DOMS & Recovery — Massage Guns, Foam Rolling, or IASTM?

TL;DR

• Massage guns: growing evidence for reducing perceived soreness (DOMS) and improving short‑term function; protocols vary.
• Foam rolling: consistent support for easing DOMS with minimal performance downsides when dosed modestly.
• IASTM: more often studied in rehab than pure recovery; can fit as a gentle recovery input alongside light movement.

What DOMS is (and isn’t)

DOMS peaks ~24–72 hours after unaccustomed or high‑volume work. It reflects temporary inflammatory and neurosensory processes rather than ongoing tissue damage. Recovery tools likely help via sensory modulation, fluid dynamics, and movement reassurance—less so through structural “repair.”

Evidence snapshot

Massage guns (percussive therapy)

• Systematic reviews and recent controlled studies suggest modest reductions in perceived soreness and small improvements in ROM/function in the first 24–72h post‑session.
• Large heterogeneity in frequency, amplitude, pressure, and duration—use patient‑preferred, comfortable settings.

Foam rolling

• Reviews/meta‑analyses support small‑to‑moderate DOMS reductions and better perceived recovery, with little to no performance harm when bouts are brief.
• Also provides acute ROM gains—useful if the next session needs mobility.

IASTM

• Evidence base skews to rehab outcomes (pain/function) more than post‑exercise recovery. Gentle, comfort‑guided IASTM can be part of a recovery day, especially for focal hotspots, but should not replace sleep, nutrition, and load management.

Practical protocols

Immediate post‑session (0–6h)

• Prioritize cooldown and nutrition/hydration. Light mobility or walking beats heavy tool use here.

24–48h window (peak DOMS)

• Massage gun: 1–2 min/region, low–moderate setting; sweep along the muscle belly; avoid bony prominences or acute injuries.
• Foam rolling: 60–120s/major region, slow tempo, perceived discomfort ≤ 5/10; breathe and down‑regulate.
• IASTM: if used, keep strokes light and brief (30–60s) with comfort as guide; follow with easy range‑of‑motion exercises.

Return‑to‑training day

• Short prep: foam rolling 30–60s/target region → dynamic warm‑up → task‑specific sets.
• If soreness persists, reduce load/volume and monitor response over 24h.

Safety & when to avoid

• Skip tools over open wounds, acute inflammation, or suspected muscle tear. Be cautious with anticoagulants and impaired sensation.
• Pain should trend down during a session; stop if sharp, spreading, or accompanied by neurological symptoms.

FAQs

Should I use tools every day when sore?

Use on demand for comfort. Daily brief bouts are fine if intensity is low and symptoms improve. If soreness worsens across days, reassess training load.

Do tools speed muscle repair?

They mainly change perception and movement tolerance; sleep, nutrition, and progressive programming drive repair/adaptation.

References

• Massage guns systematic review: https://www.mdpi.com/2411-5142/8/3/138
• Percussive therapy DOMS RCT: https://pubmed.ncbi.nlm.nih.gov/40206177/
• Foam rolling review/meta: https://pubmed.ncbi.nlm.nih.gov/32507141/