How to Use a Massage Gun for Knee Pain Relief

Massage Gun for Knee Pain: Where to Aim It

Struggling with knee pain that won't quit? Your massage gun might be aimed at the wrong spot. In this video and downloadable guide, Bob and Brad break down exactly where to focus your massage gun to relieve knee pain — and it's probably not where you'd expect.

The Upstream/Downstream Approach

When it comes to treating a painful joint, Bob and Brad don't just attack the joint itself. Instead, they borrow a strategy from Kelly Starrett's Becoming a Supple Leopard: work upstream and downstream of the pain. For the knee, that means mobilizing the muscles above and below the joint — not just the knee itself.

Here's exactly where to point your massage gun, according to Bob and Brad's step-by-step guide:

1. Suprapatellar Pouch

The area directly above the kneecap is a common trouble spot — Bob experienced this firsthand in both knees after a stretch of repeated lunges. This area tends to get "stuck" or adhered down. Using a softer head attachment on the pouch and the muscle attachments near the top of the kneecap brought him remarkable relief.

2. Quadriceps

Work all four quad muscles, and add in "flossing" — bending and straightening the knee while applying the massage gun. A knee glide or fit glide can make this movement easier.

3. Hamstrings

Target all three hamstring muscles, again pairing the massage with knee flexion and extension. Flossing here works well if you let your foot glide on a slick surface (even a garbage bag works) or use a knee glide.

4. Calf

Focus on the upper calf — steer clear of the area directly behind the knee, where nerves, arteries, and veins are concentrated. Flossing works here, too: flex and extend your foot with your heel on the ground while massaging.

5. IT Band (Tensor Fasciae Latae)

You can't stretch the IT band, but loosening it with a massage gun can help if it's adhered down.

6. Hip Adductors

Tight inner-thigh muscles can pull the knee inward (knock-kneed alignment), so don't skip this area when treating knee pain.

Choosing the Right Attachment

Not all massage gun heads are created equal. Bob and Brad's guide breaks down which attachment fits which job:

• Big Round Head — Best for larger muscle groups like the glutes, quads, or hamstrings; moderate intensity, covers more surface area.

• Small Round Head — Less aggressive to moderate; great for tendonitis when used sideways.

• Air-Filled (Pneumatic) Head — The gentlest option; ideal near bony areas and sensitive muscles, or just for relaxation.

• Bullet Head — Aggressive; best for trigger points and stubborn knots.

• Plastic Flat Head — Moderate intensity; good for the IT band, pectoralis major, or plantar fascia.

• Steel Flat Head — Moderate to aggressive, and can be heated or cooled before use.

• Knobby Attachment — More aggressive; suited to larger muscle groups.

• Field Goal Head — Works well along both sides of the spine, and some recommend it for the Achilles tendon.

  
  

Watch the Video & Get the Free Guide

Watch Bob and Brad demonstrate each technique live, plus extra tips not covered in the guide. Download the free PDF guide to keep this breakdown on hand for your next self-massage session.