If you are a beginner massage gun, there are some things to keep in mind so you can get the most out of it. We spoke with Sports Chiropractic and Hyperice Ambassador Julia Morgan to provide advice on the best massage gun exercises.
Choose the right massage gun: There are different types of massage guns on the market, so know if you want something heavy because you are very active or if you don’t need a massage gun with all the bells and whistles because you will only use it occasionally. It’s also important to set a budget for yourself, as some massage guns can be over $100.
I know what specifications to look at: When choosing a massage gun, you need to check out several features: amplitude and stall force. “The stall force just means how much pressure the massage gun’s electric motor can withstand before being ‘stall’ with us,” Morgan explained. The amplitude refers to the depth it can get into the area. Usually, you will usually see the deepest amplitude in the range of 8mm, 12mm or 16mm. Typically, heavy massage guns have the highest amplitude.
Know the attachment: Most massage guns come with several different accessories that you can switch based on the area you are targeting. For example, common attachments might include a standard ball for large and small muscle groups, bullets designed to target the legs and back muscles, forks designed to target the spine, shoulders and neck, and flat heads that provide a gentler massage on larger muscles.
How often to use: As long as there are no health problems to be solved, the massage gun can be used safely. “Those with lean skin, those with musculoskeletal or vascular disease or pregnancy should consult a doctor before use,” Morgan said. While massage guns can safely soothe muscle soreness every day or as part of a warm-up, it is important to make sure you don’t suffer from chronic pain. “If you don’t go away or get better after two to three days a day, another intervention may be needed,” Morgan warned.
Starting slow: It can be tempting to put the massage gun in the highest environment, but the key is to start slowly. “Gently slide the massage gun across one position in the area too long,” Morgan said. Use the massage gun in different directions and do it in the area for about a few minutes and take a break as needed.
