A massage gun, or percussion massager, delivers fast, short pulses into the muscle. It is a popular tool for warming up before a workout or winding down after one. Used the right way, it is simple and quick. Here is how to start.
Quick answer: Start on the lowest speed with the round ball attachment. Glide slowly over large muscles like the thighs, calves, glutes, and upper back for 30 seconds to 2 minutes each. Never press hard, and stay away from bones, joints, the neck, and the spine.
How to use a massage gun, step by step
- Pick the attachment. The round ball is the best all-purpose head for beginners.
- Turn it on before touching your body, on the lowest speed.
- Float it over the muscle. Let the device do the work. Light pressure is enough.
- Move slowly. Glide along the length of the muscle about an inch per second.
- Keep it short. 30 seconds to 2 minutes per muscle group. Up to about 15 minutes total.
- Increase speed gradually only if it feels comfortable.
Which attachment to use
| Attachment | Best for |
|---|---|
| Round ball | All-purpose, large muscle groups |
| Flat head | Broad, even pressure on thighs and glutes |
| Fork | Along either side of the spine on the upper back (never on the spine itself) |
| Bullet | Small, targeted areas like the feet. Use with care |
| Cushion or soft head | Sensitive areas and lighter sessions |
Before vs after a workout
- Before: 30 to 60 seconds per muscle you are about to use, at a lower speed, as part of a warm-up.
- After: 1 to 2 minutes per worked muscle to wind down.
Where not to use a massage gun
- The head, face, front or sides of the neck, and throat
- Directly on the spine or any bone
- Joints like knees, elbows, and ankles
- Bruises, swelling, recent injuries, or broken skin
Talk to a healthcare professional before using a massage gun if you are pregnant, take blood thinners, have a blood clotting disorder, varicose veins, osteoporosis, or any medical condition.
FAQ
Can I use a massage gun for back pain? Many people use one on the large muscles of the upper and lower back for relaxation. Avoid the spine, and see a professional for ongoing or sharp pain.
How often can I use it? Daily use is common as long as sessions stay short and comfortable.
Should it hurt? No. Ease up or lower the speed if you feel pain.
Shop massage guns
Our Percussion Massage Gun with 6 Attachments has multiple speeds and a quiet motor, and ships free in the US. Add an EVA Foam Roller for stretching, or browse the Recovery and Wellness collection.