THINKING ABOUT USING A MASSAGE GUN?
Thinking About Using a Massage Gun? Here’s What You Need to Know
A massage gun is a handheld device that delivers rapid, mechanical vibrations to the muscle. Known as percussion therapy, this technique targets muscle tissue in the attempt to provide a range of physiological benefits, including increased circulation, reduced tension, reduced pain, and accelerated recovery.
Most massage guns include various settings and specialized attachments designed for different needs, such as heat, the number of revolutions per minute (RPM) and head attachments. Some attachments may include:
Ball Head: The most versatile "all-purpose" attachment, suitable for large and small muscle groups alike.
Flat Head: Ideal for broad areas and dense muscle groups, providing a deep, even massage.
Fork Head: Specifically shaped to target muscles surrounding the spine or Achilles tendon while safely avoiding the bone.
Cushion Head: A softer attachment designed for sensitive areas or for those who prefer a gentler touch.
When to Use Your Massage Gun:
Pre-Workout: Use before activity to "wake up" the muscles. By increasing blood flow and muscle readiness, you may improve your range of motion and decrease the risk of injury. This should be incorporated into a dynamic warm up but does not replace it.
If you can adjust your RPM lower speed settings are best (1400 – 1800 RPM).
Spend 10-30 seconds per muscle group.
Post-Workout: Use after activity to flush out metabolic waste and deliver nutrient-rich blood to the area. This can help reduce inflammation and eases the effects of Delayed Onset Muscle Soreness (DOMS).
Medium speeds are best (1800 – 2400 RPM)
Spend 30 seconds – 2 minutes per muscle group.
Relief & Maintenance: For general muscle tightness, the vibrations help stimulate nerve endings to block pain signals to the brain. The vibrations help restore physiological function, reducing muscle cramps and spasms.
Medium to high speeds (up to 3000 RMP)
Spend up to 2 mins per muscle group.
To ensure a comfortable experience, always start at the lowest intensity first. As your muscles acclimate to the vibration, you may increase the speed. Focus on one muscle group at a time and glide the device slowly across the skin; avoid applying excessive pressure. Pay close attention to physical feedback. If you experience persistent pain or high sensitivity, lower the setting, or stop using the massage gun.
Do not use a massage gun in the following circumstances:
Over open wounds, compromised skin, or areas of acute inflammation.
Directly on bone, fractures, areas with low bone density (Osteoporosis), or artificial joints/plates/screws.
Over "bony" landmarks with little muscle cover (elbows, knees, ankles, the spine).
Near exposed arteries or veins (the "inner" joints like the elbow, back of the knee, groin, or over varicose veins.)
On the face or neck, where vibrations can be dangerous.
If you have a condition that causes easy bruising or decreased physical sensation.
Do not use it on infants or people with pacemakers.
If you are pregnant please discuss with your medical team before use.
Make sure to read your device’s instructions before use and contact your primary health care providers with any questions or concerns.
A massage gun is a great addition to your routine. An intentional recovery is the best recovery!
References
Administrator. “8 Benefits of Percussion Massage Therapy for Muscles.” Quality Acupuncture Inc., 3 Oct. 2024, www.qualityacu.com/8-benefits-of-percussion-massage-therapy-for-muscles/.
Louw, Maryke. “How to Use a Massage Gun – Avoid These Mistakes!” Sports Injury Physio, Sports Injury Physio, 13 June 2025, www.sports-injury-physio.com/post/how-to-use-a-massage-gun-avoid-these-mistakes.
Uclahealth. “Considering a Massage Gun? Here’s What You Need to Know about Percussive Therapy.” UCLA Health, 2 Feb. 2022, www.uclahealth.org/news/article/considering-a-massage-gun-heres-what-you-need-to-know-about-percussive-therapy.
Wersland, Dr. Jason. “Unlocking the Power of Your Massage Gun: A Guide to Speeds and Setting.” BANG Percussive Therapy Massage Gun, 26 Jan. 2025, bangmassagegun.ca/blogs/news/unlocking-power-massage-gun-guide-speeds-settings?srsltid=AfmBOopHSKInk9yIgRYcHhlk92-GG5dWJGSXLiM9I6aVnzAtSiKLlEWi.
Book your massage appointment today!
BROWSE ALL POSTS
