How to Use a Massage Gun Safely, According to a Massage Therapist

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Whether you work out or just enjoy the occasional tension-relieving results of a muscle rubdown, there are many benefits to a massage. At-home massagers have evolved from full-body chair options to shoulder-specific varieties and, within the past few years, to massage guns. The handheld tools, designed to target specific muscle areas using high percussion pounding to smooth out knots and kinks, are convenient and effective, but are they actually good for you immediately and over time? Experts weigh in.

Massage guns use quick, repetitive percussion to wake up muscles and provide temporary relief from soreness, tightness, and stiffness. Serena Marie Licastro, a licensed massage therapist, licensed aesthetician, and founder of Serena Marie, explains to ELLE that a manual massage is completely different. “There is no comparison, really. You cannot replace the power of touch. With hands-on work, a therapist can feel what is happening in the tissue, adjust pressure, and work specifically [to target] what your body needs,” says Licastro.

There are many benefits to using massage guns, but Licastro says only when used the right way. She explains that before a workout, using a massage gun can warm up the muscles and get the body moving, or after a workout, it can relieve soreness and tension. “They are not a cure-all, but they are a great tool to add into your routine.”

Unlike a professional massage therapist, trained to know when a particular area has been kneaded out enough, Licastro says one common mistake when using massage guns is overdoing it. “More is not always better. You do not want to stay in one spot too long, dig aggressively into an area, or use it over bones, joints, your spine, or the front and sides of the neck,” Licastro specifies. “If it hurts, stop. A massage gun should feel helpful, not like you are attacking your body.”

As with most tools, start on the lowest setting and use light pressure when first using a massage gun. Licastro suggests picking a larger muscle like your quads, hamstrings, calves, glutes, or upper back. “Keep it moving and start with about 30 seconds to one minute in an area. Let your body tell you what it needs—you do not have to go full force right away,” Licastro adds.

According to Licastro, these devices are best for larger muscle groups: calves, quads, hamstrings, glutes, upper back, shoulders, and lats. “Basically, those bigger muscles that get tight from working out, standing all day, walking, or sitting at a desk,” she specifies.

There have been many off-label uses of massage guns on social media, like drumming along the jawline as a way of loosening tension from temporomandibular joint (TMJ) pain. But Licastro strongly advises against using a massage gun on the jaw, face, or TMJ. “That area has so many sensitive nerves, including branches of the trigeminal nerve, along with blood vessels and delicate structures. You do not want to aggravate an already irritated joint, hit an artery, or manipulate something you do not really know how to work with,” says Licastro. “A massage gun is powerful and made for larger muscles—not the face or jaw. There are also contraindicated areas around that region, so for me, that is a big no-no.”

When used on the targeted areas they were designed for, Licastro says, yes, massage guns can be a great investment for muscle soreness, stiffness, and recovery—especially before or after a workout. “Just remember: stay hydrated, keep moving, and work on elongating your muscles. The massage gun is there to support your routine, not replace it,” Licastro concludes.

Find a massage gun that fits your activity level and budget from the options below, including a few of Licastro’s favorites.

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