Athletes will know the feeling: after an intense workout session, muscles might feel tense in a few spots, sore muscles are on the horizon, and the body needs a short recovery phase. In such cases, a massage gun can help you target, loosen, relax, and massage the problem area yourself. In the US, such massage guns are already quite established; in Germany, they are not yet as widely known. But that is changing right now. In addition to professional use by physical therapists, chiropractors, or professional athletes, a massage gun is also easy to use for recreational athletes and anyone interested in general. If you keep a few things in mind, it is easy for beginners to handle. Below, we will explain exactly what you can expect from a massage gun, what it can and cannot do, and what you should consider before making a purchase.
What exactly is a massage gun?
In principle, a massage gun is a little helper that, beyond the professional domain of experienced therapists and bodyworkers, is now increasingly making its way into the home. It got its name because its shape is somewhat reminiscent of a handgun. In terms of design, it isn't so different from a tool like a cordless drill. A powerful rechargeable battery is hidden in the handle, and various massage attachments can be fixed to the head at the front. Depending on the device and pro level, you usually get a massage gun with 4 to 8 attachments. Budget models start at around 60 euros, while for somewhat more expensive models you invest around 200 to 300 euros. These then naturally differ in functionality, the number of included attachments, swappable battery, battery performance, and noise level. Depending on the attachment and area of application, the massage gun works on your muscles, tendons, and fascia – including and especially in the deeper layers. It achieves this through small, rapid successive vibrations and pulses. The intensity of these shock waves can vary and be adjusted in several levels. You also select the appropriate attachment depending on the body area to be treated. A ball-type attachment is almost always included. Depending on the material, its hardness can be softer or used almost pinpointed on an area. Also almost always included is an attachment that somewhat resembles a fork, just without the middle prong. That's why it's called a fork attachment. This is used alongside the spine or on the calves. A flat massage attachment is ideal for larger areas or larger muscle groups. And a bullet attachment is usually included as well. You use this when you want to target specific spots, such as working directly on trigger points.
What are the benefits of treatment with a massage gun?
There are several positive effects on the body that you can benefit from, especially if you exercise a lot. One of the biggest advantages, which you might not think of first, is the fact that a massage gun enables you to loosen up and massage many parts of your body without help. Otherwise, you usually need a second person to work on problem areas manually.
With a massage gun, however, you are able to work on difficult, tense, or sensitive spots on your own. It only gets difficult with areas above the tailbone; there it would be better to seek help instead of twisting your arms to reach certain spots on your back. There are several other benefits that are easy to understand and frequently mentioned:
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Blood circulation is stimulated, the muscle recovers faster: shortens muscle recovery time after a tough workout through targeted treatment of problem areas.
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This can lead to a significant reduction in muscle hyperacidity (and remember: muscle hyperacidity leads to sore muscles)
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Muscle growth is stimulated through increased blood circulation
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At the same time, tension and muscle stiffness are loosened and reduced
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Mobile use: Take your massage gun anywhere. You don't have to go through the hassle of booking an appointment with your physical therapist; instead, you can work on and release minor muscle tension yourself at any time using the massage gun
Usage notes: What else should be kept in mind with a massage gun?
There isn't much negative to say or any serious warnings regarding the use of massage guns. However, there are a few points you should consider, especially if you aren't a professional user or therapist.
As a new user, always start carefully and at the lowest level to get a feel for the massage gun. It should never really hurt. You can stay on an obviously stiff spot for a few seconds, but otherwise:
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Move the massage gun across the area to be treated and, especially in the beginning, apply it for just a few seconds several times a day rather than working on one spot for minutes at a time.
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Never pass the massage gun directly over the spine or joints.
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In case of severe pain, seeing your treating doctor or therapist is always the better choice than attempting self-treatment with the massage gun.
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Feel free to have a professional show you proper handling and areas of application in the beginning. Maybe your physical therapist uses a professional massage gun like this and you like it so much that you want to get an entry-level device for yourself?
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If you are a professional looking to learn how to use it, larger manufacturers often offer a workshop or an introductory seminar for the device. Although you can also acquire knowledge through free YouTube videos, if the manufacturer is offering support, feel free to take advantage of it.
You should not use this massage tool on soft tissue or near organ areas such as the lower abdominal region. Pregnant women should also refrain from using the tool. The same applies to diabetics, epileptics, people with metal implants in their skeleton following bone fractures, or those with acute inflammation. When in doubt, always consult your doctor first.
The advantages far outweigh the disadvantages here, though. A massage gun can become a valuable tool for you, especially if you use it regularly as a preventive measure on heavily stressed muscle groups so that severe muscle soreness doesn't develop in the first place. But a massage gun can also be a valuable tool for general massage, relaxation, and stress reduction.
Considerations before buying a massage gun
Before buying, check which accessories are included. If you plan to use it (semi-)professionally, a wide selection of attachments might be important to you. For a beginner, on the other hand, a solid entry-level model with 4 attachments is often sufficient to start. If the massage gun will be used frequently, a second battery or the longest possible battery life can be a decisive criterion. For noise-sensitive people, however, operating as quietly as possible might be crucial. As you can see, depending on the user and the intended use, a different model may be right for everyone.
Apart from that, a massage gun is suitable for almost anyone who wants to do something good for their tense muscles and fascia. Athletes in particular can ensure effective muscle relaxation in the worked muscle groups after training. Keep in mind, however, that a massage gun does not replace a workout or sports in general. Nor does it replace a visit to the doctor if pain persists. But it can be a great tool to relax the body after exercise, loosen up an area experiencing mild pain, and counteract general stress.
Which attachment is meant for what?
The attachments are not just accessories, but the actual difference in application. Our MGN2 massage gun comes with four:
| Attachment | Purpose | Typical areas |
| Flat head | large muscle groups, flat areas | back, chest, lats |
| Ball head | strong, rounded muscles | thighs, glutes |
| Fork head | medium-sized groups, on both sides of a tendon | cervical spine, calves |
| Cone head | pinpoint accuracy, small areas | trigger points, feet, wrists |
The rule of thumb: The larger the area, the larger the attachment. The cone head is the only one that targets specific points – and the one most likely to be overused.
How long and how hard? Practical application
- 1 to 2 minutes per muscle group. More provides no extra benefit. Anyone trying to "press away" muscle tightness usually achieves the opposite – the muscle tenses up in response.
- Guide it, don't press it. The device works through stroke frequency, not your force. Simply move it slowly across the muscle and let its own weight do the work.
- Start low. The MGN2 features 20 intensity levels. As a new user, start at the bottom and only increase once the current level feels comfortable.
- Keep moving. Do not stay in one spot; instead, move slowly along the muscle fiber.
- Brief and brisk before workouts, longer and calmer afterward. For warming up, 30 seconds per group at a medium level is enough; for recovery, take it slower.
Where not to use the massage gun
The limitations are brief but important: not on bones, joints, and the spine itself, not on the front of the neck, not on fresh injuries, inflammation, open wounds, or varicose veins. In case of pre-existing conditions, pregnancy, or implants, consult a doctor beforehand. Full instructions can be found in the user manual included with the device.
And the most common usage mistake: Pain is not a benchmark. A massage gun should be noticeable, but not painful. If you're gritting your teeth, the setting is too high or you're using it in the wrong spot.
FAQ: Frequently asked questions about using the massage gun
How long should you use a massage gun in one spot?
One to two minutes per muscle group is enough. Move slowly across the muscle rather than remaining on one spot. Longer use provides no additional benefit and can irritate the muscle.
Which attachment for which body part?
Flat head for large areas like the back, ball head for thighs and glutes, fork head for calves and both sides of the cervical spine, cone head for pinpoint accuracy on trigger points, feet, and wrists. The larger the area, the larger the attachment.
How hard do you need to press?
Not at all. The effect comes from the stroke frequency, not the pressure. The device's own weight is enough – pressing down tends to tense the muscle rather than relax it.
Use before or after your workout?
Both make sense, but differently: briefly and quickly before exercise to warm up (about 30 seconds per group), and slower and longer afterward for recovery.
Where should you not use a massage gun?
Not on bones, joints, and the spine itself, not on the front of the neck, not on fresh injuries, inflammation, or varicose veins. In case of medical conditions, pregnancy, or implants, consult a doctor beforehand.
How loud is a massage gun?
Our MGN2 is at 62 dB – roughly the level of a normal conversation. Watching TV or talking on the phone at the same time still works.
How often can you use it?
Daily is not a problem as long as the application remains comfortable and the duration per muscle group stays reasonable. Pain is not a measure of effectiveness, but a sign to lower the level or switch locations.
