You have bought a massage gun and now want to use it for the first time but do not know how? Or have you once seen a massage gun and wondered how such a device is actually used? Then you have come to the right place. In this article, I will explain step by step the correct use of a massage gun.
In a Nutshell: How to use a Massage Gun
Massage a muscle for about 30 to 60 seconds. During this time, move the massage gun over the skin without applying much pressure. However, you should not hold the gun at one point for a long time. Instead, move it back and forth (e.g., in circular movements). Only on a tension or trigger point, you can stop for a few seconds.
If you are using a massage gun for the first time, you should start with a lower power level. Once your muscles get used to the massage, you can increase the intensity.
It is better to do several short massages throughout the day instead of one long massage. If a muscle is worked too long and intensely, it can cause damage to the muscle. As a result, the massage would have a counterproductive effect on the muscle’s ability to regenerate.
Detailed Guide
You have now briefly learned how to properly use a massage gun. I would now like to explain this in more detail. So I show you here step by step the correct application, from the selection of the right attachment to the correct sitting/lying position to various application examples. I will also show you when a massage gun should not be used.
Choosing the right Attachment
The first step is to put the appropriate attachment on the massage gun. Most devices come with five to seven different attachments. These vary greatly in shape and size. The purpose of use also varies greatly from attachment to attachment. Therefore, you will find an overview of the most common attachments and their areas of application here:
Ball Attachment
- The ball attachment is a universal attachment.
- It can therefore be used for various purposes.
- The attachment is available in different sizes.
- It is mainly used for medium to large muscles.
Flat Head Attachment
- The flat head attachment is also a universal attachment.
- It can also be used for larger muscle groups.
- It is particularly suitable for the chest and leg muscles.
Bullet Attachment
- The bullet attachment has a very small contact surface.
- This means that a lot of force is concentrated on a small point.
- The attachment is used for the massage of small muscles as well as for trigger point massage.
Fork Attachment
- The fork attachment has a gap in the middle.
- This allows bones, ligaments, and tendons to be left out.
- Therefore, this attachment is used along the spine and calves.
Cushion Attachment
- The air cushion attachment is designed to absorb shocks.
- It also has a fairly large contact surface.
- This dampens the force of the massage gun.
- Therefore, the attachment is used in sensitive areas.
Half-moon Attachment
- The half-moon attachment is elongated and slightly curved.
- It has quite a large contact surface.
- That is why it is used on the thighs, among other places.
In addition to the differences in shape, different materials are also used. Most attachments are made of plastic or silicone. However, these are not suitable for applying oil or similar. So if you want to use massage oil or sports gel during the massage, you should use the appropriate attachment made of metal.
Read more about it here: Massage Gun Attachment Guide
Take a suitable Position
Massage with a massage gun is best done while sitting, as here, all muscles can be reached quite easily. In any case, ensure that the massaged muscle is relaxed. If you have a second person massage you, the prone position is preferable. This is especially true if you want to massage your back or the underside of your legs.
Proper Use of the Massage Gun
Massage a muscle for about 30 to 60 seconds. During this time, move the massage gun over the skin without exerting much pressure. However, you should not hold the gun at one point for a long time. Instead, move it back and forth (e.g., in circular movements).
Only on a tension or trigger point, you can stop for a few seconds. This effectively loosens the tension.
If you are using a massage gun for the first time, you should start with a lower power level. Once your muscles get used to the massage, you can increase the intensity. The muscle will be overworked if you use too high an intensity level. This can lead to muscle soreness and even worse recovery.
It is better to do several short massages throughout the day instead of just one long massage. If a muscle is worked too long and intensively, this can also cause damage to the muscle. As a result, the massage would have a counterproductive effect on the muscle’s ability to regenerate.
Furthermore, make sure that you really only massage muscles. Bones, tendons, and ligaments should be left out in order to avoid injuries. Do not use the massage gun on the head, neck, or abdomen. Also, all other areas where organs are located should be omitted from the massage.
Example of Use 1: Massage of a Tennis Elbow
Massage of a tennis elbow can be very effective. It relieves tension and stimulates the regeneration of the arm. The treatment here looks like this:
- Use an air cushion attachment for delicate tissue.
- Turn the massage gun on at a low to medium setting.
- Sit down and rest the affected arm on your lap.
- Move the massage gun slowly and without pressure from the center of the top of the forearm toward the elbow. Repeat this movement again and again for 1-2 minutes.
- Next, move the massage gun in circular motions over the affected forearm muscles (upper side) and elbow. Repeat this movement for 1-2 minutes as well. Be sure to use a gentle, slow motion.
- If you feel a trigger point, you can also leave the massage gun on the spot for a few seconds or massage the area with small circular movements.
- Continue to work on the underside of the forearm. Again, you can use circular and stroking movements.
- Next, massage the biceps. Work both the inside and the outside of the arm.
- Massage the triceps for 1-2 minutes. Put your hand on the back of your head. Move the massage gun in stroking or circular movements from the triceps toward the shoulder.
- Have a second person massage your neck and shoulder muscles with the gun for a few minutes.
Read more about it here: Can I treat Tennis Elbow with a Massage Gun?
Example of Use 2: Massage of a Trigger Point
Trigger points are hardenings in the skeletal muscles. These can be treated in various ways. One popular approach is trigger point massage. In this, the trigger point is loosened by applying pressure to the muscle.
Using a massage gun, you can perform trigger point massage as follows:
- Choose an attachment with a small contact surface (e.g., a bullet or cone attachment).
- Set a medium to a high level on the massage gun (as comfortable for you).
Apply the massage gun to the trigger point with some pressure. - Hold the gun in this position for about 30 to 60 seconds.
- If necessary, perform the massage two to three times a day until the pain is reduced.
Read more about it here: How can I loosen Trigger Points with a Massage Gun?
Example of Use 3: Reduce Muscle Soreness
A typical application of the massage gun is the reduction of muscle soreness. However, you must keep in mind that the muscle should not be massaged when the soreness is acute. Instead, you can prevent muscle soreness by using the massage gun directly after sports on the stressed muscles. For this purpose, each muscle should be massaged for about 60 to 90 seconds at a moderate level.
Read more about it here: Do Massage Guns work for sore Muscles?
Massage Frequency
As already written, a massage gun should not be used for a long time at a stretch. Several short applications per day are better. However, there should also be a certain amount of time between the days when a massage takes place. Here it is usually recommended to let 48 to 72 hours pass between massages of the same muscle. This will give the muscles enough time to regenerate.
Read more about it here: How often should you use a Massage Gun?
Consider Contraindications
In addition to the explanations and instructions mentioned so far, you also need to pay attention to the contraindications to the use of a massage gun. These are circumstances in which the massager may not be used.
I have listed the most important ones below. If one of these circumstances applies to you, you must always consult a doctor before using the massage gun.
- Illness (fever, cold, etc.)
- Inflammation
- Injuries
- Skin rashes/diseases
- Varicose veins
- Placental diseases
- Diabetes
- Autoimmune diseases
- Cancer
- Osteoporosis
- Acute diseases and herniated discs
- Arterial occlusive diseases
- Open wounds or fractures
In addition, according to many manufacturers, a massage gun should not be used during pregnancy. However, in some cases this is possible after all.
Read more about it here: Can you use a Massage Gun while pregnant?
Under no circumstances, however, should a pulled muscle be worked on with a massage gun. A massage here could lead to muscle calcification as well as bleeding in the muscle.
Read more about it here: Does a Massage Gun help on Muscle Strain?
Conclusion – How to use a Massage Gun
Basically, the correct use of a massage gun is not complicated at all. However, there are some things to consider in order to benefit as much as possible from the massage on the one hand and not harm your own body on the other. What you have to pay attention to and everything else I have explained in the article. I hope that I could help you with it!
