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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!
How to use a Theragun – Top four Theragun massage guns.
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:
Therabody1 (as they are known today) started as Theragun. This is important because, even though there’s a new brand name, the massage gun products still go by Theragun, followed by a series name (PRO, Elite, etc.).
Therabody started the whole massage gun craze – others did it too, but Therabody popularized percussive therapy.
But they don’t just sell massage guns. With time, they have introduced other products.
Theragun mainly promotes muscle recovery for those who are active.
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.
Getting Started with Theragun
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).
Which Theragun Should I Get?
So, in a nutshell, here’s what you need to know:
There are 6 different Theraguns to choose from: 4 full-sized massage guns (Theragun Professional, Theragun Elite, Theragun Sense, and Theragun Prime), the Theragun Relief (small massage gun) and the Theragun mini massage gun. Three full-sized models have a high amplitude of 16mm, while the Theragun mini and the Thereagun Sense have 12mm. All Theraguns but Theragun Relief have Bluetooth connectivity with the Therabody app.
Each device is aimed at a slightly different user. This is very important if you are going to make the right choice. It’s not just about knowing how to use Theragun massagers; you need to know which one to pick first. We have a comparison post here if you need to learn about the different muscle massagers.
Which Theragun should I get? – We are focusing on the 4 well-established Theraguns
Preparing for a Theragun Massage
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.
The first step to ensuring proper use of a Theragun is to read the user manual—after all, this is a new device for you, right?
You can also read information about the device you are using from online sources such as Therabody’s website2.
You could also consult a qualified physiotherapist or talk to your doctor for concerns.
Theragun’s manual is pretty basic, but no worries; we’ve got Theragun tips and guidance for you. Also, it’s worth checking out their website.
Where not to use a Theragun?
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.
When to Avoid Using Theragun
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.
Theragun Benefits: Maximize Them All
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!
Therabody Wave Series products enhance your Theragun massage gun experience – you may give ’em a try!
How to Use a Theragun: Step-by-Step
Step-by-Step Instructions
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.
Ensure your Theragun is fully charged. Most come with the battery partially or sometimes fully charged. We will talk more about charging a Theragun later.
Turn the device on by firmly pressing and holding the central button on the control panel.
For the full-sized Theraguns, you can adjust the intensity by pressing the plus + and minus – buttons on the button pad. For Theragun mini, the power button adjusts the speed settings – tap it to cycle through speeds.
Use a proper grip depending on the area you are targeting. The triangular shape of the Theraguns allows for different grips, which in turn help to reach areas that traditional massagers can’t easily reach.
Start your massage slowly and gradually increase the intensity.
Apply appropriate pressure (measured as stall force). For Pro and Elite models, you can use the Force Meter feedback.
When done, turn off the device by holding the central button.
Theragun Mini and Theragun Professional in Action
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.
How Often to Use Theragun? How Long Should You Use a Theragun?
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:
Under normal circumstances (this is for anyone using a Theragun for muscle soreness, recovery, etc.), it’s recommended that you pass your Theragun over a section of your body for at least 15 seconds. If you must overdo it, don’t exceed the 2-minute mark. In that case, it should take you about 15 minutes to do a full body massage.
You can use your percussion massager 2-3 times a day. We’ll see shortly that you can use your Theragun for different reasons. But perhaps the most important thing is to listen to your body. You don’t want to use your device for too long; otherwise, you risk getting sore and even fatiguing your muscles.
There are different ways you can use your Theragun.
You can use it for muscle activation, perhaps just before a workout session. Use your Theragun for 30 seconds on the muscles you wish to exercise.
If your muscles get cold during the workout, you can reactivate them with another 15-second session. Muscle reactivation not only reenergizes you, but it also relieves muscle spasms and fatigue.
For muscle recovery—usually after a workout or strenuous activity—float your Theragun over the affected area for 2 minutes. This also workswhen you need to relieve pain in your muscles.
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:
Using the Therabody app for guided routines. This is the game changer and has been for a while. It’s the simplest way to learn how to use your device. We’ve only seen something similar once with Hypervolt. Even so, in our opinion, the Therabody App is miles ahead. The app can control the device and works almost perfectly.
Check our massage gun guides. We have done plenty of “How to use/Can I use massage gun to…” etc. guides. You can check out some of the most popular below:
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?
How to Use a Theragun Prime
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.
How to Use a Theragun Elite
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.
How to Use a Theragun Professional
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:
Visually guided routines Theragun Pro is the only model with pre-loaded treatment presets. Four of these routines are included: Sleep, Warm, Recovery, and Theragun Break are available. The device’s OLED display allows you to access these routines directly. How do you use them? Once the device is on, press the left < and right > buttons to toggle between the presets. Once you have selected a treatment, press the + and – buttons to increase or decrease the speed.
The rotating arm The Pro’s rotating arm adjusts into 4 positions. To change it, push the rotating arm button on the underside of the device and relocate it to the desired position.
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.
How to use a Theragun Mini
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.
Theragun Attachments: Use Them Properly
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.
In the gallery above: dual adapter with two SuperSoft attachments installed; the SuperSoft attachment featuring a replaceable foam tip; the soft Dampener attachment (see how soft it is?); and attaching the ball attachment to a Theragun Mini.
Below is our Theragun attachments guide:
Micro-point – This one works to add stimulation during treatment.
Dampener – We believe this one works as the flat head but is softer. It’s the universal attachment that you can use to massage the entire body.
Supersoft – This one is meant to massage tender areas, bones, and joints.
Standard ball – This one is firmer than the Dampener and does the same thing.
Wedge – It works on shoulder blades and IT bands.
Thumb – This one is probably the equivalent of the bullet head. It works on trigger points.
Theragun attachments guide: brief descriptions and their impact levels.
How to install Theragun attachments:
Ensure that the Theragun device is turned off.
Select the attachment that you wish to use.
Align the attachment with the tip of the Theragun arm.
Push the attachment into place until it clicks and locks in securely.
Turn on the Theragun device and use it as directed.
Close-up of Theragun Prime attachment and the mounting tip.
How to remove Theragun attachments:
Turn off the Theragun device.
Locate the attachment that you wish to remove.
Using two fingers, place one finger on either side of the attachment gasket.
Firmly pull the attachment away from the Theragun device.
Store the attachment safely until you are ready to use it again.
The drawing from Theragun’s user manual illustrates the correct method for removing a Theragun attachment. Pay attention here, as the attachment tip can easily break.
Theragun and the Therabody App
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.
Enhance Your Theragun Experience: How to Use the Therabody App
Here’s how it works:
Pair the device via Bluetooth – the process is straightforward.
Explore the app and learn what it offers—nothing is too hard to figure out. It works in much the same way as any other app.
The Therabody app’s user-friendly design, with easy-to-follow visuals and guides, makes it great for users of all experience levels and shows you how to use a Theragun properly.
Theragun Care and Maintenance
In addition to learning how to use a Theragun, we’ve included a two-step process for cleaning it after use.
First, sanitize your muscle massager using a disinfectant to clean it and remove any accumulated dirt.
Second, apply fresh disinfectant and wipe (using a downward motion) again. Ensure you clean all sides of the percussion massager.
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.
FAQs – Frequently Asked Questions
Where should you not use a Theragun?
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.
Should you use a Theragun on sore muscles?
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.
How often should you use a Theragun?
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.
Should you apply pressure with Theragun?
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.
Bottom Line
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
Greg Szostak
Hey, I'm Greg, co-founder of MassageGunAdvice.com, with four years of experience in testing over 50 different massage guns. As an avid marathon runner interested in sports tech, I ensure our product reviews are accurate. My responsibility is to verify device specifications and maintain review consistency, simplifying product comparisons for our readers. With a web and graphic design background, I snap the photos and videos you see and keep our site looking sharp.
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