How Do Massage Guns Work to Relieve Muscle Pain?
EVERYTHING YOU NEED TO KNOW
ABOUT MASSAGE GUNS
We’ll go through when, why and how to use a massage gun, what to look for when choosing one, and which one we use and recommend in clinic.
How do massage guns work to relieve muscle pain?
Massage guns are motorised percussion tools that stimulate blood flow to a tissue, which in turn helps the muscle to relax, heal and process waste products sitting in the muscle tissue. This is the mechanisms that help you feel better, and recover quicker. Our recommended gun, Pulsio, has a good speed and amplitude of each percussion, which makes them highly effective.
Massage guns are not going to cure injury or chronic issues but they are a good tool for home management of muscle aches and pains in general, or to help your muscles recover quicker after exercise.
Is it safe to use massage guns at home?
Absolutely. There’s a few things to be aware of, but overall they are a great home tool for muscle tension.
Avoid holding the massage gun on bony bits for any length of time. i.e. tip of shoulder, hip bones, kneecap, skull.
Avoid major soft tissue injury such as ruptures, excessive inflammation, broken bones or inflamed nerves.
You should see improvements in the pain or tension within a minute or so. If its not feeling any better, or worse, then it needs further assessment.
If you have any blood disorders such as unregulated high blood pressure, clotting disorders, varicose veins or you are on blood thinners that cause excessive bruising.
What is the best massage gun for use at home?
We always use Pulsio air massage guns in clinic and I also recommend them for home use. Here’s the things I love about them in comparison to their competitors that I’ve used over the years:
Battery life is better per cycle, recharges well and has never broken and needed a replacement unit sent out.
Accessible customer service.
Lightweight and therefore more transportable than others.
Percussion directed well, so good impact on the muscle without shaking the arm that’s holding it.
Very reasonably priced, and does the same (and arguably better) than a higher end competitor that’s over 4x its price.
Optional extra of heated attachment (I often use in Winter to warm the muscles up before we get into them).
Free 30 day trial period.
Multiple speeds, with a good amplitude (small but powerful - up to 30kgs of force).
1 year warranty.
Take a look at Pulsio massage guns here and use FUNCTIONCHIROPRACTIC as a discount code for for 10% off your entire order if you wanted any other recovery tools they do. We do gain a very small bit of commission, and we would not recommend you anything we don’t fully support and use ourselves.
Regardless of which one you buy, make sure that you read the reviews on the working product, but also on the companies customer service as common faults of massage guns include the battery giving up and no longer charging, or the mechanism cutting out if you use any kind of pressure.
Before You Start: Things to Know
Choose the Right Attachment
The ball or flat head is a good allrounder, but most massage guns usually come with multiple heads, each designed for specific areas:
Ball head – for large muscle groups (quads, glutes, hamstrings, plantar fascia).
Flat head – for general use on denser muscle groups (pecs, glutes, quads).
Bullet head – for pinpoint targeting areas, but limit to around 15-20sec per area (knots, trigger points).
Fork head – for spine or neck areas (use carefully).
Heated head - The Pulsio massage gun comes with an attachment that can heat up or cool down. Heat is great for getting more blood flow, especially in winter. Cool can help more in Summer.
How to Use a Massage Gun Step by Step
Essentially, turn it on and start running it up and down a tight muscle. One small knot/area for around 15 seconds at a time, or a whole area 1-2 minutes in total. Below is some more information:
1. Turn It On Before Touching Your Body
Turn on the massage gun before placing it on your body. This prevents the device from jerking or jumping when it starts.
2. Start on the Lowest Setting
Always begin on the lowest speed. I find that most people respond better to the lower speeds as the frequency of each percussion is slower, meaning that the muscle softens in time for the next one and. The quicker speeds don’t always give the muscles time to relax, meaning it’s still slightly contracted and therefore not hitting the deeper layers. So if you feel ready to go up a setting then do so, but many people respond better to the lower settings anyway.
3. Start Gently
Hold the gun lightly and run it over your muscles — no need to press hard. Stay on one area for 15–60 seconds. Avoid bouncing or digging it into your skin, but you can do little circles over an area you are working on.
4. Active or Passive Muscle Release
You can use it on muscle that is either at rest, or one that you are actively moving.
Passive Release: Less complicated, and still good results. Here, you use the massage gun while in a normal rest position with no extra movement.
Active Release: Better for pre-workout or if you’ve been too sedentary. Use the massage gun on a muscle that you are actively moving. For thighs (quads) you can use the massage gun in a seated position on the thigh muscle, and then slowly straighten the knee out straight, and then bend it again, and repeat, whilst using the gun. This will further increase the blood flow. You can do this for any muscle - taking it to stretch and back again whilst using the gun.
How Long Should You Use a Massage Gun?
Overall, 5-10minutes sessions a few times per week is great. Ultimately, it will depend on how broad an area you are using it on. You’ll normally notice improvements at the time, and with consistency the results can last longer and longer.
Pre-workout warm-up: 30 seconds per muscle group
Post-workout recovery: 1–2 minutes per area
Daily use or tight spots: No more than twice a day on the same spot
Overuse can lead to bruising or soreness — more is not always better.
Bonus Tips
Hydrate before and after using your massage gun to help with blood and lymph flow.
Keep relaxed - if you’re fighting it, then its counter productive for relieving muscle tension. Don’t push it if your body can’t relax into it.
Combine with stretching for better results.
Use after hot showers for maximum relaxation.
Keep it clean — especially after using it on sweaty areas.
Overall
A massage gun can be a powerful tool for recovery, performance, and well-being — when used correctly. Start slow, listen to your body, and build a routine that suits your lifestyle. In just a few minutes a day, you’ll feel the difference.
