Should Climbers Buy a Massage Gun? A Doctor of PT's Perspective
Hooper’s Beta Ep. 64
Intro
Time to beat some information into you, repeatedly, and super fast, while doing minimal work. Time, to talk about massage guns.
(Giveaway details are at the end of this post and in the video.)
In this video, we’re going to talk about the science behind massage and massage guns, the principle use and benefit of them, i.e. if they’re worth your time and money, best practices if you have one, and finally we will include a little review of one that was just sent to us.
We’re not going to tell you which brand to buy or anything like that, but we are using the Achedaway Pro in this video because Achedaway sent it to us to review + giveaway. While we don’t consider ourselves a gear review channel, we thought this would be a useful video for you, our audience, since massage guns are pretty common in the climbing community. To be clear, Achedaway is not paying us to do this, they have no influence over the content of this video, and they’re not reviewing it before it’s published.
Let’s get into some of the principles of massage in general.
IN GENERAL, WHY DO WE DO IT?
So what’s the point of massage aside from just feeling good? Well, research has shown that it can result in:
Accelerated tissue healing
Reduced delayed onset muscle soreness
Better recovery post exercise
Decreased pain
Improved function such as with range of motion and self reported improvements in activities of daily living
Decreased stress (lower cortisol levels, increased serotonin and dopamine)
ABOUT MASSAGE GUNS
Massage guns are a form of percussion or vibration therapy. It’s a form of massage that provides rapid bursts of varying amounts of pressure into muscle and/or connective tissue. It can be used to target small areas, or can be used to cover large muscle groups. It attempts to improve blood flow, reduce muscle tension, improve recovery post exercise, and has been used before exercise to improve tissue mobility.
But, is there any science backing this up?
Well, we just mentioned some of the research-based benefits of massage in general, but there isn’t a ton of research yet about massage guns specifically. We will get into the research that IS out there in just a few, but… can we apply the research on general massage to massage guns? They are both mobilizing tissue after all, right?! They must have the same benefits, right? Ehhh, not exactly. I mean, have you ever been to a masseuse with hands that moved that rapidly?
In fact, when I was working on my certification in applied functional science, one thing this system / ideology taught was that effective massage techniques should be concentrated and slow. It needs to slowly move fluid such as blood, plasma, etc, to reduce pain, and in order to move fluid you don’t want to quickly mobilize tissue, but rather you want to slowly move it. BUT! Hold on. There’s also research out there about another technique that counters this. Research has been done on a deep friction massage or cross friction massage technique. This is a technique designed to break up scar tissue and help with healing tendinopathies such as climbers or tennis elbow. The technique is meant to be performed in the exact opposite way from what we just discussed. Cross friction massage is meant to be done with small, deep, and quick strokes over the tissue. This is more closely related to what we see with a massage gun!
So, wait, I’m confused. I started to say that standard massage uses concentrated, slow, and sometimes deeper strokes. But then you brought up this whole “cross friction” technique that sounds a lot like a massage gun. Does that mean the effects of a massage gun are going to be different from standard massage techniques, or not!? Well, that’s just it, we don’t know yet.
Unfortunately, theory, anecdotal evidence, and an educated guess are what we have to rely on here. That’s because there isn’t really enough hard evidence to stand on to confirm nor deny the difference between a standard massage and a massage gun massage.
Quick side note: There is one article that DOES include both standard massage and vibration/percussion massage and tests them versus their control. They concluded that BOTH were beneficial, which is great. Massage and a vibration tool were more effective than the control, evidence, research, science! BUT… it wasn’t like this research was trying to compare massage techniques. That wasn’t the experimental variable, so it is not enough to jump to conclusions and say that massage guns = standard massage. I will discuss one article that includes both standard massage and vibration/percussion massage versus their control, which showed both to be beneficial, but that’s just one piece of information AND it wasn’t looking at standard massage versus a massage gun. It was looking at those two versus the control. That’s not enough to make a definitive conclusion.
The point is this: in general, we see that the effects of most types of massage are beneficial in some way. Whether we are looking at deeper, slower strokes, quicker smaller strokes, instrumentation, or even myofascial decompression. There is no perfect consensus on the exact technique to use; YET, time and time again research shows that massage therapy is beneficial. So, this is one of those times where, since there is no gold standard for massage technique, but rather there are multiple techniques out there for different pathologies, there is some weight to anecdotal evidence. How do you feel after a massage? Do you prefer deep or soft tissue? Do you prefer quick or slow strokes? What makes you feel the best? Or is it just all good, even if it’s Brutus clumsily beating you into submission?
The reality is there is a lot of variety in massage techniques, but despite this variety, the research across the board shows that massage is beneficial. So, when it comes to massage guns, we cannot rule out the significance of that.
OK but you said earlier “I’ll present more information and evidence about this”. So…. where is it!
SCIENCE BEHIND MASSAGE GUNS SPECIFICALLY
OK so, precursor: massage gun therapy (or scientifically known as vibration / percussion therapy) is still pretty “new” in the sense of its popularity, so while there is some initial research out there, it is quite limited. It’s limited in quantity, quality, and type (for example, there obviously isn’t any specific research to climbers' elbow, whereas there is research to tennis elbow). BUT!
There is evidence supporting vibration therapy to help reduce delayed onset muscle soreness 24, 48, and 72 hours post exercise! This is also the article I mentioned earlier, where it shows that both vibration and regular massage therapies reduced DOMS, meaning both were effective.
The coolest bit of research was also showing that massage techniques don’t have to be long to have good results! In an article titled: Massage and Performance Recovery: A Meta-Analytical Review, they showed that just 5-12 minutes of work was beneficial! That’s great! That will come up again in our “Recommendation” section.
Well, anything else? OK well to be fair
We have to look at both sides. I don’t want to mislead anyone and just cherry pick the evidence that supports the use of this tool. That isn’t the goal, nor should it ever be. The goal of this channel is to present the best possible science to help you make the best possible decision. It is and always will be my intention of doing that, so, I have to show the neutral slash negative research that is also out there. OK so serious moment done…. Here is some of the neutral/negative evidence.
Vibration therapy did not result in any statistically significant improvement in functional outcome scores compared to standard treatment for tennis elbow
The effects of massage on performance recovery are rather small and partly unclear, but can be relevant under appropriate circumstances (short-term recovery after intensive mixed training)
Prescription of vibration therapy after maximal exercise involving eccentric muscle damage did not alleviate signs and symptoms of muscle damage faster than the standard prescription of stretching and massage.
OK, so…. We have evidence on both sides. Some saying it is more effective, but most saying that it really isn’t much different than standard massage and stretching. Now what?
Well, to make a final conclusion, we’re going to have to get even more subjective. You might be noticing a trend here. There really isn’t any objective evidence suggesting that “massage guns are absolutely the best” or “massage guns are terrible for you.” The final decision is going to come down to a variety of pros and cons that you can weigh for yourself to see if a massage gun is worth it. We’re going to briefly talk about those pros and cons now and then I’ll give my personal recommendation.
OVERALL TAKEAWAY
So, what is the overall takeaway? Well, let’s look at what’s not so great before we get into the positives.
Well, for one, massage guns can be expensive. Much more expensive than just using your hands or a cheap tool such as a butter knife to work on your tissue. These guns can be as cheap as $100, or more than $500! The version we have that was provided by Achedaway Pro costs $300. It’s an awesome tool and may be worth it to you, but that is not exactly cheap. It is also an electronic device. It may be bulkier to take with you, runs off of power so if you’re on a long trip without a ton of battery use it won’t be effective, and it obviously makes some noise so it’s not the best thing to do while watching a movie with your honey bo. Also, it’s really not a good warm up. I’ve seen claims that this helps you warm up before exercise or climbing. But let’s break this down. A massage gun should not be used solely as your warm up. Yes, part of a warm up is to loosen up the tissue and increase heat in the area, which a massage gun can do. But, the main focus, and part of the reason to increase heat in the area, is to improve nerve conduction velocity as this will improve motor control, strength, and awareness. This simple tool will not do that. You need to contract and relax your muscles, i.e exercise, to warm up properly. You need to practice the recruitment of those muscles in order to actually prepare them for the demands of climbing. I have to comment on this because I’ve seen people take these to the gym, and even to the crag. Now, that’s not to say (if you really love using this before climbing) that you can’t use this, then do a proper warm up, then climb. Just please, don’t depend on this thinking it will be your “warm up”
Finally? There really isn’t a lot of evidence saying this is worth your time. A lot of the results are similar to regular massage, and some of the results are quite mixed. So, in this case, we can’t lean on science for our final answer. Sadly, we can’t turn to our significant others when balancing the budget and say “But babe, honey, snookums, cutie patootie, honey pie moon slice, science says I need to spend $300 to climb V13, so I have to”. But hold on, don’t make any decisions yet! Let’s take a look at some of the positives.
For one, massage guns are fun! It can feel like it’s doing you a lot of benefit which has a positive effect on your mental outlook and can even cause a positive placebo effect. Don’t underestimate the power of a positive mentality. People often scoff at placebo effects when in reality they can be a very influential force. In fact, I say (and I’m not alone in this) that the placebo is the best medication we have. Furthermore, massage guns make massaging easy! I mean, all you have to do is hold it on the spots you want and let it do it’s work! And it’s convenient. Let’s be real here. Life is freaking hectic, sometimes in the hustle and bustle you need something that is easy to use and can help you. Sometimes, you get home and you know you “should” massage or IASTM your injured tissue, but you don’t. Because it takes work, it takes time, it takes effort on your part. I know I can relate to this personally. I have a “treat yo self”
Thursday which I usually -- and I usually say, because sometimes I forget or am too tired -- I usually do IASTM and MFD (cupping). But, I will say, ever since I got this… basically every night is treat yo self night. It’s quick, it’s easy, and it feels good. I do it right after dinner while I unwind.
I enjoy doing it and that means I do it consistently. Even when I forget, I find time to do it
Sometimes we need something that is easy. Something that we don’t need to spend a ton of time on, that will help even just a little bit to work on our injuries. And sometimes… we have to spend a little bit of money for that convenience.
But again, that is not science, that is preference. That is anecdotal. Since there is no science to tell you what to do, you have to look at the anecdotal evidence. How does this make YOU feel? Are you recovering faster from an injury? Do you feel like you can train more because of it? If so, then, that’s great! Use one, enjoy it, have fun, keep it around the house and pull it out at parties, I’m sure your friends will also love it.
OK, so now that we’re well informed on the subject: how should you proceed if you do decide to get a massage gun? What are the best practices or recommendations for using a massage gun?
BEST PRACTICES / RECOMMENDATIONS FOR USING A MASSAGE GUN
(and questions submitted by you, the viewers!)
Timing (when)
Before, during, or after! Really, you can use a massage gun before you exercise, during exercise, and after. There is research that shows that immediate use after exercise can help reduce DOMS. So I typically recommend AFTER.
Duration (how long)
This is a huge plus, you don’t need a huge time investment! You don’t need to go crazy. It has been shown that massage can be effective in 5-12 minutes. That’s it! Throw on your favorite 24 minute episode of TV and hit each arm for 12 minutes and your golden.
Frequency (how often)
Once again we have to rely on anecdotal evidence and common sense here, as there's no specific research out there telling us the ideal frequency to use a massage gun. However, as long as you're not seeing any negative effects like bruising [insert whatever possible negative effects] then it's really up to you and what you personally enjoy. One thing to remember, though, is that there IS research saying just 5-12 minutes is all you need to reap the positive effects of massage, so doing more than that every day might not be the best use of your time.
Where (what body parts, should you avoid anything?)
Avoid bony prominences especially with harder tools. If your gun comes with a foam or a softer head, use that closer to bony prominences
What about the head type?
All are good! But, as mentioned, use a softer / foam head near bony prominences, and harder ones over stiffer tissues.
Can it be used on healthy tissue?
Absolutely! It feels great on healthy tissue.
Can it be used on sore tissue?
Sure can! Just don’t use an attachment that causes pain or don’t push so hard that you cause pain. Use a foam head or something that feels comfortable. Just don’t use a tool or don’t push so hard that you cause pain.
Can you use it right after training?
Research supports it is OK to use right after training.
Can you use it right before training?
Yup! It can be used as “part” of a warm up. That is part…. As in a small part. You should warm up properly though, like, exercise, OK?
Can you do it too often?
Yes. If you develop bruising or the area becomes more tender, you’re doing it too much.
Should it hurt or be comfortable?
It should mostly feel comfortable. Going into pain is not smart, you may just contract your tissue rather than relax it. There is a type of pain when massaging that feels good rather than “ow, that really hurts”. The “good pain” is okay.
The Hyper Volt uses smaller, less powerful oscillations compared to the original Theragun, which is quite powerful in comparison (and loud). Which is better? Does stronger percussion result in better blood flow? How much does that difference matter?
This goes back to our earlier discussion about how there is no “perfect” massage technique, and some of it will have to be anecdotal, i.e., what feels best to you. Smaller, less powerful oscillations may be much better over more superficial areas and near bony prominences, whereas deeper-penetrating, stronger percussion may be better over thicker areas of tissue such as the legs or the meaty part of your forearm. Again, there is no definitive scientific answer - not yet at least.
Should I combine using the massage gun with a topical ointment like CBD oil for better effects?
Personally, I wouldn’t. Having used a tool, I don’t want to oil / lotion myself up before using it. One of the heads is foam and I don’t want to dirty the head with oil. And the other heads are hard plastic. I like to rest/hold the tool on certain spots, and oil/lotion would make it slide around more, no thanks. I would consider using CBD oil AFTER treatment, but not during. If you decide to use CBD oil, look up the research and see if it makes sense to you. I’m still waiting on more quality research to come out before I have a strong opinion on it.
Is it more effective to be used right after a climbing session, during climbing, or on rest days?
Best practice would be to use it after a climbing session and on rest days
Which head shapes are the most effective?
Depends on the area
Is it better to increase pressure or speed
The best way to answer this is area dependent.
For smaller areas: use higher speeds with less initial pressure and then slowly add pressure as tolerated.
For larger areas: use slow to medium speeds start with medium pressure and again, work your way up as tolerated.
Is it possible to treat triceps tendon pain in the elbow area with it? Is it good for mobility?
Yes, definitely possibly! I would recommend using a foam head since it is a bony area or just be careful with a plastic head.
Any benefits in using a massage gun between climbs where you feel very pumped?
Hold
Why do some muscles hurt really bad (calves) where others I can hammer on
I think that works more than just a massage gun. You can roll on a foam roller on your back and place a ton of load on it, but then you roll your calves out and out. Part of it has to do with the amount of tissue displacement you can get (greater surface area in the back, less in the calves) part of it has to do with the amount of tissue between your skeletal structure and the instrument, and part just has to do with the amount of nerve endings. Essentially, some soft tissue will be more sensitive to displacement and force than others. This is totally normal and nothing to worry about. Just because you can hammer on your back doesn't mean you need to apply the same force to your calves and suffer through the pain
THOUGHTS ON ACHEDAWAY PRO (PRODUCT REVIEW)
So, a big thank you to the company that actually kind of kickstarted this, Achedaway. They reached out to us and wanted to send us one of their products to review. Since we aren’t a product review channel, but rather a climbing rehab, training, science based powerhouse channel that is still growing *wink*, we discussed the possibility of doing a video focusing on the research and application of massage guns in relation to climbers, and that we won’t simply be using their product in the video. We never explicitly agreed to do a product review for the Achedaway Pro, BUT, having used the gun myself, I would like to add in my own thoughts! Again, my thoughts on this product are my own. I am not paid to do this. Our agreement for receiving this product was simply to use it in the video, NOT to write a product review, but having used it, I feel I am in a good position to share my thoughts after using it 4-5x/week for 3 weeks. Keep in mind I obviously can’t do an in-depth, long term review at this stage, so I won’t comment on things like the longevity of the device or the customer service.
Positives
It’s quiet! Especially on the lowest setting it’s to be super quiet. I’m a big fan of that because I can watch TV while I do it. Even the highest setting is pretty darn quiet.
The battery life is great. I use it for about 30 minutes at a time and it doesn’t even put a dent in it. It has a 5 light battery indicator. They advertise 4+ hours of use and I would believe it.
The battery is also removable, meaning if you really wanted you could have multiple batteries to bring with you whether that’s on a trip or if you need to consistently use this for clients for hours at a time.
The ergonomics are solid. I don’t feel any wrist pain using this. And if you hold it low enough, you don’t feel the oscillation of the gun at all.
It comes with multiple heads.
I love the foam head! It is an all purpose head for forearms. It can get close to the bony prominences without causing pain or damage. I also love the small plastic head on the hands! It creates enough pressure to feel like it is helpful.
Build quality
The build feels solid for this model. It feels solid and compact. Really well designed from the eye test perspective. Unfortunately, I haven’t used many other massage guns so I can’t say if I like this design more than another.
More fun/exciting to use than a regular tool or just your hands?
It’s definitely fun, and easier to use than some of the other tools I use (I also use a metal instrument and a cupping set).
It doesn’t leave marks
One negative about cupping, or myofascial decompression, is that it can leave marks, this doesn’t.
Honestly, it feels great all over! Legs, arms, back, it definitely feels good.
It’s definitely less of a hardcore demand if you ask someone to help give you a massage! Instead of that person feeling like their hands are going to fall off from all the work they are doing to make you feel better. They just have to hold onto this guy and let it do the work!
Doesn’t require any specialization
Using cupping or an instrument can definitely require a fair amount of experience to do well. This requires no experience, just basic intuition.
Negatives
I would rather use an IASTM techniques on my hands.
The reality? I just don’t feel like it is *enough* pressure on the hands. The connective tissue on the hands is very thick and I prefer having deeper pressure from IASTM.
Pricey for something that isn’t absolutely necessary
I’m honestly pretty frugal, and at $299, I have a hard time buying one of these. I honestly would never buy a theragun at their lowest $299 or even $599, for real?!
There are a lot of other massage guns on the market today for around $100. They could of course be total garbage or they could be great. The point is, if you’re going to buy a massage gun, do a quick search on the internet for reviews since there are so many options out there these days.
I’m also the person who has never paid for a massage myself because I believe in the power of a lacrosse ball, a foam roller, and simple healthy movement and stretches.
I also work a very mobile job. I don’t sit all day so I am super biased.
It’s an electronic device with a battery that you have to keep charged, so it’s more of a pain to take on climbing trips and a lot bulkier than a little IASTM tool.
Not “great” for upper traps. So… this isn’t about the achedaway but rather ALL massage guns. Using them near the head/neck such as with the upper trap feels a bit awkward. Your entire face starts to feel a bit weird because of the vibrations. This is more of a personal thing than a big no-no
You can’t get your back on your own
You’ll definitely need a buddy to get most of your back. Some company needs to design one of these that mounts to the wall.
OVERALL CONCLUSIONS
Overall? These things are a blast! They are a fun party trick at the minimum, but at the max, they are a nice, convenient tool to help you in your rehab / training journey. They have multiple purposes including rehab, prevention, tissue mobility, and warm ups? They are easy to use and require no special instruction or education. The technology seems to be improving as more companies put their item out there, which also means prices should keep coming down, making these a more affordable tool in your toolkit. Overall, if you have the extra money, they are a fun item and worth it. If you don’t have the disposable income, no stress! You can use simple tools such as lacrosse balls, foam rollers, or inexpensive jade tools for your massage tools! But if anything, do some massage! Take care of yourself. Your body will thank you.
GIVEAWAY DETAILS!!!!
We are giving a brand new, unopened Achedaway Pro to one subscriber as a thank you for supporting us! Thanks to Achedaway for providing an extra massage gun for us to give away
All you have to do is:
Subscribe to us on YouTube
Follow us on Instagram @hoopersbetaofficial
Leave a comment on the YouTube video (one comment per person)
*Bonus* If you share this YouTube video on Facebook and tag us @hoopersbeta, you’ll get an extra entry into the giveaway.
We’ll pick one eligible subscriber at random to give the Achedaway Pro to Giveaway starts when this video goes live and ends 14 days later.
As always, we hope you found this video to be beneficial and answers most, if not all of your massage gun questions!
Until next time.
Train. Massage gun to perhaps lower your DOMS. Climb. Massage gun on your rest day to help those elbows feel nice. Send. Congratulate yourself on sending by buying a massage gun. Repeat! Well, don’t repeat the buying a massage gun part. You only need one. I think…
Disclaimer:
As always, exercises are to be performed assuming your own risk and should not be done if you feel you are at risk for injury. See a medical professional if you have concerns before starting new exercises.
Written and Produced by Jason Hooper (PT, DPT, OCS, SCS, CAFS) and Emile Modesitt
IG: @hoopersbetaofficial
RESEARCH
TITLE
To Compare the Effect of Vibration Therapy and Massage in Prevention of Delayed Onset Muscle Soreness (DOMS)
CITATION
Imtiyaz S, Veqar Z, Shareef MY. To Compare the Effect of Vibration Therapy and Massage in Prevention of Delayed Onset Muscle Soreness (DOMS). J Clin Diagn Res. 2014;8(1):133-136. doi:10.7860/JCDR/2014/7294.3971
KEY TAKEAWAYS
Muscle soreness was reported to be significantly less for experimental (vibration and massage) group (p=0.000) as compared to control group at 24, 48, and 72 hours of post-exercise
Range of motion demonstrated significant recovery in experimental groups in 48 hours (p=0.0016) and 72 hours (p=0.0463). Massage therapy showed significant recovery in 1RM (p=0.000) compared to control group and vibration therapy shows significantly less LDH level (p=0.000) 48 hours of post exercise compare to control group
Vibration therapy and massage are equally effective in prevention of DOMS. Massage is effective in restoration of concentric strength (1 RM). Yet vibration therapy shows clinically early reduction of pain and is effective in decreasing the level of LDH in 48 hours post exercise periods
________________________________________________________________________
TITLE
Vibration therapy versus standard treatment for tennis elbow: A randomized controlled study.
CITATION
Furness ND, Phillips A, Gallacher S, Beazley JCS, Evans JP, Toms AD, Thomas W, Smith CD. Vibration therapy versus standard treatment for tennis elbow: A randomized controlled study. J Orthop Surg (Hong Kong). 2018 May-Aug;26(3):2309499018792744. doi: 10.1177/2309499018792744. PMID: 30111240.
KEY TAKEAWAYS
Vibration therapy did not result in any statistically significant improvement in functional outcome scores compared to standard treatment for TE. It is important to note that this was a relatively small cohort and a high dropout rate was observed.
Fifty-four patients were recruited into the study. Following randomization and initial dropout, 18 patients were included in the standard group and 27 in the Tenease group
________________________________________________________________________
TITLE
Vibration Therapy Is No More Effective Than the Standard Practice of Massage and Stretching for Promoting Recovery From Muscle Damage After Eccentric Exercise
CITATION
Fuller JT, Thomson RL, Howe PR, Buckley JD. Vibration Therapy Is No More Effective Than the Standard Practice of Massage and Stretching for Promoting Recovery From Muscle Damage After Eccentric Exercise. Clin J Sport Med. 2015 Jul;25(4):332-7. doi: 10.1097/JSM.0000000000000149. PMID: 25290104.
________________________________________________________________________
TITLE
Massage and Performance Recovery: A Meta-Analytical Review
CITATION
Poppendieck W, Wegmann M, Ferrauti A, Kellmann M, Pfeiffer M, Meyer T. Massage and Performance Recovery: A Meta-Analytical Review. Sports Med. 2016 Feb;46(2):183-204. doi: 10.1007/s40279-015-0420-x. PMID: 26744335.
KEY TAKEAWAYS
The effects of massage on performance recovery are rather small and partly unclear, but can be relevant under appropriate circumstances (short-term recovery after intensive mixed training).
A tendency was found for shorter massage (5-12 min) to have larger effects (+6.6%, g = 0.34) than massage lasting more than 12 min (+1.0%, g = 0.06).
The effects were larger for short-term recovery of up to 10 min (+7.9%, g = 0.45) than for recovery periods of more than 20 min (+2.4%, g = 0.08).
Although after high-intensity mixed exercise, massage yielded medium positive effects (+14.4%, g = 0.61), the effects after strength exercise (+3.9%, g = 0.18) and endurance exercise (+1.3%, g = 0.12) were smaller.
Moreover, a tendency was found for untrained subjects to benefit more from massage (+6.5%, g = 0.23) than trained athletes (+2.3%, g = 0.17)
________________________________________________________________________
TITLE
Stem cells, angiogenesis and muscle healing: a potential role in massage therapies
CITATION
Best TM, Gharaibeh B, Huard J; Stem cells, angiogenesis and muscle healing: a potential role in massage therapies?British Journal of Sports Medicine 2013;47:556-560.
KEY TAKEAWAYS
Several studies have also shown that vascular endothelial growth factor (VEGF) can increase the efficiency of skeletal muscle repair by increasing angiogenesis and, at the same time, reducing the accumulation of fibrosis
Based on recent studies showing an accelerated recovery of muscle function from intense eccentric exercise through massage-based therapies, we believe that this treatment modality offers a practical and non-invasive form of therapy for skeletal muscle injuries.
________________________________________________________________________
TITLE
Massage Timing Affects Postexercise Muscle Recovery and Inflammation in a Rabbit Model
CITATION
Haas C, Butterfield TA, Abshire S, et al. Massage Timing Affects Postexercise Muscle Recovery and Inflammation in a Rabbit Model. Medicine & Science in Sports & Exercise. 2013;45(6):1105-1112. doi:10.1249/MSS.0b013e31827fdf18
KEY TAKEAWAYS
immediate MLL (massage-like compressive loading) was more beneficial than delayed MLL in restoring muscle function and in modulating inflammatory cell infiltration
________________________________________________________________________
TITLE
Massage therapy has short-term benefits for people with common musculoskeletal disorders compared to no treatment: a systematic review.
CITATION
Bervoets DC, Luijsterburg PA, Alessie JJ, Buijs MJ, Verhagen AP. Massage therapy has short-term benefits for people with common musculoskeletal disorders compared to no treatment: a systematic review. J Physiother. 2015 Jul;61(3):106-16. doi: 10.1016/j.jphys.2015.05.018. Epub 2015 Jun 17. PMID: 26093806.
KEY TAKEAWAYS
Massage therapy, as a stand-alone treatment, reduces pain and improves function compared to no treatment in some musculoskeletal conditions
When massage is compared to another active treatment, no clear benefit was evident
________________________________________________________________________
TITLE
Cortisol decreases and serotonin and dopamine increase following massage therapy
CITATION
Field T, Hernandez-Reif M, Diego M, Schanberg S, Kuhn C. Cortisol decreases and serotonin and dopamine increase following massage therapy. Int J Neurosci. 2005 Oct;115(10):1397-413. doi: 10.1080/00207450590956459. PMID: 16162447.
KEY TAKEAWAYS
These studies combined suggest the stress-alleviating effects (decreased cortisol) and the activating effects (increased serotonin and dopamine) of massage therapy on a variety of medical conditions and stressful experiences.
________________________________________________________________________
TITLE
An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis
CITATION
Dupuy O, Douzi W, Theurot D, Bosquet L, Dugué B. An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis. Front Physiol. 2018 Apr 26;9:403. doi: 10.3389/fphys.2018.00403. PMID: 29755363; PMCID: PMC5932411.
KEY TAKEAWAYS
Massage seems to be the most effective method for reducing DOMS and perceived fatigue. Perceived fatigue can be effectively managed using compression techniques, such as compression garments, massage, or water immersion
________________________________________________________________________
TITLE
Deep friction massage to treat tendinopathy: a systematic review of a classic treatment in the face of a new paradigm of understanding
CITATION
Joseph MF, Taft K, Moskwa M, Denegar CR. Deep friction massage to treat tendinopathy: a systematic review of a classic treatment in the face of a new paradigm of understanding. J Sport Rehabil. 2012 Nov;21(4):343-53. doi: 10.1123/jsr.21.4.343. Epub 2011 Dec 30. PMID: 22234925.
KEY TAKEAWAYS
There is some evidence of benefit at the elbow in combination with a Mills manipulation, as well as for supraspinatus tendinopathy in the presence of outlet impingement and along with joint mobilization.
The examination of DFM as a single modality of treatment in comparison with other methods and control has not been undertaken, so its isolated efficacy has not been established.
Excellent anecdotal evidence remains along with a rationale for its use that fits the current understanding of tendinopathy.