How to Use a Massage Gun Safely: Common Mistakes to Avoid | Rei Hirano Wellness Guide

Massage guns are powerful tools for easing tension, improving flexibility, and supporting recovery — but like any therapeutic device, using them incorrectly can lead to discomfort or even injury. At Rei Hirano, we focus on providing safe, effective self-care solutions, so this guide breaks down how to use your massage gun properly, when to avoid it, and how to get the best results based on current scientific research.

Why People Love Massage Guns

While research is still developing, early studies and real-world experience suggest that massage guns may offer several benefits when used correctly:

✔ Reduced muscle soreness

Many users experience quick relief from tension, stiffness, and workout-related soreness.

✔ Improved flexibility

Multiple studies show that percussive therapy can increase range of motion in just a few minutes.

✔ Short-term recovery boost

Massage guns may help muscles recover faster between sets or workouts — though evidence is mixed for next-day recovery.

✔ Convenient self-treatment

They allow you to target areas on your own without needing deep manual pressure from a therapist.

Despite these advantages, safe use is crucial — because massage guns can cause harm when used incorrectly.

Yes, Massage Guns Can Cause Damage if Misused

Although massage guns are designed to be safe, improper use can lead to serious injuries. Issues reported in medical literature include:

⚠ Damage to blood vessels

Using a massage gun over sensitive areas (like the neck or groin) can injure arteries or veins, leading to serious complications.

⚠ Excessive muscle breakdown

Overuse may cause rhabdomyolysis — a dangerous condition where muscle tissue breaks down too quickly.

⚠ Eye or facial injuries

Using a massage gun on the face can cause orbital damage.

⚠ Lung-related complications

Applying a massage gun over the chest or ribs can irritate or damage the tissues around the lungs.

The solution: Know where not to use your massage gun.

When NOT to Use a Massage Gun

Avoid using a massage gun if you have any of the following conditions or areas of concern:

❌ Health Conditions

• Diabetes or circulatory disorders
• Iron deficiency
• Kidney disease
• Blood clotting issues
• Any condition that increases tissue fragility

❌ Sensitive or Injured Areas

• Open wounds or skin irritation
• Swollen or inflamed areas
• Torn muscles, ligaments, or tendons
• Fresh scars (under 12 weeks)
• Fractures or bone fragility (osteoporosis)

❌ High-Risk Body Regions

Never use a massage gun on:

• The neck
• The head or face
• The front or back of the chest (especially with lung conditions)
• Areas with major blood vessels:
  • Collarbone area
  • Armpits
  • Inner elbow
  • Groin
  • Back of the knee
• Bony areas with little muscle: shins, wrists, hands, tops of feet
• Areas where you have reduced sensation (you may not feel if damage occurs)

These guidelines help ensure safe, effective use every time.

Where You Can Use a Massage Gun Safely

Massage guns are best suited for large, fleshy muscle groups, such as:

• Calves
• Hamstrings
• Quadriceps
• Glutes
• Upper + lower back muscles
• Biceps
• Triceps
• Forearms

Stick to areas with adequate muscle padding and avoid direct pressure on bones or joints.

How to Use a Massage Gun Safely

1. Choose the Right Settings

Your goal determines the speed and duration:

For Recovery (post-workout or relaxation):

• Low speeds (approx. 2,400 percussions per minute or less)
• 2–5 minutes per muscle group

For Improving Flexibility:

• Higher speeds
• Short sessions (no more than 2 minutes per muscle group)

Before Strength Training?

Avoid using a massage gun right before explosive lifts (e.g., squats, deadlifts, sprinting).
It may temporarily reduce neuromuscular firing and performance.

2. Apply Gentle, Controlled Pressure

Aim for a 4–6 out of 10 on a comfort scale.
You should feel pressure, not pain.

Let the device do most of the work — pressing too hard increases injury risk and isn’t more effective.

3. Don’t Overdo It

Give your body time to recover.

Recommended frequency:

Every 48 hours per muscle group
(Using it daily on the same area can overload your tissues.)

Quick Summary: Safe Massage Gun Checklist

✔ Stick to large muscles

✔ Use light to moderate pressure

✔ Limit each muscle group to 2–5 minutes

✔ Avoid high-risk areas (neck, chest, arteries, bony areas)

✔ Rest 48 hours before treating the same area again

✔ Stop immediately if you feel sharp or unusual pain

Supporting Your Wellness Journey

At Rei Hirano, we believe in thoughtful, intentional self-care — not just trendy devices or buzzwords. Massage guns can be incredibly helpful when used safely, and pairing them with stretching, hydration, and mindful recovery routines can elevate their benefits even further.