Do Massage Guns Help with Soreness? Read this before you buy

Persistent muscle soreness and stiffness are common experiences many people face, however, when dealing with us that focus on longevity, biohacking and performance optimization, its even more common place since the demographic is likely to push themselves too far. Whether we are referring to intense workouts, long workdays sitting or standing at the desk, or prolonged stress. With recent scientific studies highlighting the effects of massage guns on performance and recovery, many people are starting to turn to these devices as a potential solution for rapid relief and faster recovery.

My first introduction to massage guns came around 2020, during the covid lockdown when it became almost impossible to schedule a regular in-person massage.  Anyone who works out regularly or that has an active lifestyle, knows that soreness and muscle tightness can turn into constant battles if not managed properly. Being confined to my home forced me to find alternative solutions, and that's when I discovered and stared experimenting with massage guns. 

Unlike regular massages, I was initially skeptical because it felt like the results would be completely out of my control. Handling these types of devices was entirely new to me and I did not want to cause more harm than good. After the first few times i used a massage gun, i was pleasantly surprised by the immediate relief I experienced. The main issues i was dealing with were loss of range of motion in the hip flexors and lower back, due to prolonged sitting at a desk, as well as muscle tightness from pushing too hard during workout sessions. Overtime, massage guns slowly became a staple in my routine because they significantly increase my recovery and ultimately help me intimately show up daily as a better, pain-free version of myself.

Should You Use a Massage Gun on Sore Muscles?

Percussive therapy (the technical term for massage guns), works by using rapid and repetitive movements to deeply penetrate muscle tissues. This type of massage  can increases blood flow to the targeted areas and help reduce Delayed Onset Muscle Soreness (DOMS), and increase the rate at which our muscles recover.  The scientific study linked above supports these claims and even highlights measurable improvements in muscle recovery and a reduction in soreness if used consistently. 

In my experience, massage guns have been very helpful on tight muscles, not sore muscles. As someone’s that lives a very active lifestyle, it is common to experience tightness after workouts, running, lifting heavy items, or trying to maintaining awkward positions for too long. What makes massage guns so appealing is their immediate effect on tightness. Instead of waiting for an appointment with a massage therapist, the device can be carried around anywhere and be used to provide immediate relief.  However, using a massage gun on a muscle that is already sore might be excessive. It’s best used for tightness, not extreme soreness. 

 When Should I NOT Use a Massage Gun?

As with most recovery methods, sometimes benefits come with a few drawbacks. Even massage guns are not suitable for every scenario. For example, they should be avoided in cases where you might be dealing with an acute injury or severe inflammation in a particular area. Also, sensitive areas like directly on joints, bones and anywhere a medical condition is being managed should be avoided. Common mistakes we have seen include applying way too much pressure while using the device or incorrectly placement. It also goes without saying, that overuse could be an issue and we don't want to use the device over and over which could result in diminishing returns. 

Personally i first learned about the importance of cautious use when I dealt with a grade 3 adductor injury. I tied to use the device directly over the area but quickly found that it caused more pain instead than relief. I also tried lowering the intensity settings on the device and still, the pain was not something I could handle for long periods. This lead me to conclude that massage guns show the best results when used after some recovery / healing has started and not on a fresh injury or an extremely sore area.  

Is It Good to Massage Your Muscles When Sore?

Massage guns are typically known to offer instant relief, however it is important to differentiate between mild soreness and potentially irritating muscles that are already inflamed or excessively sore. Professionals usually recommend using massage guns gently at first to ease into it and test the area first. Avoid any aggressive pressure, especially if the pain increases. 

Having tried so many recovery tools and devices, I find that massage guns offer quicker and sometimes more lasting relief if used correctly. Compared to foam rollers and manual massages where the hands are directly used, massage guns surpass them in convenience because they are portable and versatile. I have also found them to be very effective in targeting deeper muscle tissues and specific trigger points that can sometimes be hard to get to with a foam roller.

Should I Use a Massage Gun on a Sore Back?

Back muscles should probably have their own category because this is a key part of the body that many experience issues with. Massage guns can be very effective for addressing back soreness and even relieving tension, provided that they are used safely. Targeting  muscle groups like the lower back are a great way to alleviate stiffness and improve mobility, but since it is close to higher risk areas like the spine, pressure points and nerves, it is advised to be very careful. If dealing with chronic issues or reoccurring back injuries, it is best to seek professional guidance first. 

From personal experience, using a massage gun on the lower back, despite it seeming a bit risky, has been highly beneficial. The lower back plays a very important role in overall body mobility and support, so regularly addressing this are correctly can help with tightness and mobility. Being an individual focused on optimizing health and high performance, I regularly use a massage gun on my lower back, even when not dealing with any nagging pain. It is more so a preventative measure for me. With consistent use and the ability to adjust the pressure and intensity of the devices, i have been able to increase my lower back and hip flexibility, and added massage gun use into my recovery routine. They are very versatile tools. 

Final Thoughts :  Are Massage Guns Worth It for Muscle Soreness?

Without a doubt, massage guns are very effective, but the key to long term benefits typically lie in safe use. Excessive soreness usually means one needs to prioritize hydration, stretching, and adequate rest before a massage gun.

In my opinion, investing in a massage gun is worth it, due to the many lifestyle factors (outside of workouts) that can lead to soreness and tightness. People leading active lifestyles or really anyone looking to maintain mobility and reduce age-related stiffness can benefit significantly. However, it is still very important to follow the device specific instructions to ensure that they are being used safely and effectively. If you are considering adding a massage gun to your recovery routine, be sure to manage expectations and ensure that you're combining its use with other healthy recovery habits and tools such as redlight therapy.

This article is for informational purposes only and is not intended to provide medical advice. Always consult your qualified healthcare professional before beginning any new health, wellness or recovery regimen.