If you’re new to massage guns, there are a few things to keep in mind so you can get the most out of them. We spoke to Dr. Julia Morgan, sports chiropractor and Hyperice ambassador, for advice on best massage gun practices.
Choose the right massage gun: There are different types of massage guns on the market, so it helps to know if you need a heavy-duty massage gun because you’re very active, or if you don’t need a massage gun with all the bells and whistles because you only use it occasionally when exercising. It’s also important to set a budget for yourself, as some massage guns can cost up to $100.
Know which specs to look for: When choosing a massage gun, you need to consider several features: amplitude and stall force. “Stall force simply refers to how much pressure the massage gun motor can withstand before it ‘stalls,'” Morgan explains. Amplitude refers to how deep it can go into the area. You’ll typically see the deepest amplitudes in the 8mm, 12mm, or 16mm range. Typically, heavy-duty massage guns have the highest amplitude.
Learn about attachments: Most massage guns will come with a few different accessories that you can switch between depending on the area you’re targeting. For example, common attachments may include standard balls for large and small muscle groups, bullets designed to target leg and back muscles, prongs designed to target the spine, shoulders, and neck, and flat heads for larger muscles. Provides a gentler massage.
usage frequency: Massage guns are safe to use regularly as long as there are no medical issues that need to be addressed first. “People with thin skin, underlying musculoskeletal or vascular conditions, or those who are pregnant should consult a doctor before use,” Morgan says. While it’s safe to use a massage gun daily to soothe sore muscles or as part of a warm-up, it’s important to The key is to make sure you are not experiencing chronic pain. “If you use it daily to treat pain and the pain doesn’t go away or get better after 2-3 days, you may need another intervention,” Morgan warns.
Start slow: It may be tempting to crank up your massage gun to the highest setting, but the key is to start slowly. “Gently slide the massage gun over the area, and don’t stay in one spot for too long,” says Morgan. Massage the area using the massage gun in different directions for about a few minutes, taking breaks as needed.
