Massage Guns - Beautiful Relief for Some Pain Types, But Be Careful!

Mojo Chat is the virtual physical therapy platform brought to you by Mojo Health

Good news on the consumer front... Now you can buy a high quality massage gun, similar to the level of equipment we use in our clinics, for around $160 on Amazon or other online retailers. We recommend the TheraGun brand for power, effectiveness and reliability. Most of the quality massage guns available today are eligible for HSA/FSA expenses too! Use this article to guide your purchase and learn the basics from our physical therapy doctors.

Tired of lingering muscle soreness slowing you down? A massage gun (formally called a percussion massager) can speed recovery and ease tightness — when used right. Misuse, however, risks bruising or worsening injuries.

In our physical therapy clinics we use massage guns every day to treat muscular injuries, spasms and trigger points. But we also see a consistent stream of patients who have made their injuries worse by incorrect use of massage guns. When that happens things can get really strange! One patient who used a massage gun too close to the base of the skull reported that it felt like his head was no longer attached. In order to help our patients use a massage gun properly, we present this concise, physical-therapy-informed guide on how to use one effectively, which areas to target, proper duration/intensity, and critical mistakes to avoid.

What Is a Massage Gun and How Does It Work?

Massage guns deliver rapid pulses into muscle tissue, boosting blood flow, reducing tightness, flushing waste, and easing delayed-onset muscle soreness (DOMS). They excel as a recovery tool but aren’t a fix for acute injuries.

Best Body Parts and When to Use It

Focus on large, squishy muscles - not joints, bones or tendons:

• Quads, hamstrings, calves, glutes — Great for post-run or leg-day recovery.
• Upper/mid-back, shoulders, biceps, forearms — Ideal for desk posture or lifting tightness.

Best uses: Post-workout recovery, general muscle tightness, trigger points, and short-term flexibility gains (after the acute 48–72 hour injury phase).

Proper Technique: Duration, Intensity & Tips

Let the gun do the work — minimal added pressure.

1. Use the lowest speed/intensity as this frequency of vibration is best to induce muscle relaxation.
2. Hold perpendicular to the skin.
3. Keep it moving slowly (long strokes or circles).
4. Stay on painful areas until it hurts less, but avoid staying in one spot for more than 20 seconds.
5. Compare one side to the other, using the massage gun diagnostically to find the problem areas.
6. Breathe and relax. Hydrate before/after.

Timing guidelines:

• Per area: 20 seconds on a painful spot, 30–90 seconds generally, and up to 2 minutes max for large muscles.
• Total session: 2–15 minutes, depending on how many areas you are treating.
• Intensity: “Comfortably uncomfortable” (4–6/10). Stop if the pain is too intense.
• Frequency: Daily OK for recovery; listen to your body. Initial worsening of pain or symptoms immediately following use can be expected and should not last more than 4-6 hours.

Timing tip: Best post-activity for recovery; do not use pre-activity for warm-up as it decreases muscle activity.

Choosing the Right Attachment

• Large softer round/ball or flat — Broad muscles and relaxation. This is the one we use the most and recommend.
• Bullet/pointed — Only used on very specific trigger points (limit to 10–15 seconds). Only for advanced users and elite athletes under supervision.
• Fork/spinal — Paraspinals back muscles only (with caution, really folks). One for advanced users and elite athletes under supervision.

What NOT to Do: Contraindications & Common Mistakes

Avoid these areas entirely (or only with professional guidance):

• Joints, bones, tendons, neck (front/sides), head/face, abdomen/groin.
• Varicose veins, open wounds, bruises, recent surgery/fractures, or areas with numbness/tingling.
• Do not use on acute injury during the first 7 days. Do not use on red, warm or swollen areas.
• History of blood clots, using blood thinners, cancer, or over implants.
• Do not use it over the chest near the heart.
• Do not use it over pulsating arteries.

Common errors:

• Over-treating - too much pressure or holding it stationary too long (causing skin blisters, bruising or irritation).
• Using it at too high intensity.
• Using it during initial injury whilst in the inflammation phase.
• Ignoring pain signals or responses to treatment.
• Using it before activity.

You’re in Good Hands

At Mojo Health, we use massage guns all the time, and we also teach our patients how to use them properly. With our online physical therapy platform, Mojo Chat, you can start recovery from home anytime—24 hours a day, 7 days a week. Mojo Chat begins with simple questions about your pain—the same questions our physical therapists ask during an in-person visit. Then, you can record a short video to demonstrate exactly what hurts, describe how the pain started, and share any questions or concerns you have.

Our licensed Physical Therapists review everything and provide a clear diagnosis, along with a tailored 14-day treatment plan you can start right away. Mojo Chat guides you step-by-step every day, lets you ask questions of your therapist by text or video, and adjusts your plan as your elbow heals. Our therapists and care team track your progress to make sure you’re improving exactly as expected. And here’s the best part… 86% of users who follow the full 14-day treatment plan report significant to full recovery. For those who need extra support, Mojo Chat seamlessly connects them to top in-person physical therapy clinics nearby.

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