Do massage guns help cellulite?

The massage gun claims

Helping drain excess fluids

Massage gun marketers sometimes claim their machines help the lymphatic system drain fluid. They probably do help this a bit, but any improvements are likely temporary and there better ways of doing this.

The vibrations help increase circulation

This is the only claim that has decent scientific merit, but because massage guns are designed to punch their heads into the muscles they are poor at delivering these therapeutic vibrations.

The easy way to reduce cellulite that actually does work

Introduction

As discussed in our article Does vibration get rid of cellulite, the scientifically proven way to reduce cellulite is by increasing circulation. Scientists have found that the main cause of cellulite is a reduction of circulation in those tissues (1). When your body needs energy it uses fat from parts of your body with better circulation, and leaves the fat in the cellulite tissues. The way the clinical trials successfully used massage or vibration massage was by using repeated applications over time to improve circulation in the cellulite tissues, allowing the excess fat to be gradually be reabsorbed.

What you can do

As you can see in the summary of these trials (below) the scientists who conducted them used a variety of ways to help circulation. These included three types of conventional massage, using massage chairs, and resting the part on one of those vibration plates used for exercising. The massages/vibrations were applied daily or several times a week over long periods of time.

If you have a piece of equipment like that or access to regular massages please check out what they did in the trials and it should help. If not, what we will do now is use our knowledge of the science of massage, vibration and circulation to put together what we believe will be your easiest and best options.

Your ideal equipment and how to use it

1. The equipment
2. How to apply the massage

The equipment

From the science of vibration massage we know that the most effective way to apply vibration is by using a tool that applies vibrations directly to the tissues. We also know that the best frequency to increase circulation is around 50 hz (cycles per second). Therefore, you will need a professional standard vibration massager capable of delivering 50 hz vibrations.

Unfortunately a lot of massagers marketed to consumers are very poor, and as discussed percussion massagers (massage guns) are not appropriate and potentially unsafe. To help you choose an effective machine we have a separate article How to choose a massager. However, to help you out we’ll illustrate a few machines we believe would do a good job, then show you the machines we developed for the purpose.

How to apply the massage

We have a few hints and precaution in our article How to use a hand held massager, but basically it is extremely simple. You just set the machine at about 50 hz and place the head of the massager on the part you wish to massage. The machine does all the work. There is no need to press in or rub as you would for conventional massage.

When and how long to apply the massage for

In the trials longer applications such as 30-60 minutes were used. However, it would be much more effective to use several applications a day of a few minutes each. The reason we say this is that studies show that when 50 hz vibration is applied the circulation will rise to the much higher level in about two minutes (2). When the vibration stops circulation gradually decreases back to normal over about 30 minutes. Therefore, each time you apply the massager for a few minutes you will get 30 minutes of residual increase in circulation.

Video: Dr Graeme demonstrating our massagers

Grading cellulite

For research or description cellulite is graded as follows. Where the grades were reduced in the trials that means that the cellulite improved.

• Grade 1 – you can’t see cellulite with the naked eye, but the changes on your skin are still going on microscopically.
• Grade 2 – the skin shows paleness, lower temperature, and decreased elasticity after compression or muscular contraction. There is no visible “orange peel” roughness to the skin.
• Grade 3 – this is when the lumps and bumps are starting to make themselves visible. Thin granulations in the deep levels of the skin can be detected by palpitation. All Grade 2 signs are present.
• Grade 4 – more visible, palpable, and painful lumps are present, adhering to deep structures in the skin. The skin has a noticeable dimpled, wavy appearance. Additional microscopic changes are detected. Grade 4 signs are present, and cellulite is constantly visible to the patient.

References

1. Piotrowska A, Czerwińska-Ledwig O, Stefańska M, Pałka T, Maciejczyk M, Bujas P, et al. Changes in Skin Microcirculation Resulting from Vibration Therapy in Women with Cellulite. Int J Environ Res Public Health. 2022;19(6).
2. Maloney-Hinds C, Petrofsky JS, Zimmerman G. The effect of 30 Hz vs. 50 Hz passive vibration and duration of vibration on skin blood flow in the arm. Med Sci Monit. 2008;14(3):CR112-6.
3. Piotrowska A, Czerwińska-Ledwig O. Effect of local vibrotherapy in sitting or lying position in two time protocols on the cellulite grade and change of body circumferences in women with cellulite. J Cosmet Dermatol. 2022;21(5):2130–9.
4. Pilch W, Czerwińska-Ledwig O, Chitryniewicz-Rostek J, Nastałek M, Krȩzałek P, Jȩdrychowska D, et al. The Impact of Vibration Therapy Interventions on Skin Condition and Skin Temperature Changes in Young Women with Lipodystrophy: A Pilot Study. Evidence-based Complement Altern Med. 2019;2019.
5. Sadowski T, Bielfeldt S, Wilhelm KP, Sukopp S, Gordon C. Objective and subjective reduction of cellulite volume using a localized vibrational massage device in a 24-week randomized intra-individual single-blind regression study. Int J Cosmet Sci. 2020;42(3):277–88.
6. Piotrowska A, Czerwińska-Ledwig O. Effect of Three-Week Vibrotherapy on Selected Skin Parameters of Thighs and Buttocks in Women with Cellulite. Cosmetics. 2022;9(1).
7. Pilch W, Nastałek M, Piotrowska A, Czerwińska-Ledwig O, Zuziak R, Maciorowska A, et al. The effects of a 4-week vibrotherapy programme on the reduction of adipose tissue in young women with cellulite – a pilot study. Rehabil Med. 2018;22(4):18–24.
8. Cristovam DN, Botelho S, Andrade MF, Marques J, Sousa L. Whole-body vibration in the reduction of the cellulite. J Cosmet Laser Ther. 2019;21(5):278–85.
9. Bayrakci Tunay V, Akbayrak T, Bakar Y, Kayihan H, Ergun N. Effects of mechanical massage, manual lymphatic drainage and connective tissue manipulation techniques on fat mass in women with cellulite. J Eur Acad Dermatology Venereol. 2010;24(2):138–42.
10. Chen J, et. al. Rhabdomyolysis After the Use of Percussion
    Massage Gun: A Case Report. Physical Therapy, 2021;101:1–5