Massage guns have become as common in gym bags as protein shakers, but along with their popularity comes a fair share of myths. Let’s separate the facts from the fiction and look at what the science really says.
Myth 1: Massage guns “break down lactic acid.”
This one’s been circulating for years. In reality, your body clears lactic acid naturally within an hour after exercise. What percussion therapy does do is promote circulation, which supports the overall recovery process but it isn’t chemically dissolving lactate. If you feel relief after using a massage gun, it’s from improved blood flow and reduced tension, not “lactic acid removal.”
Myth 2: Massage guns replace stretching or mobility work.
Percussion therapy enhances flexibility by loosening tight fascia and promoting circulation, but it doesn’t stretch the muscle fibres themselves. Think of it as a tool to prepare muscles for mobility work not a replacement. The best results come when percussion and stretching are used together.
Myth 3: They’re only for professional athletes.
Not true. Studies on recreational exercisers show similar benefits: less muscle soreness, improved comfort, and better mobility after consistent use. Recovery technology has evolved to be more accessible, what used to be found only in elite sports facilities is now available to anyone training regularly.
Myth 4: They can fix injuries.
Massage guns are a recovery aid, not a rehabilitation device. They shouldn’t be used directly over acute injuries, bruising, or inflammation. However, once cleared by a physio or medical professional, percussion therapy can support overall muscle balance and circulation during the recovery phase.
The reality
Massage guns aren’t miracle devices, but they’re also not gimmicks. The evidence supports their ability to reduce soreness, increase range of motion, and improve comfort when used correctly. The key is consistency and moderation — using them as part of a complete recovery system that includes rest, hydration, mobility, and proper training load.
