Your Cart

How to Use a Massage Gun for Knots: A Step-by-Step Guide

Do you know what is muscle knots? Are you suffering from muscle knots after a workout? In this article, we will share a step-by-step guide on how to use a massage gun for knots:

  • Step 1: Select the right massage gun
  • Step 2: Warm up Your Muscles
  • Step 3: Select the right attachment
  • Step 4: Apply the Massage Gun to the Affected Area
  • Step 5: Massage the area for 2 to 3 minutes
  • Step 6: Cool down Your muscles

Are you prone to muscle knots? You may find it hard to relax your muscles and release tension. Massage guns can help relieve pain and stiffness in your muscles. How do you use the massage gun to treat knots? This article will give you a step-by-step guide on how to treat muscle knots with a massager.

What Are Muscle Knots?

muscle knots

The muscle knot can be described as a small, tight, hard lump. The knot can also be tender and painful to touch when you stretch or flex the muscle.

The most common cause of muscle knots is repetitive motions and activities, such as long periods of sitting or performing daily tasks like typing on a computer keyboard or driving with only one hand on the steering wheel (also called “handshake driving”) instead of using two hands as you would normally do.

The “trigger points” of your gluteal muscles or low back muscles (the large muscles on each side) are common examples. Trigger points occur near the point where bones attach to tendons, and can cause muscles to tighten up when triggered by fatigue or stress.

They are often called “knots”, because they develop over time as a result of repeated movements, such as lifting heavy items or sitting for too long in one place without stretching first.

What Are The Causes of Muscle Knots?

cause of muscle knots

Overuse or muscle strain can cause muscle knots. Muscle strains are caused by repeated movements, inactivity, and long periods of sitting.

A sudden, forceful movement can cause muscle knots. This is common in sports. Pain from a muscle knot can be felt anywhere on your body, including in the muscles or tendons. A muscle knot in the neck or shoulder can cause pain behind your eyes or in your head.

Other causes of muscle pain include repetitive movements and stretching, as well as injury or trauma.

How to Avoid Muscle Knots

To prevent muscle knots, you can hydrate properly, eat a healthy diet, and rest and recover after your training. Warming up before and after exercising is important. Try this gym warm-up or this warm-up for runners. Then finish off with this stretching or post-run stretches.

Drink two to three liters per day. This will help your kidneys remove toxins and protect your muscles. Kayode says that foods high in protein and turmeric, as well as almonds, ginger, and blueberries, can help repair muscles.

You should aim to move regularly if you are sitting at your desk for long periods. Try a few stretches as well to avoid tension and loosen the muscles. These simple, safe, and appropriate exercises for back pain can be done at work.

What Is a Massage Gun?

Massage guns are a simple and quick way to relieve muscle tension and increase blood circulation. This handheld device looks like a drill. They are usually equipped with different attachments for the heads and speed settings to target specific muscle groups.

Vibration therapy is used to bring blood to the surface and increase circulation. This will help your muscles relax and warm up, reducing the pain you feel.

The Benefits of Massage Guns on Muscle Knots

You will also experience other benefits from using the product.

women using a massage gun

Improved Circulation and Blood Flow

The repetitive vibrations will increase circulation and bring more blood up to the surface. It will also provide your muscles with more oxygen and nutrients to help them heal faster.


You can relax by using a massager to ease muscle knots. After using a massage tool, you will feel less stressed. It is because the massage gun releases tension, but it also brings more fluid into your muscles. You will be more relaxed when you experience less pain.

Improves range of motion

You will find it easier to move when you relieve tension from a knot in your muscles. You will be able to move more easily as you experience less tension.

Check out this page for more information on the pros and cons of a massaging gun

How Do Massage Guns Help With Muscle Knots?

Massage guns are used to deliver targeted percussive treatment on muscles by moving the attachment head of the gun up and down rapidly. The Theragun Pro pulses at 40 times per second. It can also improve flexibility and mobility, as well as delayed-onset muscle soreness.

Jesse Feder RDN, CPT CSCS says that this temporarily increases blood flow and desensitizes an area. By constantly stimulating the muscles, you can temporarily reduce pain, stiffness, and muscle aches.

Vibration therapy is another popular therapy used in the fitness industry.

Percussive Therapy: Percussive therapies penetrate muscles deeper than their vibration counterpart. Massage guns such as Theragun Reach move rapidly up and down on the muscles, creating an intense pressure feeling. It can also be used to apply pressure to the fascia, which is the connective tissue surrounding muscles, organs, and other parts of your body.

Vibration Therapy: Vibration therapy is also designed to reduce muscle tension but with less intense pressure. This category includes items such as foam rollers, but also some massage guns that are less powerful and cost less.

Both vibratory and percussive therapies manipulate the sensation around soft tissue. This helps reduce muscle fatigue and soreness after workouts. Both will improve blood flow and tightness, but percussive treatment is more effective at reaching deeper muscles.

If you have sensitive muscles and suffer from chronic pain, you might want to opt for vibration therapy instead of percussive treatment.

Before buying a massage gun, it’s important to remember what massage guns cannot do. Victoria Sekely DPT, CSCS, creator of Train Smart Run Strong, says that the massage gun doesn’t do much more than temporarily desensitize a particular area. There is no change in your fascia or muscle structure. If it feels good then it is beneficial not because something has changed, but because it feels great.

Step-by-step guide:

Step 1: Select the right massage gun

To use a knot-busting massage gun effectively, you must first choose the correct massage gun. Massage guns come in many varieties, with their own features and benefits. Look for a massage tool that offers adjustable speeds, multiple attachments, and a long-lasting battery. You can customize your massage and easily target specific parts of your body using these features.

Step 2: Warm up Your Muscles

Warming up the muscles is essential before using a massager. You can do this by doing light exercises or stretching. Warming up your muscles increases blood flow, which prepares them for massage.

Step 3: Select the right attachment

Next, you need to select the attachment that will work best with your massage gun. The attachments target different parts of the body. The ball attachment, for example, is best for large muscle groups like the quads or glutes. While the bullet attachment works well for smaller areas, such as feet and hands.

Step 4: Apply the Massage Gun to the Affected Area

After you’ve selected the correct attachment, it is time to use the massage gun on the affected area. Apply light pressure at first and increase the intensity gradually. Massage the knot with the massage gun by moving it in circular or backward motions.

Step 5: Massage the area for 2 to 3 minutes

It’s important to not overdo the massage gun when using it for knots. Take breaks between each 2-3 minute massage. This will help prevent further injury to the area.

Step 6: Cool down Your muscles

It is important to cool your muscles down after using the massager. You can do this by stretching or using a roller. By cooling down your muscles, you can prevent stiffness and soreness.

How Often Should You Get a Massage For a Knot?

Don’t use your massager too often to relieve muscle knots, as this can cause irritation. You also need to use it frequently enough to get the best results.

Muscle knots vary in tightness and intensity. Muscle knots can be relieved after a few minutes using a muscle gun on a particular muscle group. However, they may return. You may have to use the massage gun several times per day at first to relieve specific muscle groups.

Consult a physical therapist to learn how to use the massage gun to relieve knots. They can also give you advice on how frequently to do it, depending on your circumstances.

Which Is The Best Attachment For The Massage Gun to Use on Muscle Knots?

best attachment for massage gun

You can massage knots with a variety of attachments. Massage gun attachments have a trigger that can be adjusted so it fits your hand perfectly. You won’t need to strain your fingers or wrist while you work on these painful areas.

What massage gun attachments are best for a massager to help loosen muscle knots? You can attach many different attachments to your massage gun. These include:

The knotted ball attachment allows you to apply pressure while the knot is being pulled through the masseuse by an electric current.

The knotted rollerball has indentations where your thumb or finger can be placed to act as pliers. Squeeze the ball tightly while tightening it. It is a great tool for people who are unable to reach certain areas because their hands don’t have full range of movement.

A long, rigid rod is the best attachment to use with the massage gun on muscle knots. This attachment allows you to massage your muscles deeply without any pain or discomfort. You can use this type of attachment to convert your massage gun into an electric foot masseuse.

Alternative Treatments for Muscle Knots

There are many ways to relieve muscle knots, and the associated pain and discomfort.

alternative treatments for muscle knots

Apply Heat

It is a great way to reduce inflammation and pain in the muscles. You can heat the heat pads cin the microwave. However, some heat up as soon as the pad is placed on the skin.

Massage ointments containing methyl salicylate such as Deep Heat can also be effective. When applied to the skin they can produce a warm feeling, which helps reduce pain and increase blood flow.


Kayode recommends stretching for 30 seconds or more.

Unsure of the best stretches for you? Try these five stretching exercises or this full-body stretch routine.

Professional Massage

Kayode says that if you let the massage therapists know where the knots are, they can work the muscles and use different “release” techniques.

They include trigger points and soft tissue releases, both of which are great at reducing the knots density. Kayode says that a trigger is a point on a muscle that causes pain. This can be in different parts of the human body.

Kayode says that a trigger point in the muscle trapezius, for instance, can cause headaches. The trigger point therapy involves applying pressure for 10 seconds with your thumb to the area. Also, this therapy can reduce muscle tension and headaches while improving flexibility.

A professional masseuse can also perform soft tissue release on a client to improve muscle flexibility.


Avoid causing muscle knots to worsen. Avoid doing any exercise that makes the pain worse. You’ll only make the knots worse and harder to treat. Avoid putting pressure on the muscle knots by finding a comfortable bed position.

Use A Massage Gun

Massage guns have many advantages, including the ability to help relieve muscle knots when they start to diminish. Massage guns are a form of percussive treatment, as they use rapid and intense vibrations to penetrate deep into muscle tissue, breaking down tension. Kayode warns against using the gun in high settings.

Actually, use regularly before muscle knots develop to reduce muscle tension and inflammation, which are the main causes of knots.


Massage guns can be an effective tool to treat muscle knots. Follow these simple steps to use a massage tool effectively. However, choose the right massager, warm your muscles up, select the appropriate attachment, then apply the gun to the affected areas, for a period of 2-3 minutes. Cool down your muscles. These tips will help you get the most from your massage gun, and improve your well-being.

Leave a Reply

Your email address will not be published. Required fields are marked *