Massage Gun Guide: PT & Trainer Tips

Whether you’re new to massage gun use or just want to make sure you’re 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’s what they shared.

Every massage gun (aka percussion massager) is slightly different, making it important to read the owner’s manual before turning on your device. Once you’ve chosen the right head—more on that in a moment—you can fire up your massager.

“Starting at a gentler speed or intensity would be recommended,” says Ryan KrzyzanowiczDAT, program director of athletic training at University at Buffalo. “You don’t want to turn it up as high as the intensity allows, as this could cause pain and bruising.” He suggests using a setting that’s “high enough to create relief, but not so high as to cause pain.”

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

Finally make sure to move your massager around or turn it off after a few minutes. “Limit the duration of use in one location,” Kirsch says. “The massage gun should not be used for more than one to two minutes in one area.”

For most people, Burkitt says the standard ball attachment is a good choice. “It’s versatile enough for larger muscle groups, like quads, hamstrings, and back muscles,” she says.

But if you’re 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. “The flat head is perfect for dense muscle areas like your glutes or for a less intense sensation when you’re super sore,” she continues.

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. “Remember that harder doesn’t mean better,” she adds.

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. “Use gentle to moderate pressure to increase circulation without fatiguing the muscles,” she says. “Pay special attention to your hip flexors and IT bands, which tend to get super tight with running.” (These areas do best with the flat attachment to distribute the pressure more evenly, she says.)

After your run, Burkitt recommends that you work from bottom to top, spending 60 to 90 seconds on each area. “Don’t rush the process,” she says. “I tell my running clients to combine this with proper hydration and elevation, if possible.”

If you’re struggling with your Achilles or plantar fascia, Burkitt says the precision attachments on your massage gun “can be game-changers when used carefully at lower speeds.”

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. “Use gentle to moderate pressure to increase circulation without fatiguing the muscles,” she says. “Pay special attention to your hip flexors and IT bands, which tend to get super tight with running.” (These areas do best with the flat attachment to distribute the pressure more evenly, she says.)

After your run, Burkitt recommends that you work from bottom to top, spending 60 to 90 seconds on each area. “Don’t rush the process,” she says. “I tell my running clients to combine this with proper hydration and elevation, if possible.”

If you’re struggling with your Achilles or plantar fascia, Burkitt says the precision attachments on your massage gun “can be game-changers when used carefully at lower speeds.”

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 guidebut here are a few of our favorites.

Best Travel

Therabody Theragun Mini (3rd Gen)

Best Overall

Best Premium

Therabody Theragun Prime Plus

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

Charles Thorp is the Fitness and Commerce Editor at Men’s 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.

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’s not writing about training programs or gear, he can be seen at the gym or in the wild, putting them to the test.