There are a huge number of potential uses and benefits of massage for those who play sports and exercise (1), but relying upon professional massage therapists would be very expensive. The good thing is that vibration massage is a highly effective form of massage that can be self applied, allowing most people who play sports or exercise to have these benefits.

In this guide we briefly discuss the science that underpins vibration massage, then discuss the individual uses along with some extra benefits that apply to vibration massage.

"Stretching" muscles

Clinical trials have found that applying vibration massage to muscles causes them to lengthen (stretch) the same amount as stretching does. We do not advocate replacing stretching, but there are circumstances where vibration would be preferred (11-14).

• Where it is difficulty to stretch: eg. where it is hard to isolate the muscle you you need get into a difficult position.
• Where you are injured: eg."stretching your calf muscles when you have an injured ankle.
• Where it is more convenient: eg. relaxing in your lounge chair.

Increasing performance

Scientists have found that applying vibration allows the nervous system to recruit more muscle fibres, increasing strength and power. This may be important for elite athletes, however for normal circumstances people will get the most benefits from vibration massage helping eliminate things that inhibit performance. For example:

Warmups

Using vibration massage as part or a warmup routine will help prepare your body for optimal performance.

Trigger points

As discussed in the following section (myofascial) trigger points inhibit muscular function. By helping treat these, vibration massage will help eliminate their performance robbing effects.

Post exercise and recovery

Post exercise soreness and fatigue temporarily reduce one's ability to train. By reducing pain and speeding recovery vibration massage allows training sooner.

Injuries

Injuries can prevent one from training or performing. Vibration massage can help reduce or eliminate these effects by helping prepare for exercise to prevent injury, and recover from injury should one occur.

Rehabilitation

Rehabilitation is a complex issue and should always involve professional help. However, as a guide there are two areas of huge potential benefits from using using your vibration massager.

How to use vibration massage for sports and exercise

As you can see there are some pretty amazing benefits to be had from having your own vibration massager. Your vibration massager should be your best friend.

In this section:

• choosing a massager
• using a vibration massager

Choosing a massager

You will need an effective massager (many aren't). Please see our artice How to choose a massager for how to choose an effective machine that will do a great job that you will be very happy with. Also, check out our economical, easy to use professional standard machines: the General Purpose Massager or our Ultimate Quad Head Massager

Using a massager

Please see our vibration massage usage guide for the basics on using a vibration massager. Our webite also has a host of articles on specific conditions and uses. Examples include.
The practical, science based guide to post exercise recovery
How to treat trigger points at home
How to treat tennis elbow at home
Massage and trigger point therapy for shoulder pain, with self help options

References

1. Moraska A. Sports massage: A comprehensive review. Journal of Sports Medicine and Physical Fitness. 2005.
2. 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 Diagnostic Res. 2014;
3. Bakhtiary AH, Safavi-Farokhi Z, Aminian-Far A. Influence of vibration on delayed onset of muscle soreness following eccentric exercise. Br J Sports Med. 2007;41(3):145–8.
4. Kamandani R, Ghazalian F, Ebrahim K, Ghassembaglou N, Shiri Piraghaj M, Khorram A. The Effect of Acute Vibration Training on Delayed Onset Muscle Soreness in Young Non-Athlete Women. Health Scope. 2015;
5. Broadbent S, Rousseau JJ, Thorp RM, Choate SL, Jackson FS, Rowlands DS. Vibration therapy reduces plasma IL6 and muscle soreness after downhill running. Br J Sports Med. 2010;44(12):888–94.
6. Lau WY, Nosaka K. Effect of vibration treatment on symptoms associated with eccentric exercise-induced muscle damage. Am J Phys Med Rehabil. 2011;
7. Kim J-Y, Kang D-H, Lee J-H, O S-M, Jeon J-K. The effects of pre-exercise vibration stimulation on the exercise-induced muscle damage. J Phys Ther Sci. 2017;29(1):119–22.
8. Veqar Z, Imtiyaz S. Vibration therapy in management of delayed onset muscle soreness. J Clin Diagnostic Res. 2014;8(6):10–3.
9. Sethi V. Literature review of management of delayed onset muscle soreness (doms). Int J Biol Med Res. 2012;3(1):1469–75.
10. Poenaru D, Cinteza D, Petrusca I, Cioc L, Dumitrascu D. Local Application of Vibration in Motor Rehabilitation - Scientific and Practical Considerations. Maedica (Buchar). 2016;11(3):227–31. Available from:
11. Bakhtiary AH, Fatemi E, Khalili MA, Ghorbani R. Localised application of vibration improves passive knee extension in women with apparent reduced hamstring extensibility: A randomised trial. J Physiother. 2011;
12. Atha J, Ph D, Wheatley DW, Sc B. JOINT MOBILITY CHANGES DUE TO LOW FREQUENCY VIBRATION AND STRETCHING EXERCISE * ( b ) Astride standing : head pressing to alternate knees ( d ) Rear lunge , with toe rest : calf and leg stretching. October. 1974;26–35.
13. BIERMAN W. INFLUENCE OF CYCLOID VIBRATION MASSAGE ON TRUNK FLEXION. Am J Phys Med Rehabil. 2006;
14. Hinman MR, Lundy R, Perry E, Robbins K, Viertel L. Comparative effect of ultrasound and deep oscillation on the extensibility of hamstring muscles. J Athl Med. 2013;
15. Celik D, Mutlu EK. Clinical implication of latent myofascial trigger point topical collection on myofascial pain. Curr Pain Headache Rep. 2013;17(8).
16. Celik D, Yeldan P. The relationship between latent trigger point and muscle strength in healthy subjects: A double-blind study. J Back Musculoskelet Rehabil. 2011;24(4):251–6.
17. Clark MA, Lucett SC. NASM Essentials of Corrective Exercise Training. Lippincott Williams & Wilkins; 2011.
18. Corbiere TF, Weinheimer-Haus EM, Judex S, Koh TJ. Low-intensity vibration improves muscle healing in a mouse model of laceration injury. J Funct Morphol Kinesiol. 2018;3(1):1–14.
19. MEI R, XU Y, LI Q. Experimental Study on Mechanical Vibration Massage for Treatment of Brachial Plexus Injury in Rats. J Tradit Chinese Med. 2010;