The Dos and Don’ts of Using a Massage Gun
Massage guns are a go-to therapy tool for many athletes, fitness enthusiasts, and anyone looking to relieve muscle tension at home. These handy devices are designed to target sore muscles or knots, improve blood circulation, and promote recovery. However, like any physical therapy tool, there’s a right and wrong way to use them. Whether you're a first-timer or a seasoned pro, understanding the dos and don’ts of using a massage gun is essential for safe and effective relief.
In this guide, we explain the best practices for using a massage gun to maximize the therapeutic benefits and avoid potential injury.
What Not to Do with a Massage Gun
For years, people have been turning to massage guns to soothe muscle tension and relieve stress. These devices work by relaxing muscles and improving circulation allowing your blood to distribute oxygen and nutrients more effectively [1]. This helps reduce inflammation, fatigue, and pain—but only if you’re using your massage gun properly.
Below are some common mistakes to avoid when using a massage gun.
Don’t Use a Massage Gun on Sensitive Parts of the Body
One of the most critical parts of using a massage gun is knowing where to use it. This is incredibly important for preventing serious injury and safety risks. For instance, never use a massage gun on the front of the neck. This can lead to pain, injury, and even stroke symptoms [2] due to vital veins and arteries located in the area.
Here is an overview of what body parts you should avoid with a massage gun:
- Your head or face
- The front of the neck
- Throat or carotid artery
- Anywhere along the spine
- Directly over your heart, kidneys, or other vital organs
- Bony areas like hands, the top of your feet, ankles, elbows, knees, and collarbones
You should also avoid using a massage gun on numb, injured, or inflamed areas of your body, including bruises, wounds, or recent surgical sites. By avoiding these sensitive areas, you can prevent injury and fully maximize the benefits of your massage.
Don’t Use a Massage Gun for Over 15 Minutes
As a rule of thumb, avoid using a massage gun for over 15 minutes at a time, even if you switch to another part of the body. Prolonged use in a single area can overstimulate the muscles, which may cause more soreness and reduce effectiveness.
Limit each session of using a message gun to 15 minutes with a maximum of 2 minutes per area.
Don’t Ignore Your Body’s Feedback
Pain or discomfort is often a signal that something isn’t right. While using a massage gun, remember to listen to your body and stop if you experience any sudden pain. Ignoring discomfort can lead to further muscle irritation or injury.
If an area ever feels overly sensitive or painful, avoid the area or reduce the massage gun’s intensity.
How to Use a Massage Gun Effectively
Proper use is key for getting the most out of massage gun therapy. When used effectively, massage guns can offer a range of benefits, including treating muscle knots, and relieving tension and soreness. They also help with improving blood flow, increasing flexibility, and promoting better overall muscle health.
Below are some tips for using a massage gun effectively to maximize these benefits.
Focus On Large Muscle Groups
Massage guns are generally most effective on larger muscle groups like back muscles, quadriceps, calves, hamstrings, biceps, triceps, and muscles in the forearms. These muscles tend to bear the brunt of physical activity and often benefit the most from massage therapy. They also have more muscle mass, so they are less prone to bruising and discomfort compared to sensitive or bony areas.
Start the Intensity and Speed Low and Slow
When using your massage gun, begin with the lowest intensity setting, especially if you’re new to using it. You can then increase the speed or intensity as needed while paying close attention to your body’s feedback. It’s also important to not press too hard when using a message gun and let its own mechanisms do the work for you.
This helps reduce the risk of injury and keeps the treatment as effective as possible.
Keep the Massage Gun Moving
Keeping your massage gun in motion can help you maximize its benefits as well as avoid irritation or discomfort. Smoothly gliding the massage tool over your muscles ensures even pressure distribution and prevents overstimulation in any one area.
Keeping the massage gun moving also helps promote circulation, which is one of the main benefits of massage therapy.
Shop the Best Massage Tools & Equipment Online
Massage guns are powerful tools for pain relief and muscle recovery, but proper use is key to maximizing the benefits and avoiding injury. Make sure to stick to large muscle groups, start slowly, and avoid sensitive areas to ensure a safe and effective massage.
Ready to start your massage therapy journey? Orthopedic Outfitters is your one-stop shop for massage tools and other physical therapy equipment. We carry top-of-the-line products for every need, from massage guns to braces and more. Browse our selection online today and enjoy FREE shipping on all orders over $50!
References
- Ferreira, R. M., Silva, R., Vigário, P., Martins, P. N., Casanova, F., Fernandes, R. J., & Sampaio, A. R. (2023). The Effects of massage guns on Performance and Recovery: A Systematic review. Journal of Functional Morphology and Kinesiology, 8(3), 138. https://doi.org/10.3390/jfmk8030138
- Pan, J., Wang, J., Cai, X., Lu, K., Wang, Z., & Guo, S. (2023). Intracranial large artery embolism due to carotid thrombosis caused by a neck massager: A case report. World Journal of Clinical Cases, 11(11), 2489–2495. https://doi.org/10.12998/wjcc.v11.i11.2489