What Happens To Your Body When You Use a Massage Gun Every Day?

Massage guns are a way to create short, repeated bursts of pressure on certain spots of the body. Consequently, most massage guns have multiple settings to allow for different preferences and levels of intensity. 

“Therapeutic massage guns are great for athletes and gym-goers [alike]," says Daniel McKenna, a New York-based celebrity fitness trainer. "They can help pre-workout by warming up your muscles and post-workout during recovery."

Below we will explore the benefits, risks, and proper method of using a massage gun, as well as how it can be incorporated into your daily routine.

Benefits of Using a Massage Gun Every Day

Because massage guns work by softly and repeatedly impacting the surface of the skin to stimulate or massage the muscles beneath, they are usually gentle enough to use every day as long as they are used correctly. They also offer a number of benefits including everything from increasing athletic performance to reducing recovery time.

One study even found that consistently using a massage gun increased the quality of life in fibromyalgia patients, indicating possible benefits outside of exercise and athleticism. Here are some additional ways massage guns may be beneficial.

Reduce Muscle Soreness

Delayed Onset Muscle Soreness (DOMS) is that feeling of soreness you experience after a workout. For example, when you wake up in the morning and feel sore from a workout that you did the day prior, that is DOMS.

A 2014 study by the Ansari Health Centre and the Centre for Physiotherapy and Rehabilitation Sciences compared the effectiveness of both vibration and massage therapy on DOMS. Both were found to be equally effective in the prevention of DOMS.

Prevent Fatigue

Muscle fatigue occurs when your muscles are overworked and have a reduced ability to function. This reduced muscle performance can lead to shorter workouts at best, and in the worst case, it could lead to injury.

A study on non-athletic males found that massage therapy could prevent or reduce the occurrence of muscle fatigue. Further, researchers found that different massage gun settings prevented or prolonged onset of muscle fatigue.

Aid With Range of Motion

Range of motion (ROM) describes the flexibility of a muscle or joint in the human body. When exercising, it is vital to know and consider the range of motion of your joints to ensure proper form and reduce injury. One study suggests that massage therapy can improve joint performance by increasing a person's range of motion.

The performance of your joint is dependent partially on the muscles that expand and contract to move it. Research suggests a five-minute massage of certain muscle groups improves muscle performance and range of motion.

Improve Muscle Strength and Endurance

Muscle strength and endurance are key parts of a workout and are essential to consider to avoid straining or overworking your muscles. For instance, muscle strength describes the immediate performance of a muscle or muscle group, while muscle endurance describes how long you can sustain that performance.

Massage therapy has been shown to improve both muscle strength and endurance. Not only can it increase immediate performance slightly, but it also impacts the number of repetitions an athlete can endure.

Enhance Agility

According to the National Academy of Sports Medicine, agility is your ability to accelerate, decelerate, stabilize, and quickly change directions all while maintaining proper posture.

For athletes, agility is a necessary skill to build. But, it can also be helpful for the average active person. One study found that engaging in massage therapy before a workout may help improve agility.

How to Use a Massage Gun Every Day

A massage gun is safe to use every day, as long as it is used properly. Using a massage gun correctly can help improve its effectiveness and prevent discomfort or injury. Here is how Jesse A Grund MS, CSCS, TSAC-F, a head coach and owner of Unconventional Strength recommends using a massage gun.

1. Turn the massage gun on and ensure it is on the lowest setting.
2. Touch the massage gun to your skin lightly.
3. Adjust the speed to your comfort level, making sure you do not feel any pain.
4. Focus the massage gun on an area for 10 to 30 seconds, hovering it across the muscle or tendon to allow the vibrations of the gun to work.
5. Do this over the desired areas as part of a warm-up or a cool-down.

Grund indicates that using a massage gun should not hurt. Stop using it or lower the settings if you feel pain. “A good rule to keep in mind is: If it hurts too badly, decrease the pressure. The more you do it, the more your tolerance will increase."

Risks and Safety Considerations

While massage guns are useful for both preworkout warmups and post-workout recovery, they do need to be used with caution. For instance, you want to use massage guns over muscle and refrain from using them on bony or sensitive areas.

You also should avoid vital organs and inflamed areas. Using a massage gun on these areas could not only cause a jarring or uncomfortable sensation, but it also could cause injury.

If you notice your massage gun is causing bruising, sensitivity, or discomfort, you should stop using it and allow your body to recover before trying again. And, if your discomfort persists, talk to a healthcare provider or a physical therapist. They can determine what is causing your issues and determine if a massage gun is right for you. 

Likewise, there are some situations where using a massage gun is not advised. For instance, talk to a healthcare provider before using the device if any of the following situations is true for you:

• You have a musculoskeletal condition like osteoporosis or arthritis.
• You take blood thinners, have anemia, or have other blood-related conditions.
• You are older than 65 and take a number of different medications.
• You have a broken bone or a fracture.
• You have varicose veins or a history of deep vein thrombosis.

Using a massage gun before a workout can help improve performance and reduce recovery time, and it can even be incorporated into a warm-up routine. Some possible benefits include preventing muscle soreness, improving range of motion, preventing muscle fatigue, enhancing muscle strength and endurance, and increasing agility. 

While many of these benefits are still being researched, the use of massage therapy has a lot of potential for improving the quality of your exercise and your life. Whether you’re an athlete or a casual gym-goer, consider adding a massage gun to your daily routine—plenty of great affordable options are available.