How to Use a Massage Gun — How Long, Which Attachment, and Where Never to Point It

A massage gun is easy to switch on and just as easy to misuse. Most people press too hard, stay on one spot too long, or point it at places it should never go. Used properly, research suggests a few minutes on a muscle can loosen it up without costing you strength. Here's how to use one, step by step, and which guns are worth the money.

What the Research Says

The best-known study is small but useful. Sixteen healthy men had five minutes of percussive massage on their calves with a Hypervolt. Their ankle range of motion increased by 5.4 degrees, about 18%, and their maximum calf strength did not drop (Konrad et al., 2020, Journal of Sports Science and Medicine).

That combination — looser without weaker — is why many people use a massage gun before training. The research is still young, mostly short-term and in healthy young adults, so treat a massage gun as a tool for feeling looser and less tight, not as a treatment for injuries.

Step 1 — Pick the Right Attachment

Most guns come with a few heads. The names vary by brand, but they do the same jobs:

• Ball: the all-rounder for large muscles — thighs, glutes, back.
• Dampener or cushion: softer, for sensitive areas or if you are new to it.
• Flat: spreads the force over dense muscle such as the chest and quads.
• Thumb or bullet: pinpoint pressure for a stubborn knot. Use it briefly and gently.
• Fork: straddles the spine to work the muscles on either side, never the spine itself.

Start with the ball or the dampener. Switch only when you have a specific reason.

Step 2 — Low Speed, Light Pressure, Keep Moving

Switch the gun on before it touches your skin, starting on the lowest speed. Let the weight of the gun do most of the work; pressing hard rarely helps and is how people end up bruised.

Glide slowly along the length of the muscle rather than holding it still. If a spot is tender, ease off rather than digging in.

Step 3 — How Long per Muscle

One to two minutes per muscle group is plenty for a warm-up. After training, a few minutes on a large area such as the thighs is reasonable; the study above used five minutes on the calves.

More is not better. Some guns enforce this: the Bob and Brad C2 shuts itself off after 10 minutes of use.

Before or After a Workout?

Before: 30 to 60 seconds per muscle you are about to train, at a lower speed, to feel looser. The Konrad study found no loss of strength after five minutes, so a short pre-workout session shouldn't sap your lifts.

After or the next day: slower, slightly longer passes on the muscles that feel tight or sore. If a muscle is very sore or bruised, leave it a day.

Where Never to Use It

• The front and sides of the neck, where major blood vessels run.
• Directly on the spine, bones, joints, the head or the face.
• Over injuries, bruises, swelling, open wounds or varicose veins.
• Anywhere that is numb, since you can't feel if you are overdoing it.

If you have a blood clotting condition, take blood thinners, have a pacemaker or other implanted device, have nerve problems, or are recovering from surgery, ask your doctor before using one.

Which Massage Gun to Buy

The Theragun Prime (6th Gen) is the one we would buy for most people at about $330. It has five speeds, LED lights that show how hard you are pressing, two attachments and a triangle grip that makes your own back easier to reach. Therabody says its rubber exterior is built to survive drops of up to 10 feet (sold by TheraGun).

If money is no object, the Theragun PRO Plus costs about $650. It combines percussion with vibration, heat and guided breathwork (a cold attachment is sold separately) (sold by TheraGun).

The Hyperice Hypervolt 2 Pro is the main alternative at about $349. It comes with five heads — fork, ball, cushion, flat and bullet — and connects to the Hyperice app (sold by Hyperice).

For a gym bag or suitcase, the Theragun Mini (3rd Gen) costs about $220, with three speeds and three attachments. The Hypervolt Go 2 weighs 1.5 lb and has a 3-hour battery, for about $139; note that it ships without a charging brick (sold by Hyperice).

On a budget, the Bob and Brad C2 has five speeds, five heads, USB-C charging and that 10-minute auto shut-off, for about $70 (sold by BOB AND BRAD Official).

FAQ

How long should I use a massage gun on one muscle?

One to two minutes per muscle group for a warm-up, and a few minutes on large muscles after training. Keep the gun moving rather than holding it on one spot.

Should I use a massage gun before or after a workout?

Either. A short session before training can increase range of motion without reducing strength, according to a 2020 study; slower passes after training help muscles feel less tight.

Can I use a massage gun on my neck?

Only lightly on the muscles at the back of the neck and tops of the shoulders, with a soft attachment. Never use it on the front or sides of the neck.

Can I use a massage gun every day?

Most healthy people can, in short sessions. Stop if you get bruising, numbness or pain, and see a doctor about any injury that isn't improving.

Comparing models? See our best massage gun and best Theragun guides.

Sources: Konrad et al., 2020, Journal of Sports Science and Medicine