A massage gun is used on muscles, never on bones: you place it on the area at a low intensity, move it slowly, and a few minutes per area is usually enough.
Here's how to go about it, what you can reasonably expect based on the available studies, and the areas where you shouldn't use it.
How does a massage gun work?
It massages by percussion: an attachment head taps the muscle with short, rapid, repeated strokes. You hold it in one hand and guide it yourself, which lets you target a specific muscle. It's mainly used to loosen a stiff muscle after exercise or at the end of the day. For other helpful steps when your muscles are tired, see tired muscles after exercise: what helps?
What do the studies say?
Knowledge is still limited. A 2023 systematic review included only 11 studies, of moderate quality, carried out on small groups made up mostly of young, athletic men. It found:
- a short-term gain in flexibility and range of motion;
- mostly positive but mixed results on stiffness after exercise;
- no improvement in strength or jumping performance, and no difference in perceived effort.
Another 2023 review (13 studies) concluded instead that there were small immediate gains in strength and flexibility, and a decrease in perceived pain after several sessions, while also stressing the quality limitations of the studies: so the results don't all point in the same direction.
Effects beyond 48 hours are not known. In other words, it's a tool for comfort and muscle relaxation, not a treatment.
Which areas can you use it on?
Large muscle groups are best suited to percussion:
- the front and back of the thighs;
- the calves;
- the glutes;
- the upper back and the tops of the shoulders, on either side of the spine, without going over it.
How do you use it, step by step?
- Read the user manual for your device: maximum duration, attachment heads and model-specific precautions.
- Start at the lowest intensity, and only increase it if it feels comfortable.
- Place the head flat on the muscle, with the device perpendicular to the skin.
- Let the device do the work. There's no need to press: extra pressure doesn't make the massage more effective and can become painful.
- Move it slowly and continuously along the muscle, without staying on the same spot.
- Move on to the next area after a few minutes. Staying too long in the same place can leave bruises.
For how long, and when?
Timing is covered in detail in massage gun: before or after a workout? In short:
There is no established medical duration. A practical guide from University of Utah Health suggests two to three minutes per muscle group: this is usage advice, not a rule. The maximum duration stated in the user manual remains the reference.
- After exercise or at the end of the day: this is the most common time, to loosen a stiff muscle.
- Right before a strength or speed effort (sprinting, jumping, heavy lifting): the data are limited and mixed. Some studies show no effect, others a slight drop in performance, and a single study a slight improvement. As a precaution, the authors of the 2023 review suggest avoiding it in the minutes before this kind of effort.
Which areas should you avoid?
- Bones and joints: spine, knees, elbows, ankles, collarbones, ribs. Percussion can irritate the tendons and bursae there.
- The front and sides of the neck: blood vessels and nerves are close to the surface there.
- The groin.
- Damaged skin: a wound, graze, scab, bruise, burn or sunburn.
- A numb area, where you can barely feel the contact.
What are the common mistakes?
- Going straight to maximum intensity.
- Pressing hard, thinking it will massage "deeper".
- Holding the device still on a sensitive spot.
- Going over bones, the spine or the front of the neck.
- Stretching sessions beyond a few minutes per area.
How do you look after it?
Wipe the attachment heads after use with a slightly damp cloth, recharge the device and store it in a dry place, and follow the instructions in the user manual. Don't use it if it is damaged.
When should you ask for advice?
Ask for medical advice first if you have a recent injury, unexplained or persistent pain, or a known health condition. Massage generally carries few risks, but rare serious side effects have been reported (blood clot, nerve damage, fracture), mostly with vigorous massage or in more vulnerable people.
Stop immediately if you feel sharp pain or numbness, or if the discomfort increases. A massage gun should not delay seeing a doctor.
What about Komua 02?
Komua 02 · Massage Gun massages by percussion and is held in one hand, for the back, shoulders, calves or thighs. The same rules apply: low intensity to start, slow movements, never on bones or joints.
Torn between this and another type of device? Our guide How to choose a massage device compares the formats.
