Massage guns have gone from pro-athlete gadget to something most people who train have at home. Used properly, a few minutes with one can help muscles feel looser after a workout. Here is how to use one well, and what to avoid.
How to use a massage gun
- Start on the lowest speed. Turn it on before it touches your skin and let it glide. You do not need to push hard.
- Keep it moving. Spend about 30 to 60 seconds per muscle group, moving slowly along the muscle.
- Pick the right head. The ball head suits large muscles like quads and glutes; the flat head is good all-rounder; the bullet head is for small areas, used gently.
- Use it after training or on rest days. Many people also use it lightly as part of a warm-up.
Where not to use it
Avoid bones, joints, the front and sides of the neck, the spine itself, and any area that is bruised, swollen or injured. If you are pregnant, have a medical condition, a pacemaker or circulation problems, ask your doctor first. A massage gun is for comfort and recovery, not a treatment for injuries.
Which one should I get?
- Massage Gun (8 speeds, 4 heads): a great first massage gun at a low price.
- Massage Gun Pro (30 speeds, 6 heads): more control and more heads, with a travel case.
- Long-Handle Massage Gun: reach your own back and shoulders without help.
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