How to Use a Massage Gun for Hip Pain: A Physical Therapist's Guide

Got nagging hip pain that just won't quit? Bob and Brad — the most famous physical therapists on the internet (in their opinion!) — break down exactly how to use a massage gun to target hip pain at the source, including the right heads, the right technique, and the muscles most people miss.

Why Most People Massage the Hip Wrong

When it comes to hip pain relief, most people make the same mistake: they only focus on the spot that hurts. Bob and Brad explain that real relief means treating the muscles that attach to the hip and the ones surrounding it — what mobility expert Kelly Starrett (author of Supple Leopard) calls the "upstream" and "downstream" muscles.

That means giving attention to the:

• Hip flexors

• Hip extensors

• Hip external rotators

• Hip internal rotators

• Hip adductors

• Hip abductors

Many of these muscles sit deep beneath others, making them tricky to reach — but with the right massage gun head and a little patience, you can work them effectively from home.

The Rules for Safe, Effective Massage Gun Use

Before you grab your massage gun, Bob and Brad recommend following these ground rules:

1. Skip what isn't sore. You don't need to massage every muscle — just the ones that are tight or painful.

2. Avoid the pulse and lymph nodes.

3. Work in both directions. Go against the grain of the muscle fibers, then with the grain.

4. Stay with it. Keep working on an area until you notice a change — ideally, less pain.

5. Use the correct head for the job.

And always start at the lowest speed setting before working your way up.

Choosing the Right Massage Gun Head

Not all massage gun attachments are created equal. Here's Bob and Brad's breakdown of which head to use where:

Watch the Full Demo

In the video above, Bob and Brad walk through these techniques hands-on, showing exactly where to target the gun and how to adjust pressure for maximum relief without overdoing it.