Self Massage Program

How to Use a Massage Gun: A Physical Therapist’s Guide

A massage gun is a handheld device that uses rapid pulses of pressure—called percussive therapy—to improve circulation, ease muscle soreness, and speed up recovery. At Bob and Brad, we’ve seen how effective these tools can be for everyday people, athletes, and patients dealing with pain or injury.

Massage guns aren’t just for athletes—they can be used for many common aches and pains. In our videos, we demonstrate how to safely target specific areas, including:

• Neck and shoulder tension (traps, rhomboids, levator scapula)

• Back pain (lower back, QL, and piriformis)

• Arm pain (biceps, triceps, tennis elbow, golfer’s elbow)

• Leg pain (hamstrings, quads, calves, IT band, shin splints)

• Foot and ankle issues (plantar fasciitis, Achilles tendonitis, patellar tendonitis)

• Hand and wrist problems (carpal tunnel, trigger finger, gamer’s wrist)

The right technique makes all the difference. Use short bursts (10–20 seconds per spot, up to 2 minutes per muscle), avoid bones and sensitive areas, and adjust intensity based on comfort. Massage gun attachments also matter: larger heads are best for big muscle groups, while smaller heads provide precision for tight or sensitive areas.

We also share 12 rules for safe self-massage in our tutorials, along with guidance on how often to use a massage gun (2–3 times a day is usually enough). Whether you’re looking to loosen knots, relieve soreness after exercise, or manage chronic pain, a massage gun can be a powerful recovery tool when used correctly.

With over 25 reasons to use a massage gun and dozens of targeted routines, Bob and Brad’s self-massage program makes it simple to find the right approach for your needs.