{"id":229035,"date":"2025-10-21T09:41:14","date_gmt":"2025-10-21T09:41:14","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/229035\/"},"modified":"2025-10-21T09:41:14","modified_gmt":"2025-10-21T09:41:14","slug":"how-to-use-a-massage-gun-according-to-pts-and-trainers","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/229035\/","title":{"rendered":"How to Use a Massage Gun, According to PTs and Trainers"},"content":{"rendered":"

THE NEXT TIME you get ready to flip on your massage gun<\/a>, it\u2019s fair to ask yourself if you actually know how to use it. Sure, most people have a general sense of how these muscle-kneading machines work, but few actually take the time to slow down and read the instructions before diving in. <\/p>\n

When used correctly, massage guns can be an instrumental tool for mobility and recovery, says Alyssa Burkitt, PT, DPT<\/a>, of Bespoke Physical Therapy<\/a>. \u201cBefore workouts, they’re amazing for increasing blood flow to muscles without tiring them out, which prepares them for activity way better than static stretching alone,\u201d she says. \u201cFor recovery, these tools can significantly reduce muscle soreness by breaking up those tight knots and flushing out the metabolic waste that builds up during intense exercise.\u201d <\/p>\n

But it\u2019s important to be smart about your massage gun use. \u201cA massage gun should be used cautiously,\u201d says Nancy R. Kirsch<\/a>, PT, DPT, PhD, chair of Rehabilitation and Movement Sciences at Rutgers University. Otherwise you run the risk of injuring yourself, which is the opposite of what we\u2019re trying to achieve here. <\/p>\n

Whether you\u2019re new to massage gun use or just want to make sure you\u2019re not unintentionally screwing this up, we tapped two physical therapists and an athletic trainer for their advice on using these devices properly. From the basics to details tailored to your go-to workout, here\u2019s what they shared. <\/p>\n

How to Use A Massage Gun<\/p>\n

Every massage gun (aka percussion massager) is slightly different, making it important to read the owner\u2019s manual before turning on your device. Once you\u2019ve chosen the right head\u2014more on that in a moment\u2014you can fire up your massager. <\/p>\n

\u201cStarting at a gentler speed or intensity would be recommended,\u201d says Ryan Krzyzanowicz<\/a>, DAT, program director of athletic training at University at Buffalo. \u201cYou don\u2019t want to turn it up as high as the intensity allows, as this could cause pain and bruising.\u201d He suggests using a setting that\u2019s \u201chigh enough to create relief, but not so high as to cause pain.\u201d<\/p>\n

It\u2019s important to only use your massager over areas with soft tissue, like muscles, Krzyzanowicz says. \u201cUsing them over or directly on a bone can cause bruising and pain, and can even cause more inflammation in the area,\u201d he explains. You should also avoid massaging your neck\u2014specifically over your carotid arteries, which are two major blood vessels that carry blood from the heart to the head and neck. Several<\/a> case reports<\/a> have linked massage gun use in this area to vertebral artery dissection, which is a risk factor for stroke. <\/p>\n

Finally make sure to move your massager around or turn it off after a few minutes. \u201cLimit the duration of use in one location,\u201d Kirsch says. \u201cThe massage gun should not be used for more than one to two minutes in one area.\u201d <\/p>\n

How to Choose a Massage Gun Head<\/p>\n

For most people, Burkitt says the standard ball attachment is a good choice. \u201cIt\u2019s versatile enough for larger muscle groups, like quads, hamstrings, and back muscles,\u201d she says. <\/p>\n

But if you\u2019re targeting specific trigger points or want to work out smaller areas, like around your shoulder blade, she suggests using the bullet or thumb-shaped attachment. \u201cThe flat head is perfect for dense muscle areas like your glutes or for a less intense sensation when you’re super sore,\u201d she continues. <\/p>\n

If you want to work out sensitive areas, like your calves or near joints, Burkitt suggests using the cushioned or foam attachment to lower the risk of hurting yourself. \u201cRemember that harder doesn’t mean better,\u201d she adds. <\/p>\n

How to Use a Massage Gun for Running<\/p>\n

To maximize your massage gun use for running, Burkitt suggests spending 30 to 45 minutes on each calf, hamstring, quad, and glute before heading out. \u201cUse gentle to moderate pressure to increase circulation without fatiguing the muscles,\u201d she says. \u201cPay special attention to your hip flexors and IT bands, which tend to get super tight with running.\u201d (These areas do best with the flat attachment to distribute the pressure more evenly, she says.) <\/p>\n

After your run, Burkitt recommends that you work from bottom to top, spending 60 to 90 seconds on each area. \u201cDon\u2019t rush the process,\u201d she says. \u201cI tell my running clients to combine this with proper hydration and elevation, if possible.\u201d <\/p>\n

If you\u2019re struggling with your Achilles or plantar fascia, Burkitt says the precision attachments on your massage gun \u201ccan be game-changers when used carefully at lower speeds.\u201d <\/p>\n

How to Use a Massage Gun for Weightlifting<\/p>\n

To maximize your massage gun use for running, Burkitt suggests spending 30 to 45 minutes on each calf, hamstring, quad, and glute before heading out. \u201cUse gentle to moderate pressure to increase circulation without fatiguing the muscles,\u201d she says. \u201cPay special attention to your hip flexors and IT bands, which tend to get super tight with running.\u201d (These areas do best with the flat attachment to distribute the pressure more evenly, she says.) <\/p>\n

After your run, Burkitt recommends that you work from bottom to top, spending 60 to 90 seconds on each area. \u201cDon\u2019t rush the process,\u201d she says. \u201cI tell my running clients to combine this with proper hydration and elevation, if possible.\u201d <\/p>\n

If you\u2019re struggling with your Achilles or plantar fascia, Burkitt says the precision attachments on your massage gun \u201ccan be game-changers when used carefully at lower speeds.\u201d <\/p>\n

Find the Right Massage Gun <\/p>\n

The right device is one that fits your lifestyle, needs, and space. For a full list of our favorite designs, check out our best massage guns guide<\/a>, but here are a few of our favorites.<\/p>\n

Best Travel<\/p>\n

\"Theragun<\/a>Therabody Theragun Mini (3rd Gen)<\/p>\n

Best Overall<\/p>\n

\"Hypervolt<\/a><\/p>\n

Best Premium<\/p>\n

\"Theragun<\/a>Therabody Theragun Prime PlusMeet the ExpertsMore of Our Favorite Recovery Gear<\/p>\n

Best Massage Guns<\/a> | Best Budget Massage Guns<\/a> | Best Cold Plunges<\/a> | Best Home Gym Equipment<\/a> | Best Fitness Trackers<\/a> | Best Compression Boots<\/a> | Best Infrared Sauna Blankets<\/a><\/p>\n

Shop the Men’s Health Training Guides\"Chevron\"Chevron\"Muscle<\/a>Men’s Health Muscle After 40 At Home\"28-Day<\/a>Men’s Health 28-Day Belly Fat Burner Workout\"Weight<\/a>Men’s Health Weight Loss After 40\"No<\/a>Men’s Health No Gym Required: Kettlebells\"6-Week<\/a>Men’s Health 6-Week Lean Muscle Level-up\"90-Day<\/a>Men’s Health 90-Day Transformation Challenge: Abs\"Unstoppable<\/a>Men’s Health Unstoppable After 40\"The<\/a>Men’s Health The Lose Your Gut Guide\"Headshot<\/p>\n

Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men\u2019s Health, Women\u2019s Health, Self, Glamour, and more. She has a master\u2019s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.<\/p>\n

\"Headshot<\/p>\n

Charles Thorp is the Fitness and Commerce Editor at Men\u2019s Health, where he shares the best product recommendations in gym equipment, recovery tools, supplements, and more. Following an early life in athletics, Charles became a NASM-certified trainer and began writing programs alongside the most respected coaches in the world. \u00a0<\/p>\n

Since entering the world of fitness content, Charles has had the opportunity to learn from and train alongside high performance individuals from the NFL, UFC, NBA, Formula 1, CrossFit, US Olympics, and Navy SEALs. When he\u2019s not writing about training programs or gear, he can be seen at the gym or in the wild, putting them to the test.<\/p>\n","protected":false},"excerpt":{"rendered":"THE NEXT TIME you get ready to flip on your massage gun, it\u2019s fair to ask yourself if…\n","protected":false},"author":2,"featured_media":229036,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[109286,109291,109292,49,48,407,84,109287,109288,109289,109290],"class_list":{"0":"post-229035","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-best-massage-guns","9":"tag-best-recovery","10":"tag-best-recovery-devices","11":"tag-ca","12":"tag-canada","13":"tag-fitness","14":"tag-health","15":"tag-how-to-use-a-massage-gun","16":"tag-massage-gun","17":"tag-massage-gun-for-running","18":"tag-massage-gun-for-weightlifting"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/229035","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/comments?post=229035"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/229035\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media\/229036"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media?parent=229035"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/categories?post=229035"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/tags?post=229035"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}