ByGreg Szostak
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If you have used massage guns for a while, as we have, then you know about Theragun – the top massage gun maker. Moreover, chances are, you already have one if you’re here looking to learn how to use a Theragun.
However, owning one doesn’t automatically mean you know how to use a Theragun properly and effectively to unlock and use its power to the maximum.
Here, you’ll find our first-hand info on each Theragun massager, how to set it up, and detailed step-by-step instructions for using them, cleaning them, and making the most of their attachments. Plus, we’ll share some tips and tricks we’ve learned from testing and using these massage guns over the years.
We’ll also cover how often and for how long to use a Theragun and, just as importantly, how not to use it. This will allow you to leverage its potential for improved muscle recovery fully.
Our Experience:
We own and use Theraguns daily. We also have the TheraFace Pro and their Wave Rollers, so we’ve pretty much bought into Theragun life! We’ve put them all to the test according to our protocol and used them extensively. So trust us; we know what we are talking about!
If you are here, you probably already have a Theragun. But that doesn’t mean you know about the company itself.
However, there’s a slight chance you got your Theragun because a friend recommended it or you were gifted one.
In that case, you may not entirely know about the brand, so here’s what you should probably know:
So, Therabody massage guns, the Theraguns, are specially made to improve recovery.
This is why you need to understand how to use a Theragun effectively to make the most out of your muscle massager.
If you want to understand how to use a Theragun properly, you first need to understand the different products available (don’t worry, we won’t bore you with all the details about various products here; there is already a place for that).
So, in a nutshell, here’s what you need to know:
Proper use of your Theragun produces good results (in this case, efficient muscle recovery) and ensures that you avoid unnecessary accidents and, most importantly, injuries.
If you want to know how to use a Theragun properly, you must know where not to use it. You should avoid passing the massage gun over certain areas of your body.
Remember, Theragun massagers aim to get the muscles working in tip-top form. So you want to avoid using them on areas that don’t have many muscles, such as bony, sensitive, or injured areas.
Avoid using your Theragun on your collarbones, ankles, the top of your feet, stomach, exposed blood vessels of the skin (e.g., the front part of a neck), sensitive nerves, ribs, and other vital organs.
There are certain situations when using it may not be recommended.
Let’s start with injuries. Aren’t Theraguns great at rehabilitating injuries? Well, that is true, but only up to a point. Injuries, especially sprains or wounds, are a no-go for your Theragun.
Besides the fact that it will be terribly painful, using a massage gun on a healing injury is not wise. Healing tissues don’t need pummeling from a Theragun—you risk exacerbating the hurt. As recommended above, talk to your doctor or physiotherapist when unsure.
What more? We don’t recommend using your Theragun on historically sensitive body parts such as funky knees. Fractures and open wounds should also never be touched with a massage gun. Avoid areas with a blood clot or acute inflammation.
For pregnant women, there is some good news from researchers because studies are ongoing to determine if using a Theragun is healthy for your condition. In the meantime, check our post on massage gun while pregnant and talk to your doctor about it first.
And to conclude this section, let’s take a slightly broader view.
Using a Theragun is quite beneficial, but you can crank up your recovery a notch by combining the percussive therapy with other methods and devices.
For instance, you can explore the Wave series products (which we have reviewed: Wave Roller, Wave Duo, and Wave Solo), as well as hot and cold wearables, compression systems, and hot cupping devices, all of which can be effective for muscle recovery and pain relief.
Last but not least, you should consider incorporating Theragun into your regular routine for best results, so better get to know how to use a Theragun properly!
Here are high-level, step-by-step instructions on how to use a Theragun. This applies to all Theraguns. We will discuss different models in a separate section.
Check out Theragun devices in action. Here’s a photo gallery of us testing the devices on our bodies. These easy-to-use and effective massage guns really deliver.
Can I use my Theragun every day for as long as I want? Not necessarily.
You need to understand what you want the Theragun massager to do for you. You must consider what muscles you want to massage, the effect you want, and what massage gun attachment to use.
Here’s some insight on how often and how long you can use your Theragun:
But these are just general instructions on how often and for how long you should use your Theragun. We are not entirely dogmatic about it here.
That said, we won’t leave without providing you with a few more places to find first-hand info on how to use a Theragun massager. They include:
Here, we discuss the unique features of individual Theragun models, how they work, and how to use a Theragun. Let’s have a look, shall we?
Theragun Prime is the basic version of the full-sized Theraguns. It has a simple design and has no significant bells and whistles.
That said, it’s a solid device that performs well when needed. It also has Bluetooth connectivity and is the cheapest of the full-sized Theraguns.
Our Advice: With Theragun Prime, you can follow the general how-to-use instructions provided above.
Theragun Elite is a bit more advanced than Prime. It has features like an OLED screen and a force meter, but the other features are the same as Prime.
Our Advice: You can apply the general instructions above here as well.
Theragun Pro is the big kahuna of all Theraguns. It has a rotating arm, an OLED display, pre-loaded treatment presets, and a removable battery.
Let’s explore some of these features further below:
Our Advice: In every other aspect, the Theragun Pro is similar to any other Theragun model, so please follow our step-by-step instructions as mentioned above.
The Theragun mini is tiny compared to its large counterparts. It has simple operation and Bluetooth and app connectivity.
The Mini has a different shape (a solid triangle) and no arm. The initial version was pretty large, but the new version is smaller and easier to work with. We love it.
Our Advice: What about the instructions for the Theragun mini? Well, since there is nothing unique from a usage perspective, we advise you to follow the steps listed above.
Do you know how to use Theragun attachments? Learning how the attachments work and how to mount and unmount them correctly is essential if you hope to get the best results from your muscle massager.
First, the Theragun heads mounting system is universal across all models (including the mini). That means all attachments for any device will fit, making this a great option.
We say this because Theragun Mini only has 3 attachments (1st generation has only one!), Theragun Prime has 4, Elite includes 5, and the Theragun PRO 5th Gen is the only one that features all 6 of the Theragun attachments available (including their patented SuperSoft attachment head).
You can also buy the Theragun Duo Adapter for dual-head percussion therapy. Theragun attachments are softer than the generic hard plastic we see with many other massage guns.
Quick Tip: Check out our post for straightforward advice on where to buy Theragun attachments.
Below is our Theragun attachments guide:
As we explained above, Theraguns have Bluetooth connectivity and an app (except for the Theragun Relief). The app adds a bit of smart tech to your muscle recovery treatment.
The app makes massaging with a Theragun easier. What do we mean? The app can learn your routines and help you massage on the go. For instance, if you have the Theragun Elite and Pro models, you can store up to 3 presets.
These presets allow the app to control the device without you having to fiddle with the buttons. You save your preferred speed, time, and force meter.
It’s not just the presets; the app can interact with other tech gadgets in your life. It can work with the Apple HealthKit, Google Fit, and Samsung Health to suggest guided massage routines that could change how you treat your muscles. You also get a trove of educational material on therapy massage and other useful resources.
Here’s how it works:
In addition to learning how to use a Theragun, we’ve included a two-step process for cleaning it after use.
TIP: Theragun massage guns are not waterproof. They’ll probably resist a few splashes and drops of sweat but nothing more. Please don’t wash or immerse your Theragun in running water or liquid.
You want to avoid using Theragun on your collarbones, neck (especially the front part), and stomach. The idea is to avoid injuring yourself with the Theragun thuds. You only want to use your muscle massager on areas of the body with muscle. Don’t touch the ankles, sensitive nerves, ribs, or other organs.
Yes, use a Theragun to treat your sore muscles as needed. Theraguns are known to help alleviate muscle tension by enhancing a healthy flow of blood to the vessels. That said, only use a Theragun on your sore muscles as recommended.
Your Theragun can help you achieve so much in your muscle recovery. You can use it for 30 seconds before a workout to warm up the muscles, reactivate your muscles (for 15 seconds) in case you get fatigued during a workout, and for 2 minutes to relieve soreness in your muscles. Remember to only use your Theragun for a specific reason within a specified time.
It’s recommended that you apply a bit of pressure to feel the sports massager working on the muscles. However, don’t apply too much pressure that makes you uncomfortable or causes you to feel pain. Listen to your body as you massage and adjust the pressure accordingly. Use the force meter (Theragun PRO and Elite) to measure how much pressure to apply.
Now you know how to use a Theragun – or at least you have a rough idea of how to handle one.
Theraguns are great for relieving muscle soreness and helping you reach your recovery goals. However, you need to use them correctly to maximize their benefits. Follow the instructions given here, and you will never go wrong.
If you haven’t used a Theragun before, it’s probably time to get one and share your experience.
We share our Theragun tips based on our experience. Let us know your experience!
Here's a quick rundown of all the tweaks and edits we've made to this article to keep it accurate and up-to-date!
Current version.
Feb 14, 2025: Minor editorial changes. (Author: Mario)
Published on:
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Written by:
Greg Szostak
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