How to Use a Massage Gun Safely: A Simple Guide
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A massage gun gives quick, targeted percussion to tight muscles. Used well, it's a handy part of warming up or winding down after exercise. Used badly, it can bruise or irritate. This guide pulls together advice from physiotherapists so you can use one safely.
When to use it
Before exercise, a short session can help wake up the muscles you're about to use. After exercise, many people use one to ease tightness. Physiotherapists say it can help reduce muscle tension and improve mobility, but it won't replace a professional if you have ongoing pain.
How long to use it
- Keep it moving: no more than 10 to 20 seconds on one spot.
- About one minute for smaller muscles such as the biceps or triceps, and up to two minutes for large ones such as the thighs.
- No more than two to three minutes on any one muscle group.
Speed, pressure and heads
Start on the lowest speed and let the gun do the work: pressing hard can do more harm than good. Glide it slowly along the muscle rather than holding it still. Use a large, rounded head for big muscle groups, and a smaller head for small or sensitive areas.
Areas to avoid
- Bones and bony areas, such as the spine, kneecaps, chest and ribs
- The front and sides of the neck
- The groin
- Bruises, cuts, grazes or broken skin
- A fresh injury, such as a torn muscle or a sprain, until it has healed
Check first if...
If you have a medical condition, are pregnant, take blood-thinning medicine or have an injury that isn't getting better, ask your GP or a physiotherapist before you use a massage gun.
Looking after it
Wipe the heads after use, charge it as the instructions say, and stop using it if it's damaged.
Our massage gun
Our Electric Massage Gun is a low-noise model for tight muscles after exercise and in everyday use. Check the product page for what's in the box, and follow the safety tips above.
Quick answers
Can I use a massage gun every day?
Many people do. One physiotherapist's guide suggests no more than two or three short sessions a day.
Can I use it on my neck?
Only on the muscles at the back of the neck and across the tops of the shoulders, never on the front or sides of the neck.
Should it hurt?
No. Firm pressure is normal, but stop if it's painful.