Are massage guns good for you, NHS?

Massage guns (also known as percussion therapy devices) are increasingly common for relieving muscle soreness and improving recovery. But what’s the official stance of the NHS and physiotherapists?

1. Physiotherapists Generally Endorse Their Use—With Caution

  • Massage guns can decrease muscle soreness (DOMS) and temporarily increase flexibility and range of motion, similar to traditional massage and stretching methods (Physiotherapy Matters, KH Physiotherapy).

  • However, experts emphasize that these benefits are often short-lived, and massage guns should be used alongside active recovery strategies like stretching and exercise, not as a standalone treatment (Physiotherapy Matters).

  • The consensus among physiotherapists is that they serve a supportive—not primary—role in therapy. As a clinician on r/physiotherapy stated:

    "I will buy a massage gun so that at least the patient can feel something is done—but that will be only 20% of my treatment." (Reddit)

2. The NHS Guidance: No Explicit Ban, But Caution Advised

  • The NHS does not provide specific guidance on massage guns. Yet, its broader rehabilitation philosophy prioritizes diagnosis, active therapy, and evidence-based interventions over passive tools (Reddit, Physiotherapy Matters, KH Physiotherapy).

  • Per British physiotherapy standards, massage guns may be used as part of an active recovery regimen:

3. Safety Alerts: Neck and Vertigo Risks

  • There are rare but serious risks associated with using massage guns on the neck or head, including vascular injury and vertigo due to inner ear disturbances (Health).

  • Health experts urge avoidance of percussion therapy near the front or sides of the neck to prevent potential complications. Stick to muscle bellies in safe areas only (Health).

4. Benefits: Real—but Add to Active Practices

  • Summary of benefits aligned with physiotherapy and NHS-accepted practices:

    • Short-term relief from soreness

    • Improved range of motion and flexibility

    • Relaxation and reduced muscle stiffness

    • Useful pre- and post-workout or during desk-bound periods (Talksport, Yahoo Style, Currys)

  • Evidence supports these gains, but long-term performance benefits (like strength or healing) are not proven (KH Physiotherapy, Yahoo Style).

8 Key Takeaways

  1. Yes, massage guns can be helpful for temporary relief and mobility = good but limited.

  2. Physiotherapists see value when used as an adjunct to active recovery.

  3. Not recommended for injuries—always assess with a healthcare professional first.

  4. Avoid neck/head use—risk of rare but serious complications.

  5. Keep sessions short: around 30–60 seconds per muscle, no more than 2 minutes in total.

  6. Always use with care: soft attachments, light pressure, and moving strokes.

  7. Pain or unusual symptoms? Stop immediately and seek medical advice.

  8. Best used with stretching, proper hydration, and sleep—not as a replacement.

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Step-by-Step Guide: How to Safely Use a Massage Gun on Yourself

1. Choose the Right Attachment

  • Large ball head → for big muscles (thighs, glutes, back).

  • Flat head → for dense areas (chest, calves).

  • Bullet head → for deep knots (use with caution).

  • Cushioned head → for sensitive areas.

👉 Beginners should start with the large ball head for comfort.

2. Power On and Start Low

  • Turn the device on before touching your body.

  • Start at the lowest speed setting—you can increase intensity once comfortable.

3. Position the Gun Correctly

  • Hold the gun at a 90-degree angle to your muscle.

  • Apply gentle contact—let the gun’s vibration do the work.

  • Avoid pressing down hard.

4. Work on Safe Muscle Groups

✅ Safe areas to massage include:

  • Thighs & hamstrings

  • Glutes

  • Calves

  • Upper arms & forearms

  • Back muscles (avoid spine directly)

  • Shoulders

❌ Avoid:

  • Neck & throat

  • Joints (knees, elbows)

  • Bones (spine, collarbone, shin)

  • Abdomen (unless under professional guidance)

5. Move Slowly

  • Glide the massage gun slowly over the muscle.

  • Spend 30–60 seconds per muscle group.

  • For sore or tight areas, pause briefly but don’t stay longer than 2 minutes.

6. Listen to Your Body

  • If you feel sharp pain, numbness, or tingling → stop immediately.

  • Mild soreness is normal, but it should feel like relief, not discomfort.

7. Use at the Right Time

  • Before workouts → to warm up muscles and improve blood flow.

  • After workouts → to reduce muscle stiffness and aid recovery.

  • Desk breaks → to relax shoulders, forearms, or back tension.

8. Recovery Care

  • Drink water after using to help flush out lactic acid.

  • Stretch lightly to support muscle recovery.

  • Limit use to 1–2 times daily on the same area.

 

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