Theragun Research Results: How Percussive Massage Therapy Supports Faster Recovery, Better Sleep, Improved Athletic Performance
Percussive and vibration-based therapies have long been used in clinical settings, but only recently became widely accessible.
Therabody revolutionized percussive massage therapy by developing the Theragun®, a handheld massage gun that delivers percussive massage therapy at home or on the go.
This breakthrough technology delivers rapid, concentrated pulses that increase circulation and blood flow, relax tight muscles, increase flexibility, relieve pain, and promote muscle recovery — benefits supported by dozens of published studies.
For a decade, Therabody has collaborated with partners worldwide to advance our scientific understanding of the real benefits of using a Theragun. This research has led to academic projects, presentations at scientific conferences, and peer-reviewed publications. Research is also continuously conducted in Therabody’s R&D facility, Therabody Labs.
The growing body of evidence demonstrates that Theragun's innovative approach to percussive massage therapy provides measurable therapeutic benefits that users can now access anywhere, anytime.
Here, we'll dive deeper into how these studies are conducted and what they’ve found.
Using a Theragun for 2 minutes had the same muscle recovery benefits as a 15-minute massage
A 2021 study conducted in Málaga, Spain, compared the efficacy of four popular recovery methods — Theragun, mechanical vibration, foam rolling, and manual massage — after muscle-damaging exercise. [1]
Athletes and fitness enthusiasts alike seek tools to help properly recover and get to their next workout faster and stronger.
The study included 40 young, healthy adults who regularly strength train. Researchers tested how quickly muscles recovered from exercise-induced damage using each of the four recovery methods.
All recovery methods helped muscles recover faster than without any treatment. However, Theragun stood as the most efficient recovery tool: Just 2 minutes of percussive massage therapy was as effective for recovery as a 15-minute manual massage.
The results demonstrate that Theragun offers a faster recovery without sacrificing benefits — perfect for busy schedules.
Using a Theragun for 12 minutes post-workout increased muscle strength while cold plunging did not
A 2024 study conducted by researchers in Italy looked at how two popular recovery methods — cold water immersion (AKA cold plunging) and using a Theragun — compared to both each other and passive recovery following a tough workout in 16 male soccer players in their 20s. [2]
Here’s what the researchers found:
Overall, participants who cold plunged or used a Theragun after a fatiguing workout felt relief from muscle soreness after each 12-minute treatment. However, only the participants who used a Theragun saw increases in strength. They also found that cold plunging may stiffen muscles, making it tougher to complete the next workout.
So, using a Theragun came out on top in relieving muscle soreness and increasing strength without impacting muscle contraction (a proxy for muscle stiffness).
For a deeper dive into the study and to understand how these findings can be used to support your own recovery, read our full analysis here.
This 4-minute Theragun protocol increased lower body flexibility by over 5%
A 2025 study from The Open University found that just 3 four-minute massage gun sessions per week on each leg can increase hamstring flexibility by 5.8% and calf flexibility by 5.6%. [3]
With the rise in popularity of massage guns, it’s important to know exactly how to use them to maximize your benefits.
Researchers tested eight different Theragun treatment plans in 35 healthy adults aged 19-75. These plans included speeds of 1750, 2100, and 2400 RPM, and 1-3 treatments per week.
What protocol showed the greatest gains in flexibility? Use a massage gun on both legs for 60 seconds per muscle group (4 minutes on each leg) three times a week. Start at 1750 RPM and increase to 2100 and 2400 RPM across the week, with at least a day of rest in between.
For a full study breakdown, check out this article.
Using a Theragun in between bench press sets increased the number of reps performed
In 2021, the same researchers from Málaga, Spain, examined whether using a Theragun in between sets could help delay fatigue and increase the number of bench presses performed. [4]
Twenty-four healthy young adults performed bench press sets while researchers measured their performance. Half the group received Theragun percussive massage therapy on their chest muscles between sets, while the control group rested.
Those who received the Theragun treatment performed 12% more bench press reps than the control group. Percussive massage therapy helped delay fatigue onset, maintaining muscular endurance throughout the workout.
The results show that strategic use of a Theragun during a workout can help improve performance.
A 3-minute Theragun protocol increased range of motion
A 2022 study out of California State University Long Beach examined how Theragun percussive massage therapy affects movement mechanics and jump performance in 26 young, healthy adults. Improving range of motion can help reduce the risk of injury, and it's important to find methods that increase it without sacrificing strength or performance. [5]
Half of the study participants received a 3-minute Theragun session on each leg (spending 30 seconds on each muscle group), while the other half did not. Participants performed various jumping movements while researchers measured three-dimensional movement patterns.
Those who received the Theragun treatment showed greater range of motion, which could help reduce injury risk for athletes who perform jumping movements. Importantly, participants maintained their power and strength.
The study results show that using a Theragun before a jumping workout improved flexibility and mobility without sacrificing athletic performance.
A 2-minute Theragun treatment improved range of motion and tissue stiffness
A 2023 study from the University of Northampton UK investigated the impact of using a Theragun on range of motion and tissue stiffness, tone, elasticity, and relaxation time in 20 participants. [6]
The Theragun group received 2, 60-second treatments on the hamstrings at a low pressure and was compared to a passive rest group.
The study found that the hamstring range of motion increased in the Theragun group compared to their baseline measures and compared to the control group. Differences were also seen in tissue stiffness, tone, and relaxation time following the Theragun treatment compared to baseline.
Results from this study show that using a Theragun can help to improve measures of athletic performance and recovery.
A systematic review found massage guns improved strength and flexibility and relieved pain
A 2023 systematic review from The Open University analyzed 13 studies with 255 participants to determine massage guns' effects on strength, flexibility, and experience of pain. [7]
The review included only 13 high-quality studies that compared massage gun treatments to an alternative treatment or a control group. All participants were adults who used massage guns on specific muscle groups.
- The results were impressive across four key focus areas:
- Upper body strength increased by 25% after four weeks of use
- Explosive muscle strength improved significantly (outperforming foam rolling and massage)
- All 13 studies reported improvements in flexibility
- Using a massage gun for two weeks led to a 16% reduction in self-reported back pain
The review demonstrates that massage guns consistently deliver measurable performance benefits backed by rigorous scientific evidence. For a full breakdown of the systematic review, check out this article.
87% of people who used a Theragun before bed fell asleep faster
A five-week study conducted by Biostrap Labs found that following a 6-minute Theragun sleep routine helped 87% of participants fall asleep faster, and 70% experienced more efficient sleep throughout the night.
Over 50 million Americans have a diagnosed sleep disorder, and medication is the most common treatment. So, researchers tested whether using a Theragun before bed could help improve sleep. [8, 9]
The 5-week study included 73 healthy adults ages 18-40. Participants completed their normal routine for 2 weeks, followed a 6-minute Theragun protocol in the Therabody app for two weeks, and a one-week washout period.
Participants fell asleep an average of 4 minutes faster, woke up 7% less during the night, and improved heart rate variability by 25%. Overall recovery scores improved by 67%, while self-reported pain and soreness decreased by 9% and 5%, respectively.
The results showed that using a Theragun before bed supports better sleep quality. For a full study breakdown, read our analysis here.
Results from Theragun’s scientific research presentations
Theragun research findings have been presented at leading scientific conferences worldwide. Here is an inside look at research presentations featuring Theraguns:
Theragun improves mobility and range of motion
Cal Poly Pomona's Human Performance Lab found that a single Theragun treatment improved lower body mobility. [10]
These research findings were presented at the American College of Sports Medicine (ACSM) conference.
In this study, 24 subjects received a single 5-minute Theragun treatment on the hamstring, quadricep, and knee of the participant's dominant leg.
The researchers found that this treatment significantly improved hip and knee flexion range of motion while the control condition elicited no change.
Theragun improves skeletal muscle blood flow
Cal Poly Pomona's Human Performance Lab also examined a Theragun's impact on blood circulation following a 5-minute treatment, and the results were presented at ACSM. [8]
Researchers found that a single 5-minute Theragun session acutely impacted skeletal muscle hemodynamics (blood flow). Muscle oxygen saturation levels improved up to 10 minutes post-treatment, indicating increased muscle blood volume and muscle oxygen consumption.
Using Theragun percussive massage therapy as a warm-up for physical activity can help prepare muscles by stimulating blood flow. [11]
Theragun had a longer-lasting effect on blood flow than Hypervolt
A study from The University of Southern California’s Clinical Research Exercise Center compared the impact of a Theragun G2 Pro treatment to a Hyperice Hypervolt treatment and presented findings at ACSM. [12]
This study included 41 participants who received a 2-minute Theragun and a Hypervolt treatment simultaneously on each quadricep at similar speed settings. Blood flow and fluid distribution changes were assessed continuously from baseline to 12 minutes post-treatment.
The Theragun increased blood flow to a greater extent than the Hypervolt at several time points and had a larger, longer-lasting effect. It also influenced fluid distribution, while the Hypervolt did not.
This is favorable, as improved blood flow allows nutrient-rich blood to flow to muscles, which is specifically beneficial for post-workout recovery.
Researchers hypothesize that Theragun’s superior benefits are related to its features, including amplitude, frequency, and torque.
A 2-minute pre-workout Theragun treatment improved power output during bike sprints
A 2020 study from Adelphi University found that when used before bike sprints, Theragun improved performance (peak power output). [13]
20 college-aged students performed 3 minutes of cycling, followed by either 2 minutes of Theragun percussive massage therapy, 2 minutes of foam rolling, or no intervention. Then, they performed bike sprints and peak performance was assessed.
Peak power output was significantly higher in the Theragun group than the foam rolling and control groups, meaning it may be an effective pre-workout tool for enhanced performance.
Therabody Labs Research
Therabody Labs, a dedicated R&D testing facility at Therabody Headquarters in California, aids in creating innovative technology by rigorously testing and optimizing devices during product development to deliver real benefits to users.
Here, we’ll break down two studies conducted by the Therabody Labs team:
Theragun’s heated attachment outperforms competitors in temperature and speed
A study conducted by Therabody Labs reveals that Theragun’s heated attachments deliver superior performance in both heating speed and maximum temperature compared to two leading competitors.
Theragun heated attachments can get 30% warmer and can reach maximum treatment temperature over 40% faster than the leading competitors. They can also warm skin temperature to an average temperature that’s 20% warmer and a maximum temperature that’s 17% warmer than other devices.
Because Theragun devices warm up quickly, they offer both convenience and efficiency, as you can use them almost immediately after pressing start. Plus, using a device that’s shown to warm actual skin more effectively allows users to experience therapeutic benefits.
The synergistic effects of percussive massage therapy plus heat and near-infrared light
Percussive massage therapy, vibration, heat, and near-infrared light are examples of tools that help enhance and expedite the body's recovery after exercise, and they’re each included in the Theragun PRO Plus.
Therabody Labs wanted to understand if using heat and near-infrared LED light, in addition to percussive massage therapy, could improve key markers of recovery to a greater extent than percussive massage therapy alone.
Combining heat and percussive massage therapy improved muscle recovery metrics three times faster than using percussive therapy alone, with benefits seen in just 30 seconds.
Read more about the research here.
Coming up: Does percussive massage therapy help reduce pain in older women and keep them active?
In 2024, Therabody announced its research grant recipients, including a research group from the University of Michigan. This study is investigating the Theragun as an effective pain management strategy for older women. The hypothesis is that a Theragun will help relieve pain and support keeping women physically active while improving quality of life.
To learn more about this funded study, and the other studies funded by this grant, check out the full article here.
Why is scientific research important?
Scientific research is the foundation of innovation in health and wellness technology. Rigorous testing and peer-reviewed studies ensure that technology delivers meaningful health benefits to consumers.
Therabody leads the industry through its commitment to evidence-based innovation, conducting comprehensive research from product testing to peer-reviewed studies.
This scientific approach ensures that every Therabody device delivers measurable benefits backed by data to improve wellness for every body.
To learn more about Therabody's leadership in science, visit therabody.com/science
Key Takeaways
- Using a Theragun after a workout can improve recovery metrics like blood flow and circulation and muscle soreness and is more efficient than other recovery methods like manual massage.
- Theragun protocols before and during a workout can improve performance, including power output, strength, and reps performed.
- Theragun protocols can help improve flexibility and range of motion.
- Sleep quality outcomes like latency and efficiency improve following a bedtime Theragun protocol.
References
- García-Sillero, M., Benítez-Porres, J., García-Romero, J., Bonilla, D. A., Petro, J. L., & Vargas-Molina, S. (2021). Comparison of interventional strategies to improve recovery after eccentric exercise-induced muscle fatigue. International Journal of Environmental Research and Public Health, 18(2), 647. https://pubmed.ncbi.nlm.nih.gov/33466606/
- Buoite Stella A, Dragonetti AM, Fontanot S, Sabot R, Martini M, Galmonte A, Canton G, Deodato M, Murena L. The Acute Effects of Cold Water Immersion and Percussive Massage Therapy on Neuromuscular Properties and Muscle Soreness after Exercise in Young Male Soccer Players. Sports. 2024; 12(6):167. https://doi.org/10.3390/sports12060167
- Sams, Lorna et al. The impact of protocol designs for using massage guns on lower body flexibility: A randomised cross-over design study. Journal of Bodywork and Movement Therapies, 2024; Volume 41, 85 – 93. https://doi.org/10.1016/j.jbmt.2024.11.014
- García-Sillero, M., Jurado-Castro, J. M., Benítez-Porres, J., & Vargas-Molina, S. (2021). Acute effects of a percussive massage treatment on movement velocity during resistance training. International Journal of Environmental Research and Public Health, 18(15), 7726. https://pubmed.ncbi.nlm.nih.gov/34360032/
- Alvarado, F., Valenzuela, K. A., Finn, A., Avila, E. L., Crussemeyer, J. A., & Nakajima, M. (2022). The Biomechanical Effects of Percussive Therapy Treatment on Jump Performance. International journal of exercise science, 15(1), 994–1006. https://pubmed.ncbi.nlm.nih.gov/36161205/
- Skinner B, Dunn L, Moss R. The Acute Effects of Theragun™ Percussive Therapy on Viscoelastic Tissue Dynamics and Hamstring Group Range of Motion. J Sports Sci Med. 2023 Sep 1;22(3):496-501. https://doi:10.52082/jssm.2023.496
- Sams, L., Langdown, B. L., Simons, J., & Vseteckova, J. (2023). The Effect Of Percussive Therapy On Musculoskeletal Performance And Experiences Of Pain: A Systematic Literature Review. International journal of sports physical therapy, 18(2), 309–327. https://pubmed.ncbi.nlm.nih.gov/37020441/
- 2003 National Sleep Disorders Research Plan. (2003). Sleep, 26(3), 253–257. https://pubmed.ncbi.nlm.nih.gov/12749542/
- Chong, Y., Fryer, C. D., & Gu, Q. (2013). Prescription sleep aid use among adults: United States, 2005-2010. NCHS data brief, (127), 1–8. https://pubmed.ncbi.nlm.nih.gov/24152538/
- Guzman, S., Blanchet, D. A., Cook, L., Herrera, S., Mccauley, M., Pritchard, W., & Jo, E. (2020, June). The Effects of a Single Percussive Therapy Application on Active Lower Body Range of Motion [Poster session]. ACSM.
- Blanchet, D. A., Guzman, S., Cook, L., Herrera, S., Mccauley, M., Pritchard, W., & Jo, E. (2020, June). Acute Skeletal Muscle Hemodynamic Response to a Single Percussive Therapy Application [Poster session]. ACSM.
- Macaulay, T. R., Ramirez, J. E., Choi, J., Jones, M., & Schroeder, E. T. (2019, June). Blood Flow Response and Changes in Fluid Distributions after Percussive Massage Therapy [Poster session]. ACSM.
- Virginia, J; Aquino, M; Wygand, J. The Effect Of Percussive Massage Or Foam Roller Aided Warmup On Wingate Power Test Performance: [Poster session] ACSM 52(7S):p 1047-1048, July 2020. | https://DOI:10.1249/01.mss.0000687000.00539.a3
