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Massage gun: choosing well and using it well
A massage gun works by percussion: a head moves back and forth rapidly against the muscle, at several thousand strokes per minute. The effect is mechanical and local, comparable to a firm manual massage, but one you dose yourself and can apply on your own.
Power and amplitude
Two figures matter more than the others. The amplitude, often between 6 and 12 mm, says how far the head goes in: beyond 10 mm, we talk about deep work, reserved for large muscle masses such as the thighs or glutes. The speed, shown in strokes per minute, is adjusted in steps; low speeds suit warming up and sensitive areas, high speeds suit post-exercise.
The heads supplied
The round ball covers large muscles, the flat head smooths a wide area, the U-shaped head frames the spine without hitting it, the bullet targets a precise tension point. A softer foam head sometimes accompanies thinner areas.
Compact, long reach or professional
A mini gun fits in a sports bag and is enough for calves and forearms. A long-handled model lets you reach the upper and middle back on your own. A professional model offers more torque and a longer-lasting battery, at the cost of weight.
How to use it
Move slowly over the muscle, one to two minutes per area, without dwelling more than a few seconds in the same spot. Stay on the muscle mass: no bones, no joints, no spine, no side of the neck. If the sensation becomes painful, lower the speed or change the head. These are comfort and recovery devices, not medical devices; in case of injury or persistent pain, seek advice from a healthcare professional.