The massage gun (or percussion massager) works with very fast, tapping and vibrating movements. It treats muscles and connective tissue layers. With regular use, joint range of motion and muscle flexibility can improve.
Massage gun – quick relaxation, smart regeneration
The massage gun (percussion massager) works with quick, tapping and vibrating movements. It targets muscles and connective tissue layers to help them "wake up" more easily during warm-ups and to relieve stiffness and pain more quickly after training. With regular use, joint range of motion and muscle flexibility can improve.
Who can benefit from it?
- Athletes: quick warm-up before training and muscle regeneration after training.
- People who work in a seated position/after stressful days: relief of shoulder, neck, and lower back tension.
- Therapeutic exercise/rehabilitation supplement: gentle assistance – does not replace therapy, but complements it well.
What evidence is there?
Studies show that percussion therapy reduces muscle stiffness and soreness and improves range of motion, but does not always show benefits in acute performance indicators.
In other words, use it carefully and purposefully when warming up, but feel free to use it during recovery.
What do you need to know about a massage gun?
- Power and speed: the rotation speed (RPM) and the depth of the impact (amplitude) together determine how "deep" the treatment is. Multiple settings allow for finer tuning to different muscle groups.
- Noise level: a quieter motor is more comfortable (and more socially acceptable). Modern solutions can already operate at around 45 dB.
- Battery and weight: long operating time, USB-C charging, and low weight = true portability. No hassle when traveling or at the gym.
- Head set and material quality: more heads = more tasks (large muscles, spot treatment, sensitive areas). A durable, lightweight housing (e.g., aluminum) is not only aesthetic but also comfortable to hold.
Recommended use
- Warm-up: 10-30 seconds/muscle group, low-medium intensity, before exercise.
- Cool down/regeneration: 1–2 minutes/muscle group, medium intensity, slow sweeping.
- Trigger point work: 15–20 seconds on one point, then move on.
Do not hold on joints/bones for too long.
General rule: start gently, listen to your body; if it hurts, back off. (The goal is "comfortable pressure," not heroism.)
When not to use it – points of caution
Fresh injuries, inflammation, blood clotting disorders/anticoagulant use, suspected deep vein thrombosis, areas with loss of sensation, the abdominal and waist area during pregnancy, areas with tumors, and the chest area above pacemakers.
In these cases, consult a specialist, and even if you get the green light, use the device in gentle mode.
Frequently asked questions
Does using the massage gun hurt? It shouldn't be. The goal is to release tension. If it hurts, the setting is too strong or you are working on one spot for too long.
When should it be used: before or after training? Both can work: it activates during warm-up, relaxes after training, and aids muscle recovery.
Does it replace stretching/physical therapy? No. It is a supplement that can do what stretching/physical therapy cannot. Combined with these, you can enjoy the benefits.
The massage gun is a portable device for everyday muscle care: it "wakes you up" during warm-up, calms you down after training, and can noticeably improve mobility. If you use it sensibly and pay attention to the signals, you can relieve muscle tension—and you don't have to run to a therapist every time.
