Evidence Based
Muscle recovery nostrums are an evergreen fad in the fitness industry.
Fancy foam rollers, special kinds of stretching, overpriced medical tape, CBD oil, and gimcrack supplements are all à la mode.
If you stay up to date on these sorts of things, you’ve probably seen one of the latest recovery trinkets: massage guns.
Although massage guns have existed for about a decade, they’ve become popular recently thanks to stylish new branding, celebrity endorsements, and aggressive marketing.
And you’ve probably wondered, are they worth it?
Massage gun advocates claim these devices replicate the benefits of traditional massage therapy: soothing sore muscles and boosting blood flow, recovery, flexibility, and mood.
Skeptics claim massage guns are no more effective than regular massage and not much if any better than cheaper alternatives like a foam roller or lacrosse ball.
What does science have to say about all this?
Can massage guns boost muscle recovery and provide other benefits, or are they just an extravagant gimmick?
You’ll learn the answers to these questions in this podcast, but first, let’s take a closer look at what a massage gun actually is.
Oh and if you like this episode and want to get notified when a new one goes live, head on over to Spotify, iTunes, Stitcher, YouTube, Soundcloud, Podbean, or Google Play and subscribe.
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Timestamps:
4:39 – What is a massage gun?
6:45 – What does science say about massage guns?
22:58 – Which massage gun should I get?
25:17 – How do you use a massage gun correctly to get the best results?
Mentioned on the show:
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What did you think of this episode? Have anything else to share? Let me know in the comments below!
+ Scientific References
- Knapik, J. J., Bauman, C. L., Jones, B. H., Harris, J. M., & Vaughan, L. (1991). Preseason strength and flexibility imbalances associated with athletic injuries in female collegiate athletes. American Journal of Sports Medicine, 19(1), 76–81. https://doi.org/10.1177/036354659101900113
- Weerapong, P., Hume, P. A., & Kolt, G. S. (2005). The mechanisms of massage and effects on performance, muscle recovery and injury prevention. In Sports Medicine (Vol. 35, Issue 3, pp. 235–256). Springer. https://doi.org/10.2165/00007256-200535030-00004
- Shin, M.-S., & Sung, Y.-H. (2015). Effects of Massage on Muscular Strength and Proprioception After Exercise-Induced Muscle Damage. Journal of Strength and Conditioning Research, 29(8), 2255–2260. https://doi.org/10.1519/JSC.0000000000000688
- de Benito, A. M., Valldecabres, R., Ceca, D., Richards, J., Igual, J. B., & Pablos, A. (2019). Effect of vibration vs non-vibration foam rolling techniques on flexibility, dynamic balance and perceived joint stability after fatigue. PeerJ, 2019(11). https://doi.org/10.7717/peerj.8000
- Trachonitis, C. (Dan). (2011). A Quantative Investigation on the Effects of Tapotement (Sports Massage) on Physical Performance (Agility T-Test). https://repository.cardiffmet.ac.uk/handle/10369/2994
- Cochrane, D. J. (2017). Effectiveness of using wearable vibration therapy to alleviate muscle soreness. European Journal of Applied Physiology, 117(3), 501–509. https://doi.org/10.1007/s00421-017-3551-y
- Iodice, P., Ripari, P., & Pezzulo, G. (2019). Local high-frequency vibration therapy following eccentric exercises reduces muscle soreness perception and posture alterations in elite athletes. European Journal of Applied Physiology, 119(2), 539–549. https://doi.org/10.1007/s00421-018-4026-5
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