Since I was hit by a car 2 years ago, I have had some pain with running that I never had to deal with before. I also think age is entering into the mix. Hip and groin issues have been plaguing me for a while and it has been very frustrating trying to get to the bottom of what I need to do. Getting a massage gun is going to be my next step, so I thought I would turn my research into an article and then give my report of how it worked for me.

What Are Percussion Tools, and Why Do Runners Use Them?

Percussion tools (often referred to as massage guns) are handheld devices that deliver rapid bursts of pressure into muscle tissue. They aim to reduce soreness, enhance blood flow, and improve flexibility.

“Massage guns help increase circulation, stimulate muscle recovery, and reduce soreness,” writes Asics in their breakdown of recovery tools for runners source.

Runners typically use these devices in three key ways. First, after a run, percussion tools help reduce delayed onset muscle soreness (DOMS) and decrease muscle tightness.

Second, they are used before runs to stimulate muscles and potentially increase range of motion. When used before a run, I am going to try to be very in tune with my body to make sure I still feel “springy” during my runs. There is a point when being TOO flexible as a runner can backfire, and I think that trying to extend range of motion too much could mimic that. Especially because if the work the tool is doing is artificial (we have more range of motion for a limited time only because of what the tool is doing to our muscles and not because of our own current physiology) then what we perceive as a benefit may turn out not to be in the long run. I’m definitely not saying to NOT use one before a run (I’m going to), just that whenever we introduce something different or try to change something we need to take note of things that happen as a result of that, and make sure it is productive.

Third, runners use them to relieve trigger points which are localized muscle knots that are often hard to release with stretching alone. My hip/glute/groin area has been very irritated lately, so I am going to see what the massage gun can do. I have been static stretching after runs along with foam rolling and doing a warm up before hand, but I am not satisfied with the results.

What Does the Science Say?

While long-term research is still catching up with popularity, current findings are promising.

A 2025 review in Frontiers in Physiology found that percussion massage significantly reduced DOMS (Delayed Onset Muscle Soreness) better than static stretching. Another study published on PubMed noted that “percussive therapy demonstrated short-term benefits in range of motion and pain reduction” but did not significantly enhance performance outcomes like sprinting or jumping.

In short, percussion tools seem effective for recovery and mobility improvements but aren’t likely to provide a measurable edge in running performance on their own. Since recovery is part of training, the fact that using a gun may not help me perform better is fine. In fact, if the tool can help me with recovery alone that WILL enhance performance since I should be able to continue to build up my mileage as I gear up for marathon training next month.

How to Use a Massage Gun: Before and After Running

To maximize benefits and avoid injury, runners should follow clear usage guidelines both before and after runs.

Before running, use the device on your quads, hamstrings, calves, and glutes. Apply it for about 30 seconds per muscle group using a low to moderate speed setting. Hold the gun at a 45-degree angle and slowly glide it along the muscle in long, smooth strokes.

After your run, you can use the device again, this time focusing on sore or tight areas. Spend about one to two minutes per muscle group at a moderate speed setting. Let the device float lightly over the muscle instead of pressing into it.

Avoid using the massage gun directly on bony areas such as knees or the spine, and limit sessions to around 10–15 minutes in total to prevent overstimulation or irritation as you begin.

Should Every Runner Use a Massage Gun?

There seem to be benefits to using a massage gun. It can improve circulation, aid muscle recovery, and help reduce post-run soreness and tightness. It’s also a portable and easy-to-use recovery tool that fits well into a busy schedule.

However, there are also some drawbacks. High-quality massage guns are expensive, often costing between $200 and $600. There’s a risk of misusing the device (applying too much pressure, using it too frequently, or using it on the wrong areas) which can cause more harm than good. It’s also important to recognize that massage guns are not a replacement for proper recovery habits like sleep and good nutrition.

I’m going to try it and report back!

Check back in July when I write my review. I am hoping this will contribute to my goal of running until the grave! If I love it, it could be a game changer for those of us who are older and have new aches and pains that we never experienced before.