A Registered Massage Therapist’s Perspective on Percussive Therapy
By Gabriel Pallotto, BHSc, RMT
Pivot Sport Medicine
Introduction: The Massage Gun Mystery
Heat or ice? Before or after a workout? Shoulder or quad?
As a registered massage therapist at Pivot Physiotherapy, I’m asked about massage guns all the time. They’ve become a go-to gadget for anyone trying to speed up recovery, reduce soreness, or increase mobility—but not everyone’s sure how (or when) to use them properly.
That’s why I’ve written this guide. Whether you’re a weekend warrior or a dedicated athlete, I want to help you understand what massage guns are actually doing, what they’re good at (and where they fall short) and how to use one effectively.
What Does a Massage Gun Actually Do?
Massage guns mimic a hands-on massage technique called tapotement, or percussive therapy. This rhythmic striking of the muscle helps influence neuromuscular tone—aka the natural tension in your muscles.
In manual massage, I’d typically use the sides of my hands in a “karate chop” motion to achieve a similar effect. Massage guns just automate the process. (Unfortunately, they don’t come with a sitcom laugh track.)
The Science: Stretch Reflex & Muscle Modulation
Massage guns work by stimulating the myostatic stretch reflex—a protective, involuntary response your muscles have when they’re suddenly stretched. It’s the same reflex your doctor checks when tapping your knee with that little hammer.
Here’s how it works:
- Muscle spindles (tiny sensors inside your muscles) and golgi tendon organs (in your tendons) constantly monitor muscle tension and stretch.
- Rapid, repetitive stimulation from a massage gun activates this system, either increasing or decreasing muscle tone—depending on how it’s applied.
This is what makes massage guns useful both as a warm-up tool (priming muscles for movement) and as a recovery aid(reducing tightness and soreness).
What Does the Research Say?
Manufacturers make some pretty big claims about massage guns—boosting flexibility, improving recovery, even “breaking up” knots or trigger points. So let’s break down the research.
Proven: Improves Flexibility
The most consistent evidence supports massage gun use for flexibility.
Two meta-analyses from 2023 (Sams et al. and Ferreira et al.) found that percussive therapy led to short-term improvements in flexibility—comparable to traditional static stretching.
Bonus: A 4-week study (Kayoda, 2019) showed sustained flexibility gains with regular use.
Mixed: Recovery & Performance
Evidence for improved muscle recovery and performance is promising but limited:
- Some studies found reduced post-exercise soreness (DOMS) and improved performance between sets (Jung & Ha, 2020; Garcia-Sillero et al., 2021).
- Localized blood flow was shown to increase in one study (Needs et al., 2023), but more research is needed to link this directly to recovery.
The effects are comparable to foam rolling—helpful, but not life-changing unless you’re training at an elite level.
Not So Supported: Trigger Points
Contrary to popular belief, massage guns probably don’t break up trigger points. A 2024 study (Hosseini et al.) found minimal effect on myofascial pain.
From a therapist’s perspective? This isn’t surprising—percussive therapy isn’t typically used for trigger point release. It’s simply the wrong tool for the job.
When to Use a Massage Gun: Protocols That Work
To get the most out of your massage gun, it’s crucial to match the intention of your treatment to the correct technique.
Recovery & Flexibility
- Moderate pressure
- 1–3 minutes per muscle group
- Keep the gun in one spot on the muscle belly
- Helps relax the nervous system after initial activation of the stretch reflex
Pain Relief
- Light pressure
- 2–3 minutes in one area
- Designed to reduce sensitivity by calming superficial nerves
- If it hurts, ease up—more pressure isn’t better
Warm-Up
- Moderate pressure
- Move the gun continuously around the full muscle group (e.g., entire quad or hamstring)
- Stimulates reactivity without overstimulating one spot
Safety Guidelines
Massage guns are powerful tools—but they’re not for every situation. Keep these safety tips in mind:
- Avoid areas with swelling, varicose veins, or bony landmarks (like the spine)
- Stick to muscle bellies—not tendons or joints
- If it causes pain, stop. It’s a signal you may be applying too much pressure
- Not sure? Always ask a professional—your physiotherapist, chiropractor, or massage therapist
At Pivot Physiotherapy, we often work with patients who incorporate tools like massage guns into their training or rehab plans. The right tool, used the right way, can be a great complement to hands-on therapy.
Final Thoughts
Massage guns can be a great addition to your self-care routine—when used properly. They aren’t miracle machines, and they won’t replace proper assessment, treatment, or exercise therapy. But if you’re active, sore, or looking for a boost in flexibility, they’re worth exploring.
Still not sure how or when to use your massage gun?
Let’s talk! Book in with one of our Pivot Physiotherapy practitioners, and we’ll help you create a recovery or performance plan tailored to your body and goals.
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About the Author
Gabriel Pallotto, BHSc, RMT
Registered Massage Therapist at Pivot Physiotherapy
Passionate about evidence-based care, Gabriel specializes in helping active individuals recover smarter and move better. To book an appointment with Gabriel go to Clinic Master and select your preferred date and time.
