How to Use A Massage Gun by Body Part and Attachment Type

Massage guns are incredible tools, but with all the attachments and body parts, its hard to know how to use a massage gun. With balls, flat heads, bullets, and forks… there are a lot of attachments. Which body part to use them on is another matter. So before you power on your massage gun, use this guide to learn how to use it. Some of the uncommonly known massage gun benefits are also included.

Of course, having a high quality massage gun makes a world of difference. Read the “Ekrin B37 Massage Gun Review” to learn about one of the best. Want to skip the review? Use code Ekrin20 to get 20% off an Ekrin Massage Gun via this link.

How to Use a Massage Gun – General Instructions

While similar to a traditional massager, massage guns have a few differences and are usually used when more power is required. One of the great things about this device is that it’s very easy to use. This article takes a quick look at how to use massage gun and a more thorough look at directions for specific body parts.

After choosing your attachment, you’ll want to turn the massager on while it’s not touching your body to ensure you have as much control as possible. Next, you’ll need to put the massage gun on the area that needs massaging while making sure you aren’t applying any pressure. Let the massager slide across the muscle and move about an inch at a time.

If you come across a knot or stiff area, let the massager sit in that spot until you start to feel relief. Go over the muscle as many times as needed and let the massager do the work.

In addition to understanding how a massage gun works, it’s also important to know what kinds of attachments are available and what some of the benefits are. This article also talks about the directions for specific body parts and answer a few frequently asked questions.

Massage Gun Attachments

Most massage guns have several attachment options, which can be better for certain situations. The most common attachments are listed below, as well as how they are used best.

Large Ball

This is the most common attachment and is usually made with strong rubber or hard foam. It’s mainly used to treat large or medium groups of muscles and can be used for most body parts. The exact size will differ from manufacturer to manufacturer but should be big enough to massage multiple muscles at once. If you’re looking for an attachment that’s versatile and very easy to use, then the large ball option should work perfectly and meet your needs.

Small Ball

The small ball attachment is just like the large ball with the exception of size. This attachment is much smaller than the large ball and is most commonly used with medium or small muscle areas. While it can only massage small or medium areas at a time, it works exactly the same as the large ball attachment and is made with the same types of materials. This is the best option if you’re looking for something for general or occasional use.

Flat Head

The flat head is great for most muscle groups and is commonly used when a deeper or more dense massage is needed. A great thing about this particular attachment is that there aren’t any sharp or pointy edges, which means you won’t feel as much pain if you go over areas with a lot of bone. Depending on which company you use, you might find flat head attachments in several different sizes.

The Fork

The fork attachment is one that won’t be used by the majority of people, but it’s great for those that deal with chronic back pain or tension. It’s designed to go on each side of the spine and massage both areas at once. This attachment can also be used in the lower back or tailbone area to help relieve any tension that has built-up. Keep in mind, this can be used safely around the spine, but shouldn’t be used right on the bone.

The Bullet

The final attachment to look at is the bullet. It’s small in size and comes to a gentle point at the top. It’s mostly used for targeting small areas, as well as the hands and feet. Since it’s used to massage specific areas, it shouldn’t be used for longer than 15 seconds at a time. As with the other attachments, some companies will offer several different size options, but they all should work for targeted massaging.

How to Use Massage Gun by Body Part

It’s also important to know how to use a massage gun based on where you’re having muscle pain. A massage gun can be used on multiple different body parts, but the ones listed below are the most common.


Since a massage gun is very powerful, you want to be cautious when using it for your neck. After turning the device on, you’ll want to hold it on the spots that are tense or knotted. After holding it there for around 10 seconds, move the massage gun up, down, left, and right. Try and be as relaxed as possible to reduce straining or injury. Overall, you should spend around 2 minutes massaging this area.


Using this device when you feel pain or stiffness in your lower back can provide quite a bit of relief. You’ll want to start at the top of your lower back and slowly make your way down. Depending on your preferences, you can continue traveling down and give your glutes a massage as well. When you get to your spine in this area, you’ll want to make sure you stay on either side. If possible, add in a little motion going left and right to help ensure you’re reaching your quadratus lumborum, or QL, muscles. This area usually does well with around 2 minutes of massage.


The shoulders have several different muscle groups and it’s important to try and hit them all while using a massage gun. With this area, you might need to change the attachments for different muscle groups. You’ll want to start at the top of your shoulders and work down, making sure you’re extending your forearm with your thumb facing upwards. Make sure you also massage underneath your armpit, as well as your deltoid muscles. You’ll want to work in this area for up to 2 minutes.

Inner Thighs

Many times, people tend to forget to massage their inner thigh muscles and lose out on the benefits that come with that. To start with, you’ll want to position your massage gun on the inside of your hip at the pubic bone. Slowly work your way down until you get to the area just above the knee. Once you hit that spot, you can start moving back up. You should try to massage this group of muscles for around 2 minutes.


The final area to talk about is the calves, which is an area that’s often forgotten. Most people don’t realize how much you use your calves and the beating they take. The best way to use a massage gun for your calves is to get into a seated position with your ankle over your opposite knee. You’ll want to spend around 2 minutes on this area and slowly work your way up and down.

Massage Gun Benefits

Massage guns have several benefits and can be an awesome tool when used correctly. If you still aren’t sure whether or not you should use a massage gun, consider some of the benefits we listed below.


Massage guns are quite a bit more powerful than traditional massagers, which can give you better results. You can have more relief in a shorter amount of time and there are attachments that are great for multiple different areas of the body. If you’re looking for something that can give you great results in a short amount of time, then a massage gun could be the best device for your needs.

Quicker Recovery

Another benefit of a massage gun is that it can allow you to recover more quickly. While this won’t be the case with everyone, many people find that they get better results after injury by using a massage gun as opposed to a traditional massager. You’ll want to use the massage gun frequently for no longer than around 2 minutes for each muscle area.

Increased Range of Motion

Since these devices have so much power and several different attachments to choose from, you can get your range of motion back. Some of the attachments are created to target smaller areas, which is something that can greatly help you with getting your range of motion back. Remember, talk to your doctor before using, especially if you’re healing or trying to improve your muscles after an injury.

Increases Blood Flow

You’ll also be able to get increased blood flow in the areas where you use the massage gun, as well as areas that are closely connected. The main reason for this is because there aren’t any knots or stiffness that’s preventing how much blood can flow through that area. Having increased blood flow can give you a bunch of other benefits, including longer exercise times, easier recoveries, and a lower risk of developing certain health conditions.

Spasm & Stiffness Relief

If you’ve experienced stiffness or spasms, then you know how painful they are. Using a massage gun regularly can help give you relief from stiffness and muscle spasms, as well as helping you recover quicker if you experience them. If you happen to be near your massager, you can use it when the spasm starts. This should help the spasm stop quicker and you should find that it’s not quite as painful as usual.

Scar Tissue Breakage

One final benefit of using a massage gun is that it can help break-up scar tissue. This is great for those that have had previous injuries or a lot of built-up scar tissue. Scar tissue is a big reason for a lot of pain and discomfort, so you should be able to feel relief as the tissue is getting broken up. Since your doctor might not want you to try this, you’ll want to consult them first before using the massage gun for this purpose.


Use the answers below for some of the most commonly asked questions about massage guns.

Q: Which attachments do I need?
A: The attachments you need will depend on your specific situation and where you’re having the discomfort. Use the information above to decide which massage gun attachments will work the best.

Q: How do I choose a massage gun?
A: You’ll want to look at all of the information and reviews to see which massage gun is best for you and your needs.

Q: How expensive is a massage gun?
A: The great thing is that massage guns come in several different budget options, which means they are affordable for the majority of people.

Q: Should I consult my doctor before using a massage gun?
A: Since you never know what kind of reaction your body will have to a massage gun, it’s always recommended to speak with your doctor before using one.

Q: What happens if I don’t get relief?
A: If you don’t get relief, you should talk to your doctor as soon as possible to see what tests can be run or what can be done to help you get relief.


Now that you know how to use a massage gun by attachment type and body part, power it up. Beyond athletic recovery, its great for any relief, even therapeutic. Bear in mind that keeping your massage gun properly charged is critical. While the price of some massage guns can seem intimidating, a quality one like the Ekrin B37 won’t lead you wrong. Whatever you choose, a massage gun is sure to become one of your favorite fitness tools.

How to Use a Massage Gun
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