Percussive Therapy & DOMS — What Early Studies Show
Evidence snapshot on percussive massage and soreness recovery.
TL;DR
- Percussive therapy can modestly reduce perceived soreness (DOMS) and improve short‑term ROM/function.
- Keep bouts short (30–90s/region) at low–moderate settings; comfort‑guided dosing matters more than high intensity.
Evidence overview
- Early RCTs and systematic reviews report small improvements in pain/function within 24–72h post‑exercise.
- Protocols vary widely in frequency, amplitude, pressure, and duration; individual preference and comfort should guide use.
Dosing protocols
Pre‑session (mobility)
- 30–60s per target region at low setting → dynamic warm‑up → task‑specific prep.
Post‑session (same day)
- Optional brief sweep if tight: 30–60s/region, then walking/cycling cooldown.
24–48h (peak DOMS)
- 60–90s per sore region at low–moderate setting; avoid bony prominences and acute injuries; keep discomfort ≤ 5/10.
Safety
- Avoid surgical sites, acute muscle strains/tears, and areas with vascular risk or numbness/tingling.
- Stop with sharp pain, escalating soreness, dizziness, or unusual swelling.
FAQs
Do longer sessions work better?
Some studies suggest slightly longer bouts can help, but going long/hard increases risk without clear benefit. Favor short, comfortable bouts.
Can I use a massage gun every day during a training block?
Yes, if intensity is low and symptoms improve. If soreness accumulates, reduce frequency and review load/sleep/nutrition.
References
- Frontiers DOMS study: https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2025.1561970/full
- Systematic review: https://www.mdpi.com/2411-5142/8/3/138