The Pros and Cons of Massage Guns
Massage guns have become very popular in recent years – from professional training centers to households. If you’re looking to get a massage gun or already have one, there are some things that you should know.
Learn the pros and cons of massage guns, how to get the most benefit and what to avoid in order to use it safely and effectively.
The Pros
If used properly, massage guns are good at alleviating sore and tense muscles. Instead of waiting for your scheduled massage or dealing with lingering aches, you can pick up a massage gun and start feeling better in seconds.
Portable and Convenient
Most massage guns are lightweight and easy to toss in a gym bag or suitcase. Whether you’re on vacation, at the office, or heading home from a workout, you can bring relief with you – if used correctly.
Improve Blood Flow
After an intense workout, using a massage gun can help stimulate circulation and reduce the stiffness. This can provide faster recovery times and fewer skipped workouts.
Pain Relief
For many people, a few minutes with a massage gun can take the edge off of muscle aches and soreness.
Boost in Performance
According to a 2025 study by Therabody, athletes who used a massage gun after a hard workout saw increased strength.
The Cons
Eventhough massage guns (percussion therapy) are a convenient way to temporarily releive muschle stiffness and soreness, using them incorrectly can do more harm than good.
Staying in One Spot Too Long
Applying the massage gun to one area for too long can actually create excessive pressure and even damage muscle fibers.
Using in the Wrong Areas
Certain parts of the body are too delicate for massage guns. To avoid brusing or worsen existing injuires, steer clear of from using them on the following areas:
- Neck
- Face
- Head
- Bones
- Near vital organs
Also, if you’re dealing with a sprain or other type of injury, do not use the massage gun on that area. Doing so can delay healing from additional stress.
Where Should I Use a Massage Gun?
Using a massage gun on bigger muscle groups are the safest bet. They can handle percussion therapy, and provide the most benefit without unnecessary risk. Here are some tips on how to safely use a massage gun:
- Stick to big muscle groups such as: quads, hamstrings, glutes, pecs, lats and calves.
- Start on a low setting before aplying the massage gun.
- Turn the gun on before you place it on your body to avoid an unexpected punch to your skin.
- Use short and gentle passes (~15-30 seconds per muscle group).
- Don’t press hard, have the massage gun float lightly over the muscle.
How Often Should I Use a Massage Gun?
Using a massage gun too much and actually leave you sore or bruised. The amount you use it will depend on your situation:
Muscle Recovery
Use only 2-3 times per week for 2-3 minutes per muscle group.
Chronic Pain Management
You can try using percussion therapy daily or every other day for 5-10 minutes per muscle group. However, it’s recommended to consult with your healthcare provider before doing so.
Relaxation and Stress Relief
A light session 1–2 times per week for about 15 minutes can help you unwind without overdoing it.
Can a Massage Gun Replace a Massage Therapist?
Massage guns can be an extremely useful addition to your overall health and wellness routine when used properly, but nothing beats a real massage from a certified massage therapist. A professional massage therapist doesn’t just release the tension from your body, they also have a an understanding of the human body that a machine can never compare to. If you decide to try a massage gun, or before your next use, please remember these tips.
If you have any more questions, please don’t hesitate to ask your certified massage therapist.
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