Massage Gun Study Overview
In a recent study by researchers Lorna Sams, Ben Langdown, Joan Simons, and Jitka Vseteckova from The Open University, the impact of massage gun percussive therapy protocols was examined to determine their effectiveness in improving lower body strength, flexibility, and net impulse. This research is crucial for runners looking to optimize their performance and recovery through targeted muscle therapy techniques. The study highlights how different protocols ofpercussive therapy (PT) can enhance physical adaptations, providing valuable insights for runners and practitioners.
Study Design: Testing Percussive Therapy Protocols
The study involved 35 recreationally active adults with no prior experience using massage guns. Participants underwent two different percussive therapy protocols:
- Constant Speed Protocol: 2100 rpm for each session.
- Variable Speed Protocol: Starting at 1750 rpm, increasing to 2100 rpm, and then to 2400 rpm over three weekly sessions.
Each participant received 60 seconds of PT on their quadriceps, glutes, hamstrings, and calves three times a week. Pre- and post-intervention measurements were collected using a dynamometer (for strength), My Jump 2 app (for net impulse), and a goniometer (for flexibility). These measures allowed researchers to observe and compare physiological changes across eight different protocols.
Key Findings: How Massage Gun Therapy Affects Performance
The study yielded several significant findings that are highly relevant to runners seeking improved strength, flexibility, and overall performance:
- Strength Gains: The results showed that percussive therapy, especially with the variable speed protocol, led to an average increase in lower body muscle strength by 10.1%. This was particularly notable in the quadriceps, hamstrings, and calves, with dominant side strength seeing the greatest improvements.
- Flexibility Improvements: Runners who underwent PT also experienced a 5.8% increase in flexibility in the hamstrings and calves. This increased range of motion is vital for maintaining stride efficiency and reducing the risk of injuries during long-distance running.
- Net Impulse: For participants focused on explosive power, the study revealed that maintaining a consistent speed of 2100 rpm during PT sessions resulted in a 3.2% increase in net impulse—an important measure of force application during running.
Practical Application for Runners
The findings of this study suggest that massage gun percussive therapy can significantly boost performance when integrated into a runner’s recovery routine. For runners, improving strength and flexibility through targeted PT sessions can translate to more efficient running mechanics and reduced muscle fatigue. The study supports the use of varied-speed protocols for maximizing strength gains and flexibility, while a steady speed protocol is more effective for improving power output (net impulse).
For optimal results, runners can apply percussive therapy to their lower body muscles three times per week, gradually increasing the intensity of the massage gun from 1750 to 2400 rpm. This approach will enhance recovery, reduce muscle soreness, and improve overall running performance.
Conclusion of the Study
This study provides evidence that massage gun protocols, when carefully applied, offer measurable benefits for runners. By enhancing lower body strength, flexibility, and net impulse, runners can improve their performance and recovery with consistent use of percussive therapy. Whether you’re training for a marathon or simply aiming to improve your fitness, incorporating a massage gun into your routine could give you the edge you need.
You can learn more about the best options for massage guns available here.
