Avoid bony areas and joints like the spine, ankles, or elbows. The massager will rattle or bounce on these areas, causing discomfort and bruising. Massage guns are commonly used on lower body muscles (calves, quads, hamstrings, glutes), upper body muscles (biceps, triceps, pectorals), hands and feet, shoulder blades and lower neck, or on the back (minus the spine).
Ball/spherical head: This is the standard and most versatile head. Use it for general deep tissue massaging on any muscle group. Fork/U-head: Use to target the muscles on either side of the spine (avoiding the bones) or in the feet and ankles. Bullet head: Attach the bullet head to target specific knots and tight spots or to massage trigger points. Flat head: Use this for the shoulder blades and IT bands, or for a relaxing full-body massage. It’s suitable to work small areas or large muscle groups.
If you’re using the gun on another person, tell them when you’re about to place it on their muscles so they can prepare for the sensation. Make sure the massage head attachment is secure before turning the gun on. Read your instructions manual for directions on how to turn on your specific model of massage gun.
Read the instructions for information on the various settings and how to switch between them. You’ll likely push the “On” button or use a set of arrow buttons.
Some massage guns will stall if you apply too much pressure during your session to prevent injury or bruising.
Back: Massage the bulky muscles on either side of the spine in up-and-down motions with the flat head. Add some side-to-side motion near the spine. [9] X Research source Glutes, thighs, calves: Glide the massager up and down along the length of the muscles. Try the fork attachment to reach more muscle at once. Arms: Use the ball head and glide up and down along the length of your biceps, triceps, or forearms, then move side to side across them. [10] X Research source There’s no “correct” way to massage sore muscles. Do whatever feels good for your body, making sure not to target one muscle group for more than 2 minutes. A little discomfort is OK, but stop the gun if you feel true pain. If someone is using a massage gun on you, speak up if you feel pain.
If your muscles feel tense, tight, or exhausted during your workout, massage them for about 15 seconds to reactivate them.
In addition to massaging, remember to drink water and stretch your muscles to recover from your workout. If your muscles hurt post-workout, massage them on a low setting for up to 2 minutes each for temporary pain relief and increased mobility. [13] X Research source If you strained or injured a muscle, wait a few days before using a massage gun to let your body partially recover. The massager might worsen the injury. [14] X Research source
If you have “tech neck” (stiff neck and shoulders) from sitting all day, massage the back of your neck and shoulders on low speed with the ball head.
If you just want to generally relax your muscles, apply heat after your massage gun session. To apply ice, place an ice pack over the sore spot for up to 20 minutes at a time. Wrap the pack in a cloth or place it over clothing to protect your skin. To apply heat, take a warm bath or shower or use a heating pad for up to 20 minutes at a time.
