How to use a massage gun on sore muscles

When it comes to improving your physical fitness, post-workout recovery is just as important as high-intensity exercise, which is why massage guns (also called percussive therapy) have become a popular trend among elite athletes, celebrity trainers, and at-home fitness enthusiasts.

If your region is currently under lockdown restrictions, or you’re feeling uncomfortable with the close contact nature of in-person massage therapy, a handheld massager can help you recreate the muscle-stimulating benefits of deep-tissue massage at home in a safe, socially distant manner.

[Photo Credit: Andrey Popov]

Handheld massage guns deliver repetitive bursts of pressure on the body to stimulate blood flow and relax tight and tense muscles. Whether you’re feeling sore after an intense workout or you’re super stiff from hunching over a desk all day, these high-tech tools can be used to alleviate a variety of common aches and pains. While do-it-yourself percussive therapy can’t ever replace the personalized and targeted bodywork you’ll receive from a professional massage practitioner, massage guns can be used in between appointments to complement an ongoing treatment plan.
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When it comes to finding the best percussion massager for you, there are a variety of devices on the market. The original Theragun was invented by chiropractor Dr. Jason Wersland, who developed the innovative pain-management tool following a motorcycle accident. Widely considered the gold standard of massage guns, the Theragun collection ranges from $249 for a portable mini version up to $799 for the top-of-the-line pro model. If you’re looking for affordable pain relief, the Gravity Pro and BANG massage gun are both accessible options that boast interchangeable attachments, whisper-quiet technology, and long battery life.

Massage guns are powerful, so there’s no need to use excessive force on sore spots. Start on the lowest setting and gently glide the device along the surface of your skin using light to moderate pressure, concentrating on areas that are particularly tense. If you need a little guidance, search for step-by-step massage tutorials online or check out the recommended programs on your device. The Therabody mobile app offers more than 80 easy-to-follow wellness routines that demonstrate how to work on sore muscles in different areas of the body.

In addition to helping with routine body aches and post-workout rehabilitation, percussive therapy can also be incorporated into your exercise routine to help warm-up or re-active fatigued muscles. Before jumping into a HIIT class, try using a massage gun for 30-seconds on your arms, glutes, and legs to stimulate each muscle group. During your workout, give your muscles a quick 15-second massage to increase your range of motion and enhance your performance.

More is not always better, even when it comes to recovery. Most practitioners recommend using massage guns for a maximum of two minutes per muscle group, and you should give yourself a 24-hour break in between sessions. Remember, it’s best to control the intensity of the treatment yourself – especially when targeting a painful knot – so use the massage gun on yourself rather than asking others for help. And if you’re unsure about whether percussive therapy is right for you, consult your doctor before incorporating a massage gun into your wellness routine, especially if you have an underlying health condition or any acute injuries such as muscle sprains or tendonitis.