Massage guns and muscle soreness: what studies show

Soreness a day or two after unfamiliar exercise is normal and usually fades on its own. Massage guns are often sold against that soreness, so it is worth knowing what the studies actually measured.

Understand the soreness first

Delayed onset muscle soreness, or DOMS, typically peaks 24 to 72 hours after exercise that is new or harder than usual, especially eccentric work such as lowering weights. It is attributed to minor structural disruption in the muscle, and in most cases it settles without treatment. [1]

What one small study found

A 2014 study compared five minutes of 50 Hz vibration and 15 minutes of massage against no treatment in 45 healthy, non-athletic women, given before eccentric exercise. Both intervention groups reported significantly less soreness at 24, 48 and 72 hours. It was one small study of a specific supervised protocol, not a home-device prescription. [1]

What the wider review adds

A 2023 systematic review of massage guns included 11 studies and found possible short-term benefits for flexibility and recovery-related outcomes, with ten studies at moderate or high risk of bias. Possible and short-term are the operative words; the review does not show that a massage gun prevents or cures soreness. [2]

Use a gun gently if you use one

The sensible rules survive the rewrite: start on the lowest setting, glide rather than press, avoid bony areas, keep each muscle group to a minute or two, and stop if it hurts. Keep away from large arteries, nerves, and any area that is injured rather than sore. Follow the instructions for your exact model. [3]

Know when it is not ordinary soreness

DOMS is a dull, general ache that improves over days. Pain that is sharp, linked to a specific moment, or getting worse suggests injury. NHS guidance for sprains and strains lists when to contact NHS 111, including severe pain, major swelling or being unable to bear weight. [4]

Sources and further reading

1. 2014 study comparing vibration therapy and massage for DOMS: 45 participants, a single supervised protocol.
2. 2023 massage-gun systematic review: 11 studies, short-term findings and moderate or high risk of bias.
3. Recovapro instructions directory. Use model-specific instructions rather than study settings.
4. NHS: sprains and strains, self-care and when to contact NHS 111.

General information, not a diagnosis or personal treatment plan. Recovapro sells recovery devices. Reviewed 14 November 2026.