The next time you get ready to flip on your massage gun, it’s fair to ask yourself if you actually know how to use it. Sure, most people have a general sense of how these muscle-kneading machines work, but few actually take the time to slow down and read the instructions before diving in.
When used correctly, massage guns can be an instrumental tool for mobility and recovery, says Alyssa Burkitt, PT, DPT, of Bespoke Physical Therapy. “Before workouts, they’re amazing for increasing blood flow to muscles without tiring them out, which prepares them for activity way better than static stretching alone,” she says. “For recovery, these tools can significantly reduce muscle soreness by breaking up those tight knots and flushing out the metabolic waste that builds up during intense exercise.”
But it’s important to be smart about your massage gun use. “A massage gun should be used cautiously,” says Nancy R. Kirsch, PT, DPT, PhD, chair of Rehabilitation and Movement Sciences at Rutgers University. Otherwise you run the risk of injuring yourself, which is the opposite of what we’re trying to achieve here.
Whether you’re new to massage gun use or just want to make sure you’re not unintentionally screwing this up, we tapped two physical therapists and an athletic trainer for their advice on using these devices properly. From the basics to details tailored to your go-to workout, here’s what they shared.
How to Use A Massage Gun
Every massage gun (aka percussion massager) is slightly different, making it important to read the owner’s manual before turning on your device. Once you’ve chosen the right head—more on that in a moment—you can fire up your massager.
“Starting at a gentler speed or intensity would be recommended,” says Ryan Krzyzanowicz, DAT, program director of athletic training at University at Buffalo. “You don’t want to turn it up as high as the intensity allows, as this could cause pain and bruising.” He suggests using a setting that’s “high enough to create relief, but not so high as to cause pain.”
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It’s important to only use your massager over areas with soft tissue, like muscles, Krzyzanowicz says. “Using them over or directly on a bone can cause bruising and pain, and can even cause more inflammation in the area,” he explains. You should also avoid massaging your neck—specifically over your carotid arteries, which are two major blood vessels that carry blood from the heart to the head and neck. Several case reports have linked massage gun use in this area to vertebral artery dissection, which is a risk factor for stroke.
Finally make sure to move your massager around or turn it off after a few minutes. “Limit the duration of use in one location,” Kirsch says. “The massage gun should not be used for more than one to two minutes in one area.”
How to Choose a Massage Gun Head
For most people, Burkitt says the standard ball attachment is a good choice. “It’s versatile enough for larger muscle groups, like quads, hamstrings, and back muscles,” she says.
But if you’re targeting specific trigger points or want to work out smaller areas, like around your shoulder blade, she suggests using the bullet or thumb-shaped attachment. “The flat head is perfect for dense muscle areas like your glutes or for a less intense sensation when you’re super sore,” she continues.
If you want to work out sensitive areas, like your calves or near joints, Burkitt suggests using the cushioned or foam attachment to lower the risk of hurting yourself. “Remember that harder doesn’t mean better,” she adds.
How to Use a Massage Gun for Running
To maximize your massage gun use for running, Burkitt suggests spending 30 to 45 minutes on each calf, hamstring, quad, and glute before heading out. “Use gentle to moderate pressure to increase circulation without fatiguing the muscles,” she says. “Pay special attention to your hip flexors and IT bands, which tend to get super tight with running.” (These areas do best with the flat attachment to distribute the pressure more evenly, she says.)
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After your run, Burkitt recommends that you work from bottom to top, spending 60 to 90 seconds on each area. “Don’t rush the process,” she says. “I tell my running clients to combine this with proper hydration and elevation, if possible.”
If you’re struggling with your Achilles or plantar fascia, Burkitt says the precision attachments on your massage gun “can be game-changers when used carefully at lower speeds.”
How to Use a Massage Gun for Weightlifting
To maximize your massage gun use for running, Burkitt suggests spending 30 to 45 minutes on each calf, hamstring, quad, and glute before heading out. “Use gentle to moderate pressure to increase circulation without fatiguing the muscles,” she says. “Pay special attention to your hip flexors and IT bands, which tend to get super tight with running.” (These areas do best with the flat attachment to distribute the pressure more evenly, she says.)
After your run, Burkitt recommends that you work from bottom to top, spending 60 to 90 seconds on each area. “Don’t rush the process,” she says. “I tell my running clients to combine this with proper hydration and elevation, if possible.”
If you’re struggling with your Achilles or plantar fascia, Burkitt says the precision attachments on your massage gun “can be game-changers when used carefully at lower speeds.”
Find the Right Massage Gun
The right device is one that fits your lifestyle, needs, and space. Here are a few of our favourites.
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This article by Korin Miller was originally published on Men’s Health US
