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If you’re new to using massage guns, there are a few things to keep in mind so you can get the most out of them. We spoke with sports chiropractor and Hyperice ambassador Julia Morgan to get advice on massage gun best practices.
Choosing the right massage gun: There are different types of massage guns on the market, so it’s helpful to know if you want something heavy-duty because you’re very active or if you don’t need a massage gun with all the features because you’ll only be using it occasionally. Setting a budget for yourself is also important, because some massage guns can cost upwards of $100.
Find out what specifications to look at: When choosing a massage gun, there are a few features you want to look at: capacity and stall force. “Stopping power simply means how much pressure the massage gun motor can take before the motor stalls with us,” Morgan explains. Capacity refers to how deep an area can reach. You will typically see the amplitude in the range of 8mm, 12mm, or 16mm as the deepest. Heavy duty massage guns usually have the highest capacity compared to smaller massage guns.
Learn about attachments: Most massage guns come with a few different attachments that you can swap out depending on the area you are targeting. For example, common attachments may include a standard ball suitable for large and small muscle groups, a custom bullet for targeting leg and back muscles, a custom forked head for targeting the spine, shoulders, and neck, and a flat head that provides gentle massage on larger muscles.
How often to use: Massage guns are safe to use regularly as long as there are no health concerns that need to be addressed first. “Those with thin skin, those with musculoskeletal or vascular conditions, or pregnant women should consult a physician before use,” says Morgan.
Although massage guns are safe to use daily to soothe sore muscles or as part of a warm-up, it is important to make sure you are not suffering from chronic pain. “If you use it every day to treat pain that doesn’t go away or improve after two or three days, it may require another intervention,” Morgan warns.
Start slow: It may be tempting to put your massage gun on the highest setting, but the key is to start slow. “Gently move the massage gun over the area, without holding it for too long in one position,” Morgan says. Use the massage gun in different directions and work on that area for about a few minutes, then take a break as needed.