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How to Select and Use Massage Gun Attachments for Different Body Areas
Do you know how to use massage gun attachments? We will show you how in our article.
We’ll tell you how to choose the right attachment, which ones you must have, and which ones belong to which body part. If you stick around, you might also learn how Theragun attachments are radically different. Read on for more!
TIP For those looking for information on how massage gun heads are built, what materials manufacturers use, or how to take care of them, we have a dedicated post here.
Choosing the Right Attachment Matters
Since the attachment is the only part of the massage gun that comes in contact with the body (in therapeutic way), its selection is crucial for an effective massage experience.
Here’s why:
- Massage gun attachments come in different shapes and sizes. This is done to target specific muscle groups and tend to various muscular issues effectively. We will look at the most common ones we encounter in almost all massagers. We say “almost” because some guns lack the basic attachments. Hypervolt Go 2, for example, only has two hard plastic attachments.
- The correct attachment selection can optimize a massage gun’s effectiveness, speeding up the recovery time, and alleviating muscle pain. A case in point is when we have had to drop some good massagers because they had terrible attachments. Think Sharper Image massager for example, which only has hard plastic attachments. We just talked about Hypervolt Go 2, which only has the flat and bullet attachments, both of which are hard plastic.
- The right attachment selection also means no skin irritation (yes, it can happen – learn why and what to do here), customized massage intensity, or a less harmful experience.
So, which attachments should you choose for which body part? Hang on, we’ll discuss it in a moment.
Overview of Most Common / Must-Have Massage Gun Attachments
In this article, we discuss how many attachments you really need. It’s 4-6 pieces. So here are the crucial ones to look out for, their main purposes and some facts to know:
Ball / Round Attachment
This type is the most commonly used. If your massage gun included one already attached, it’s probably the ball attachment. As the name suggests, it’s round in shape.
Purpose
This is the general-purpose one that is used on most parts of your body. It works better on large and medium muscle groups such as deltoids, glutes, and hamstrings. As a first-time user, this is your go-to attachment.
Build
It may be hard plastic, made of Eva foam (a very popular option), silicon, or air cushion (we’ll discuss this more later).
What to know
Theraguns have one they call “Standard Ball,” but it’s radically different from the conventional ball – it’s more half-ball but doesn’t miss on the experience.
Flat Attachment
It’s the second most popular and offers a more robust experience than the ball head.
Purpose
The flat attachment is denser and harder than the ball attachment, making it more effective. It’s versatile for use on most body parts and excels at addressing stubborn knots in large muscle groups such as the pecs, glutes, and back. We’ve enjoyed using it especially on glutes, hamstrings, calves and back muscles.
Build
It’s mostly hard plastic, although we have seen silicon and aluminum options (like one came with Achedaway Pro).
What to know
The Ekrin Bantam flat attachment has a silicone cover that you can remove for a more intense massage experience.
Fork Attachment
This one’s also commonly included with most guns, and for good reason.
Purpose
This attachment glides over unevenly shaped parts of the body. It’s meant to be used along the spine, muscles that run from the upper neck to the shoulders, and Achilles tendon. It’s also used for deep tissue massage and to alleviate sore muscles.
Build
It’s shaped like a Y. We’ve seen other weird shapes, like a U, for example. We’ve also seen some that are narrow and others made of soft material like in Opove M3 Pro and Apex.
What to know
Interestingly though, we haven’t seen a Theragun with this attachment. What a bummer! However, there is one option – they offer a duo adapter, allowing you to use two attachments simultaneously. We’re not huge fans of this, though. Firstly, you have to pay extra for the adapter (here) AND another attachment (since the device only comes with one). Secondly, its arms are quite wide (likely to accommodate two Supersoft heads), which might make it less effective in some situations.
Bullet Attachment
This one is crucial for pinpoint treatment.
Purpose
This focused attachment targets trigger points, knots, and hard-to-reach muscle tissues. It’s another great option for deep tissue massages, offering precise pressure where needed.
Caution
This attachment is the most intense and may cause discomfort. Start slowly with less pressure and only increase if you feel comfortable.
Build
It’s usually made of hard plastic – like with Ekrin and Hyperice devices – or covered with silicon – like Bob and Brad devices. Achedaway Pro has one coated with aluminum.
Cushioned Attachment
While it’s generally not recommended to use a massage gun directly over bones or sensitive areas, this attachment allows for gentle application.
Purpose
This one is great for massaging tender areas. You can also use it when you need a relaxing massage. It’s particularly effective for relieving painful DOMS (Delayed Onset Muscle Soreness) and treating other injuries.
Build
In terms of approach, we’ve seen brands mix it up with this one. For instance, Ekrin B37s and 365 and Bob and Brad D6 Pro make it like a squishy rubber. We’ve also seen Theragun make their Supersoft using a soft cushion foam material. You still have to buy it separately (only Pro has it included), but we love its softness and definitely recommend it.
What to know
Unfortunately, not all brands include this attachment, which is a bummer.
These are the popular massage gun attachments we’ve seen with most guns and believe are must-have.
When it comes to the build and material they use to make them different brands take different approaches. You can expect some of these to be made of silicone, Eva foam, hard plastic, and more.
How to Use Massage Gun Attachments – General Rules
Before we start discussing specific body parts, let’s go over some general rules on how to use attachments:
- The Ball and Flat attachments are your safest bet if you are just starting.
- Turn on your massage gun with the right attachment plugged in and set it to medium speed.
- Apply light pressure and adjust slowly as you feel your way through the massage. Stop if you feel any pain that isn’t normal.
- Experiment with different attachments as you get to know them better.
Massage Gun Attachment Uses for Specific Body Parts
Here’s the list summarizing which attachments are best suited for massaging various body parts, along with the recommended Theragun attachments and instructions on how to use them.
Neck
Best Suited Attachment:
Fork attachment for targeting neck muscles without impacting the spine; also Ball, Flat and any for sensitive areas
For Theragun:
Dampener or SuperSoft
How to Use:
Gently and slowly move the fork attachment from the base of your head to your upper trapezius. Stop if you feel pain. For best results, use a medium to high speed and light pressure.
Shoulder
Best Suited Attachment:
Flat or Ball heads for broader areas, Fork or Bullet for specific points.
For Theragun:
Wedge
How to Use:
Move along the entire length of your shoulder at a moderate pace for 30 seconds to activate the muscles. To promote recovery and relaxation, slowly move along the upper muscle for 2 minutes. For best results, use a lower speed and light to moderate pressure.
Upper Back
Best Suited Attachment:
Ball, smaller heads like Bullet and Fork for targeting specific knots
For Theragun:
Standard Ball
How to Use:
Move along the entire length of your upper back and shoulders at a moderate pace for 30 seconds to activate the muscles. To promote recovery and relaxation, slowly move along the upper back for 2 minutes. For best results, use a lower to medium speed and light to moderate pressure.
Lower Back
Best Suited Attachment:
Flat, smaller heads like Bullet and Fork for targeting specific knots
For Theragun:
Dampener
How to Use:
Move along the entire lower back at a moderate pace for 30 seconds to activate the muscles. To promote recovery and relaxation, slowly move along the lower back for 2 minutes. For best results, use desired speed with moderate to heavy pressure.
Spine
Best Suited Attachment:
Fork attachment to avoid direct spinal pressure
For Theragun:
Supersoft
How to Use:
Move along the length of your spine at a moderate pace for 30 seconds to activate the muscles. To promote recovery and relaxation, slowly move along your spine and lumbar for 2 minutes. For best results, use a medium to high speed and light pressure.
Chest
Best Suited Attachment:
Ball, Round
For Theragun:
Wedge
How to Use:
Move along the entire chest muscle at a moderate pace for 30 seconds to activate the muscles. To promote recovery and relaxation, slowly move along the chest muscle for 2 minutes. For best results, use a lower speed and light to moderate pressure.
Calves
Best Suited Attachment:
Ball and Flat attachment for general massage, bullet head for deep tissue
For Theragun:
Standard Ball
How to Use:
Move along the entire length of the calve at a moderate pace for 30 seconds to activate the muscles. To promote recovery and relaxation, slowly move along the calve for 2 minutes. For best results, use desired speed with light to moderate pressure.
Hamstring and Glutes
Best Suited Attachment:
Ball attachment for general massage, Bullet head for deep tissue
For Theragun:
Standard Ball and Dampener
How to Use:
Move along the entire length of the hamstring and glutes at a moderate pace for 30 seconds to activate the muscles. To promote recovery and relaxation, slowly move along the hamstring for 2 minutes. For best results, use lower speed with light to moderate pressure.
Hip Flexor
Best Suited Attachment:
Flat attachment for general massage, Bullet head for deep tissue
For Theragun:
Dampener
How to Use:
Move along the entire length of the hip flexor at a moderate pace for 30 seconds to activate the muscles. To promote recovery and relaxation, slowly move along the hip flexor for 2 minutes. For best results, use lower speed with light to moderate pressure.
Feet / Plantar Fasciitis
Best Suited Attachment:
Cushioned head for sensitivity, Bullet for targeting small spots, Flat head for overall relaxation
For Theragun:
Standard Ball, Dampener and Cone
How to Use:
Place on the heel and treat area in a circular motion for 20 seconds. Slowly move towards the ball of the foot and treat for 15 seconds. Then, move to the arch using the same circular motion for 30 seconds. For best results, use lower speed with light to moderate pressure.
Hands, Elbow, Forearm, and Carpal Tunnel
Best Suited Attachment:
Cushioned head for sensitivity, Bullet for targeting small spots, Flat head for overall relaxation
For Theragun:
Standard Ball, Dampener and Supersoft
How to Use:
Move along the desired part of your body at a moderate pace for 30 seconds to activate the muscles. To promote recovery and relaxation, slowly move along the hand for 2 minutes. For best results, use desired speed with light to moderate pressure.
We should also mention that you can massage other body parts such as the inner thighs, knees, IT bands, and more using any of the attachments. Just use the general rules we mentioned earlier.
Tips for Using Massage Gun Attachments
Other than what we have mentioned so far, these tips will go a long way in ensuring you don’t miss a step with massage gun attachments:
- Read the User Manual: Top brands like Ekrin Athletics and Bob and Brad include useful manuals with details on how to use the attachments. Therabody has important attachment information on its website. They also have videos here that show how to use different attachments. The Therabody app also allows you to view different routines on your phone.
- Duration and Intensity: Generally, you should have a single session that lasts between 2 and 5 minutes. However, do not hover your massage gun over a single spot for more than 15-30 seconds during the session. For intensity and pressure, start slow and gradually increase it as needed. Stop when you feel any abnormal pain. Don’t over-target any muscle, or you risk injury.
- Combining different attachments: You can feel your way through different attachments as you massage. There are no rules written in stone here as long as you have a great session. Try and find a combo that feels best for you.
Frequently Asked Questions (FAQ)
Can the same attachment be used for multiple body parts?
Yes, you can use the same attachment for different body parts. However, beware of sensitive and body areas where the hard attachments may hurt you. Use the ball or flat attachment for an overall massage.
Are there any risks associated with using the wrong attachment?
Yes, especially when it comes to the hard attachments such as the bullet and cone attachments. You can’t use these on sensitive areas such as the throat or temple. Otherwise, you risk getting injured. Also, if you press the gun too hard on the same spot, you risk bruising the skin, which may later become itchy.
How can you determine the right pressure and speed settings for different attachments?
The best way is to listen to your body. Always start slow and increase the speed and pressure gradually. Experiment with different speeds and pressure over different parts and see how you feel.
Conclusion
You must know how to use massage gun attachments if you want to get the best out of your device.
Remember to experiment with different attachments as you enjoy your massage. Moderation is key.
Let us know your rutine and favorite attachment in the comments.
Take Care!
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Greg Szostak
Greg Szostak
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