Guides Massage Gun Training Equipment

How to Use Massage Gun: Don’t Hurt Yourself

Reviewed by: Oleksiy Torokhtiy (21 years of Oly Lifting experience)

Unlock your full potential by engaging with our experts and community! Have questions about your fitness journey or looking for expert advice on weightlifting techniques? Don’t hesitate — leave a comment below and Ihor Shymechko will provide a personalized answer and insights to help you reach your goals.

Torokhtiy is reader-supported. Some links are affiliate links, and we may earn a commission at no extra cost to you. See our disclosure page for details.

Are you curious about how to use massage gun to its fullest potential? As an expert in gym equipment and exercise with over 20 years of gym/athletics/fitness/any-type-of-exercising experience, I’m here to share my knowledge and help you get the most out of this fantastic tool. Trust me when I say that after a grueling workout, there’s nothing quite like experiencing the relief that a massage gun provides.

I’ll break down what using a massage gun entails and review some tips for getting the most out of it. Get comfortable and join me on this journey as we uncover how to use a massage gun like a pro and enhance your post-workout recovery.

Let’s start!

How to use massage gun is simple – turn it on, select your preferred attachment and speed, then gently press it against the muscles you want to target. Move it slowly across the area for premium relief.

how to use massage gun

Who Needs a Massage Gun?

A massage gun can be the ultimate tool to elevate your wellness game, regardless of your lifestyle. Whether you’re a fitness enthusiast, an office worker stuck in front of a computer all day long, or someone dealing with chronic pain and tension- a massage gun could potentially improve your quality of life.

Athletes typically experience muscle soreness after intense workouts; however, using a massage gun significantly speeds up their recovery time while reducing inflammation and promoting better flexibility. Office workers who suffer from stiffness and tension from sitting at their desks throughout the day would benefit from using this versatile tool that targets areas prone to discomforts like the neck, shoulders, and lower back.

People struggling with chronic pain often find relief by using a massage gun, as it helps break up tight muscle fibers while targeting specific trigger points. If considering incorporating it into chronic pain management plans – consulting medical professionals before use is recommended.

Aging causes muscles to become less flexible, eventually leading to discomforts such as reduced range of motion – older adults could also enjoy improved circulation alongside decreased muscle stiffness, leading them towards greater well-being with just one simple device: the Massage Gun!

When to Use a Massage Gun

Massage guns are a valuable tool to incorporate into pre and post-workout routines. Knowing when and how to use massage guns can solve many physical issues that you might encounter.

So, in which instance should you use it before and after a workout?

That’s simple – use a massage gun before a workout for a warm-up and muscle activation and after a workout to recover and reduce muscle soreness.

massage gun in use on leg

1. Before the Workout (Warm-Up)

A massage gun used before exercise increases blood flow, enhances flexibility, and primes muscles for physical movement. To optimize the massage gun warm-up results, focus on major muscle groups with lighter pressure and lower speed setting. Use gentle strokes that will stimulate muscles without causing discomfort.

2. After the Workout (Recovery)

Massage guns also work well after you have finished working out; they help reduce soreness, alleviate tension in tight areas of the body, and encourage faster recovery time while reducing inflammation or swelling following rigorous exercises that generate lactic acid buildup, which could lead to delayed onset muscle soreness [DOMS].

After your workout, allow 10-15 minutes for your heart rate to normalize before utilizing higher settings coupled with moderate pressure to target any worn-out parts of the body slowly using deliberate motions, stopping occasionally-overworking yourself may cause unnecessary pain disorders such as tendinitis, etc., focusing more where intense activity incurred during exercise happened.


The latest reviews of must-have home gym training equipment, apparel, and supplements that will enhance your performance and bring you new results.

How to Use a Massage Gun

The idea of how to use a percussion massager might seem a bit intimidating at first, but fear not!

Now that you know when to use the massage gun, I’ll also give you a few massage gun tips and techniques that could provide you with maximum benefit for your overall exercising quality and recovery speed, and help you answer the question “How to use a massage gun on yourself?”.

1. Sweeping Method 

This technique requires gently gliding through stiff fibrous structures by going over one edge till it reaches the other side resulting in relaxing connective tissues altogether.

2. Trigger Point Therapy

This one aims at identifying tight knots within muscles triggering action aimed at relieving unwanted tensions deep down inside our system, eventually reacting sluggishly due to the accumulation of metabolic waste materials build up accumulated-based on improper oxygen/ nutrient delivery via blood vessels caused by repetitive compounding stressors do occur daily basis affecting overall quality health when neglected.

3. Cross-Fiber Friction Method

This method works wonders breaking scar tissue adhesion points, improving joint mobility, ever-improving an individual’s range of motion, and preventing future injuries arising regarding skeleton & musculoskeletal diseases.

massage gun in use

4. Layered Approach

Last but not least, a layered approach addressing superficial layers gradually descending toward deeper ones targeting each layer individually works excellent for those tormented by muscle aches and soreness.

Follow these tips to achieve maximum results out of the massager. Applying gentle pressure where necessary and avoiding bony areas will restrict skimming topmost tissues while optimizing gained benefits while working your muscles.

Using a Massage Gun on Different Body Parts

Massage guns come in all shapes and sizes, but their benefits remain consistent. Utilizing a massage gun after physical activity can help with targeted relief, promoting recovery throughout the body. I’ll share a few massage gun techniques that will help you use the massager much more efficiently!

1. Back Area

Starting from the top – “How to use a massage gun on the back?”. The back is a common tightness area that can benefit from vibrations released through a massage gun treatment. It increases muscle relaxation while easing fatigue and tension, so don’t hesitate to apply it to your upper or lower back region. Be careful not to apply direct pressure on bony areas or near your spine.

2. Shoulders

Let’s move down to those shoulders! Poor posture, high-stress levels, or overworking during exercise can result in intense shoulder pain. A great way to alleviate this is by using a smaller attachment on your massage gun; doing so will target particular muscles without applying excessive force around the collarbones.

massage gun package

3. Arms

After an upper-body workout comes arm relaxation time! Biceps, triceps, or forearms ache – no worries; we’ve got you covered with these attachments designed explicitly for arms! Applying firm pressure enhances blood flow circulation, thus reducing inflammation which promotes faster recovery.

4. Legs

Because there are a lot of muscles involved, it is very important to know how to use a massage gun on the legs. All avid gym-goers know leg-related fatigue cannot be left out of post-exercise Independence Day! Running workouts like cycling routines that burn hamstrings and high intensities should never slow you down when utilizing larger attachments targeting broader muscle areas located as quads & calves!

5. Glutes

Then glutes: Do they feel sore? Is moving difficult because of stiffness? Perhaps try working out any adhesions present using our trusty Ekrin B37 Massage Gun equipped with any one of 4 specialized add-ons perfect for effective, focused therapy sessions!

6. Feet

And last but not least, are feet being neglected after reaching fitness targets? Applying ample attention while focusing gentle pressure points during usage– small and more precise customization allows us greater ability to access more refined reflexology footwork than ever before, potential measurable results confirming smoother gait; worthy tool/means to alleviate foot pain.

showing massage gun

Common Massage Gun Using Mistakes

Massage guns can be a beneficial tool when used correctly, but some mistakes are bound to happen. These blunders may hinder their effectiveness or even cause discomfort, defeating the purpose of using one in the first place! If you want to get the most out of your massage gun experience, here’s what not to do.

1. Skipping Your Warm-up

Using a massage gun on cold muscles can lead to discomfort and decreased efficiency. It is best practice that if you don’t use your massage gun immediately after exercising while your muscles are warm, then engage in light warm-up activities such as stretching or low-intensity movement. Doing this pump-ups blood flow and helps prepare your muscles for the vibration produced by a massage gun.

2. Applying Too Much Pressure 

One common mistake people make with these devices is assuming more pressure will lead to better results; however, excessive force can instead bring pain and trigger bruises. Allow the device’s vibrations to do their magic and maintain only gentle pressure along with relaxed grips.

3. Moving Too Quickly

Speeding up movements as you move around on various muscle regions reduces efficacy levels while delivering mild bruising to painful spots hence avoid it. Take it slow when using these gadgets – applying a strategic methodology to each part enhances positive feedback.

4. Ignoring Pain or Discomfort 

While enjoying all the benefits of massages they offer, watching out for symptoms should be done alongside them. Listen keenly when under therapy, noticing every little detail about reactions resulting from the application while stopping instantly if any sign appears, consulting medical assistance soliciting help from professionals readily available 24/7!

massage gun view

5. Focusing Solely on Painful Areas 

It would seem fitting to deal with problematic areas during massaging sessions because targeting small groups leads better to balancing body power across the entire set surrounding reflexes for optimal performance rates bringing balance transversely over compromised regions favored by many world-class athletes benefiting exceptionally performing daily exercises, including clients’ schedules improving results holistically.

6. Overusing the Massage Gun

Remember, massages mainly involve active energy contributed by your power levels. The excessive use of these devices results in fatigue, general muscle soreness, and effective injury, evident as direct indications built up gradually while overused, creating specific intrinsic issues harnessed carelessly ultimately too negative results depending on individual exertions during sessions keenly scheduled for two-three times weekly observing responses even after retirement age set goals within stipulated periods noticing target achievements arriving evaluated standards.

7. Neglecting Proper Maintenance

Regular cleaning and routine maintenance or servicing offer longevity for massage guns besides generating optimized performance levels from attachments rubbing targeted points freshly cleaned again with a damp cloth periodically, ensuring never assuming any wear-like damages align routines last longer without demandingly prompting premature failures.

massage gun for hand

Massage Gun We Recommend

Athletics, fitness, the gym and general exercising have been an integral part of most of my adult life. If massage guns hadn’t been invented, I’m sure that I’d spend a good chunk of that time recovering from injuries that could’ve been prevented.

So “Is a massage gun worth it?” That is a no-brainer – Yes! They are absolutely worth it, and if you are serious about anything fitness-related – you should buy one. It is going to increase the quality of your life by a ton.

The question that remains is this – “Which massage gun should I buy?”. And you are right to ask that question. There are hundreds out there on the market, and honestly, it is a hit-and-miss type of situation when you’re buying one. All of them make all kinds of promises and have some pretty ridiculous claims. And it can be hard, heck, even intimidating to know which massage gun works well. And, which one is worth your hard-earned money.

Well, I’ve used more than a dozen massage guns over the years, and while I can recommend a few, one towered above the others, and that is the only one I’ll recommend here.

Ekrin B37 – The Best Massage Gun Out There

ekrin massage gun

Massage guns come in all kinds of shapes, sizes, and colors. And if you are thinking that this one looks a bit funny, I can’t blame you. Because it does. And the name doesn’t help, either. The Ekrin B37 sounds a bit like a bomber plane model or something. Yikes! But is it any good? Well, I wouldn’t have mentioned it if it wasn’t, and here’s why!

  • Vibration Source: Brushless level 3 motor
  • Wireless: Yes
  • Battery Life: Up to 8 hours
  • Speed Options: 1400-3200 RPM
  • Attachments: 4 attachments: flat, round, fork and bullet
  • Additional Features: 15 degree angled handle for easier use, charging cable & adapter, carrying bag for the full product + attachments
  • Warranty:  Lifetime warranty + 30-day return policy

The MOST IMPORTANT thing to consider when buying a massage gun is – Make sure that it is wireless! If it is not wireless, don’t buy it.

I’m not saying that the corded massage guns are bad. They aren’t. And, to be honest, there are some corded ones that are more premium than the one I’m talking about here, the Ekrin B37. But the B37 is the best, and I mean THE BEST, massage gun that I’ve ever used, and that is wireless.

Now why is being wireless that important? Well, picture this.

You’re in the gym in the middle of a workout session. Once you’re done, you go to the other side of the gym, searching for a power socket just so you can plug in your wired massage gun. And then the cord might be too short, so you’re sitting in an uncomfortable position. And the power sockets could be occupied with people charging their phones, so you have to do some potentially awkward negotiating. The list goes on!

And just imagine yourself walking around with a massage gun with a 6-foot-long wire dangling around. It’s crazy! You probably can’t even imagine all the scenarios that I’ve been in where I wished for the gun to be cordless.

So – go cordless, period. You’ll thank me later! The next most important thing when talking about wireless massage guns is – battery life. And the battery life on many of the cordless massage guns that I’ve used in the past was decent. And that is an overstatement! I’m probably being nice here. You also get a power charging cable, and it charges to full relatively quickly!

ekrin massage gun instagram
photo by @bobbydazzler84

Ekrin B37 has 8 hours of battery life! So far, it has nailed the it-being-wireless and in the battery-life compartments.

But what else does it offer? Let me tell you! It has an extended and angled handle so that you have better reach and maneuverability while using it. It’s about the size of a hair dryer. It has a Level 3 brushless motor. In layman’s terms, this means that when you need the extra power – it will deliver. I have 5 speed options to choose from, ranging from 1400-3200 RPM. You’ll get 4 attachments with various purposes. And also, a commonly overlooked point is how quiet it is. It won’t be super quiet in a silent room. But it also won’t bother you while watching TV or listening to a podcast or something like that.

leg massaging

The 4 attachments that you get are flat, bullet, round(foam), and fork. The sturdy flat one you can use for pretty much anything. The bullet is great for any type of pinpoint treatment, such as hands, feet, or knots. The soft round one you can also use on any large muscle groups. And the fork attachment is designed for the spine and neck area.

Now with the ergonomic design of the massage gun, you can pretty much massage your own spine. No need to be super flexible to do that, so that’s also a plus.

I honestly use the foamy attachment on a low-speed setting the most. But I’ll leave that choice up to you once you figure out which one works best for your body.

 To sum it all up, this massage gun will be the answer to problems that other massage guns might bestow upon you. It is incredible; it is reliable. The attachments do not wear out easily. And it is long-lasting, meaning that not only is it affordable, but it is an outstanding long-term investment.

You won’t regret buying the Ekrin B37, and if you already have another one, there’s a very high chance that this one is going to be a flat-out upgrade. And even though it looks a bit weird the first time that you see it, it kinda grows on you, and it actually ends up pretty cool looking. My highest recommendation is for a massage gun!


  • Wireless
  • 8 hours of battery life
  • 4 different attachments to choose from are decent
  • The intelligent design makes it easy for self-use on most areas of your body regardless of your individual flexibility
  • You get a cool-looking medium-sized carrying bag with the product

Could be better:

  • The product bag may take up a significant amount of space if you’re going to the gym or traveling
  • The foamy attachment, even though it is sturdy, might wear out over time, requiring replacement


Is There a Proper Way to Use a Massage Gun?

There are numerous massage gun uses, and doing them right can make all the difference. To get started, be sure to do some light stretching or warm-up exercises beforehand to get those muscles ready for action. Next up, take some time to explore your device’s settings and attachments so that you know exactly what you’re working with. When you’re ready to go, choose the appropriate speed and extension based on your needs and desired level of pressure.

Keep in mind that when it comes to actually using the massage gun, slow and steady wins the race! Move gently over muscle groups while avoiding bony spots, joints, tendons, and ligaments. And if you start feeling any discomfort or pain along the way? Stop right away and seek out a pro opinion. By taking things slow and following these crucial tips along your massage journey – trust me when I say this could easily be one of life’s modern-day pleasures.

What Is Percussive Therapy?

When talking about massage guns or massagers, the term percussive tends to pop up a lot. While it may sound complicated, it really isn’t. Percussive massage refers to applying repeated and rapid pressure on the affected area. So while the massage gun vibrates, it does just that – constant and very fast pressure.

Should You Apply Pressure When Using a Massage Gun?

When it comes to using a massage gun, applying proper and gentle pressure is vital. The powerful vibrations are already doing the heavy lifting, so avoid pressing down too hard or causing any pain. Instead, focus on maintaining a loose grip and let the massage gun work its way into your muscles. Keep in mind that excessive pressure can result in injury or bruising, so always listen to your body and adjust accordingly for a safe and effective experience with your massage gun.

How Many Minutes Should I Use a Massage Gun?

Everyone asks, “How long should you use a massage gun?” – and it’s a good question! It’s a loaded question because your body is unique – so don’t expect the same answer as everyone else! Depending on which muscles need massaging and healing, we recommend anywhere from 30 seconds to two minutes per area of focus for optimal results. Don’t forget to pay close attention and adjust according to your own comfort level and muscle responsiveness – overuse can lead to discomfort or even fatigue. So be patient with yourself!


Massage guns can be tricky tools to navigate, but fear not! I am here to shed some light on the subject. To use your massage gun effectively, it is vital to get familiar with its features and attachments as well as understand the proper technique. Read the massage gun instructions thoroughly. Don’t just go in guns blazing! Start with gentle pressure and take time on each muscle group. Remember to listen closely to your body’s reaction.

Now for some common mistakes: don’t press too hard or stay in one spot for too long, as this may cause bruising or discomfort that defeats the purpose of using a massage gun. Also, avoid bones and joints at all costs! Nobody wants an injury from something meant for recovery.

But hey — learning is a journey we should take together! If you have any comments or tips about using massage guns that I haven’t covered yet (unlikely!), feel free to drop them below!

If you have experience with a massage gun or have questions or comments about one, I’d love to hear your thoughts and opinions. We are here to learn, and I’ve found myself learning so much from my readers – so any tips that you might have and I haven’t covered above – please let me know in the comment section below!

Happy massaging!

Also read:


  1. The Acute Effects of a Percussive Massage Treatment with a Hypervolt Device // NCBI:
  2. Try a Massage Gun for Relieving Aches and Pains // ClevelsndClinic:
  3. How to Use a Massage Gun Correctly, According to Experts // Shape:
  4. How To Use a Massage Gun for Muscle Recovery // NessWell:
  5. Do Massage Guns Work? // VeryWell:
  6. Do Massage Guns Work? The Science of Percussive Therapy // Homedics:
  7. Should You Skip the Massage Gun? // WellAndGood:
  8. Considering a massage gun? // UCLAHealth:
  9. 5 Things You Should Know About Massage Guns // MuscleAndFitness:

Why Trust Us?

With over 20 years in Olympic Weightlifting, our team does its best to provide the audience with ultimate support and meet the needs and requirements of advanced athletes and professional lifters, as well as people who strive to open new opportunities and develop their physical capabilities with us.

By trusting the recommendations of our certified experts in coaching, nutrition, dietology, and sports training programming, as well as scientific consultants, and physiotherapists, we provide you with thorough, well-considered, and scientifically proven content. All the information given in the articles concerning workout programming, separate exercises, and athletic performance, in general, is based on verified data. We ensure that you can rely on our professionals’ pieces of advice and recommendations that can be treated as personalized ones which will benefit you and fully meet your needs.

The product testing process is described in more detail here

Ihor Shymechko

Author: Ihor Shymechko
Pro Olympic Weightlifter, Coach

Experience: 26 years
Best Results: Snatch – 208 kg,
C&J – 240 kg

Ihor has been a professional weightlifter since 1996, boasting over two decades of competition experience. His notable achievements include clinching the European Championship in 2009 and securing a silver medal in the 105kg division at the Senior World Championships in 2011. Ihor represented his country in the 2008, 2012, and 2016 Summer Olympics. After retiring from competitive weightlifting, he transitioned to coaching, leveraging his vast experience to guide athletes who now compete on both national and international stages.

View author’s page

Oleksiy Torokhtiy

Reviewed by: Oleksiy Torokhtiy
Olympic Weightlifting Champion

Experience: 21 years
Best ResultsSnatch – 200 kg,
C&J – 240 kg

Oleksiy Torokhtiy is a professional athlete boasting 20 years of experience in Olympic weightlifting. With multiple European and World titles under his belt, he has showcased his prowess in two Olympic Games (Beijing 2008 and London 2012). Upon concluding his illustrious career, Oleksiy dedicated himself to coaching. By 2022, he had conducted over 200 weightlifting seminars worldwide. He is the visionary behind an international sportswear and accessories brand known for its motto, “Warm Body Cold Mind.” Additionally, he is an esteemed author and the creator of a series of training programs and eBooks.

View reviewer’s page

Still have questions after reading our article? Unlock your full potential by engaging with our experts and community! Don’t hesitate — leave a comment below and Ihor Shymechko will provide a personalized answer and insights to help you reach your goals.

Ask Expert

Your email address will not be published. Required fields are marked *

Similar Posts