Massage guns got popular faster than the science could keep up. Here is what the research shows, and where it stops.
What the studies found
A 2023 systematic review of 13 studies (https://pubmed.ncbi.nlm.nih.gov/37020441/) found a single application was linked to acute increases in flexibility, strength, and explosive strength, with multiple treatments associated with reduced pain. But every study had limitations in methodological quality or reporting. These are short-term effects, measured right after a session.
Which muscles?
The evidence is almost entirely on big muscles of the legs.
Calves: Five minutes of percussion increased ankle range of motion without reducing strength, in 16 healthy men (https://pmc.ncbi.nlm.nih.gov/articles/PMC7675623).
Hamstrings: A 2026 review reported acute gains in several studies (https://apcz.umk.pl/QS/article/view/68483).
There is no good evidence of benefit for the spine, neck, upper trapezius, or small muscles.
What about pain?
An eight-week trial of 28 people with chronic lower-limb pain reported pain reductions lasting three months after the intervention (https://oro.open.ac.uk/107675). It is promising but small, and I found no independent replication. open
Where not to use one
Neck and head: A case report describes vertebral artery dissection after a woman began using a massage gun on her neck. https://escholarship.org/uc/item/8252p0ws
Spine, ribs, and the area over the kidneys: The benefits are unproven and the structures underneath are not forgiving.
Bones, joints, and injured areas.
Too much, too hard: A severe case of rhabdomyolysis followed percussion gun treatment of the thighs (https://doi.org/10.1093/ptj/pzaa199). It is rare, but it is a reason to keep sessions short and gentle.
How to use one wisely
Stick to large muscles like calves, hamstrings, and quads, for one to two minutes each at moderate pressure. Use it as a warm-up or comfort tool and keep moving. Check with your doctor first if you take blood thinners, have a clotting history, kidney disease, or numbness or tingling.
The bottom line
A massage gun is a reasonable tool for short-term flexibility in big leg muscles. Beyond that, the benefits are unproven, and some of the places people use them carry real risk.
