Massage Guns 101: How to Actually Use Them

Massage guns are everywhere.. but most people either underuse them or use them wrong. Here's the short version.

What They Do

Percussive pulses into the muscle that:

• Boost blood flow and speed up recovery

• Ease tension and stiffness post-training

• Break up trigger points

• Improve mobility when used pre-training

• Cut down DOMS between sessions

The Do’s

• Keep it moving - never hold static on one spot

• Go light - let the gun do the work, don't lean into it

• Target big muscle groups - quads, hamstrings, glutes, calves, lats

• Use it as a warm-up tool - 30-60 seconds before training

The Don’ts

• Never on joints, bones, or the spine - muscle tissue only

• Never on the front of the neck - too much sensitive anatomy

• Never on bruised or acutely injured tissue - let it heal first

• Don't overdo it - 1-2 minutes per muscle group is plenty

• Skip it if you're on blood thinners - check with a professional first

The Bottom Line

Used well, it's a quick, easy addition to your recovery routine. Keep it moving, keep the pressure sensible, stick to muscle and it'll do its job!