The Dos and Don’ts of Massage Gun Therapy

Massage gun therapy has the potential to transform your recovery process completely, accelerating muscle healing for enhanced performance and reduced post-workout soreness. However, just like with any health product, there’s a right way and a wrong way to use a massage gun. If you’re new to percussive therapy and need some guidance on how to practice it safely, look no further. Here are the essential dos and don’ts of massage therapy to help you maximize the benefits of your massage gun.

The Don’ts of Massage Gun Therapy

• Don’t target bony areas or injury sites.

When using a massage gun, there are certain parts of the body you should avoid, including bony areas like the hands, collarbones, ankles, and tops of the feet; and sensitive areas, such as the nerves, ribs, vital organs, and open wounds. While they can be used for smaller muscle groups, massage guns are best for relieving tension in major muscle groups like the deltoids, hamstrings, and glutes, so you want to avoid less fleshy areas that don’t have as much muscle surrounding them. Targeting bony areas can cause pain and discomfort and potentially exacerbate existing injuries (Hansen, 2022; Schneider, 2022; Zarifa USA, 2023).

• Don’t overdo it.

Experts advise not to use a massage gun for more than 10 to 15 minutes and to avoid concentrating on a specific area for more than one to two minutes per session. Using your massage gun for too long can be counterproductive, resulting in soreness, increased tightness, and bruising. Excessive force by applying too much pressure or a high frequency can also negatively impact your muscles. If you experience any discomfort or pain during a session, stop and reassess if you’re using your massage gun in a healthy way (Hansen, 2022; Monkee Mount, 2022; Schneider, 2022). 

• Don’t neglect other recovery methods.

While massage gun therapy is an essential part of many people’s recovery routines, it shouldn’t be the only thing you do to cool down and restore your muscles. Sleep quality, stress, and nutrition also play a pivotal role in recovery, and no one recovery method should be prioritized over others. Massage guns can aid in establishing healthy sleep cycles and reducing stress, but additional factors will impact stress levels and sleep quality that massage gun therapy can’t address. Therefore, retaining a holistic view of health and recovery is important while engaging in percussive therapy (Hansen, 2022). 

The Dos of Massage Gun Therapy

• Start with Low Settings

When you first begin using a massage gun, it’s essential to start with the lowest speed and pressure settings. This allows your muscles to gradually adapt to the percussive force, preventing any potential muscle discomfort. By starting slow, you can better understand your tolerance levels and make sure the therapy feels therapeutic rather than painful. Gradually increase the intensity as your body becomes accustomed to the sensation. This approach ensures a safe and comfortable experience, maximizing the benefits of the therapy without causing any harm.

• Target Specific Muscle Groups

For effective results, focus on specific muscle groups that need attention instead of using the massage gun randomly. Spend about 1-2 minutes on each muscle group, moving the device slowly and evenly across the area. Concentrate on sore spots and knots, but avoid staying on any single point for too long to prevent muscle discomfort. By systematically targeting specific areas, you can effectively alleviate muscle tension, enhance blood flow, and promote faster recovery. This focused approach ensures that each muscle group receives adequate attention, optimizing the overall benefits of the therapy.

• Listen to your body.

No one knows your body better than you do, so it’s up to you to monitor the effect massage gun therapy has on your body. If you notice any pain, soreness, or discomfort resulting from your massage gun usage, this is a sign that you may be doing something wrong or that this particular device might not work for you. If you begin to experience unusual or concerning side effects from massage gun therapy, put a pause on it and consult your doctor for help. Massage guns are not a one-size-fits-all product, so remember to pay close attention to how your body responds to different massage guns to develop a routine that meets your needs (Monkee Mount, 2022). 


The benefits of massage gun therapy are endless as long as you’re informed about how to use your device safely. As percussive therapy becomes increasingly widespread, more people are turning to massage guns to supplement their daily fitness routines. If you’re ready to elevate your mental and physical wellness, now’s the time. Try out one of Trail Sharks massage guns today and see how percussive therapy can support your active lifestyle.