mistakes
1 / 7head or eyes
2 / 7the rest no
3 / 74 / 7don't push it
5 / 7when you feel
6 / 7full routine?
7 / 7The Short Version
- Use a massage gun only on muscle. Never use it on your head, face or eyes, your neck or spine, your joints, your armpits, groin or the back of the knee, or a fresh injury. Doctors have reported eye injuries from using one near the eyes.
- Longer is not better. In a 2026 analysis, longer treatments went with higher soreness scores. Start with a minute or two per muscle.
- Float it, do not push it, and leave fresh injuries to a physio.
A massage gun is easy to use and easy to misuse. It is tempting to sit on the couch and hammer a tight hamstring for ten minutes, or to try it on a stiff neck or tired eyes at the end of a long day.
Most mistakes just waste your time. A few can hurt you. Here are the five to avoid, the places it should never go, and the signs that tell you to stop.
Photo: SportPlus.sg / Isis Ang
Where Not to Use a Massage Gun
| Area | Use it? | Why |
|---|---|---|
| Big muscles: calves, quads, hamstrings, glutes, back of the shoulders | Yes | Massage guns are applied to the muscle or tendon |
| Head, face and eyes | Never | Case reports of retinal tears and a dislocated lens |
| Neck, spine and other bones | No | Little muscle covers them |
| Joints such as knees and elbows | No | Not muscle |
| Armpits, groin and behind the knee | No | Nerves and blood vessels sit close to the surface |
| A fresh strain, sprain or bruise | No | See a physio first |
The Five Most Common Mistakes
1. Using It on Your Head or Eyes
This is the one that matters most. Doctors have reported retinal tears in a student who used a high-frequency massage gun directly on his eyes to relieve tiredness, and a dislocated lens with glaucoma in another person who used one on closed eyelids. The BMJ Case Reports authors called for clear manufacturer warnings against this kind of use.
2. Hammering Bones and Joints
The device is meant for muscle. Keep it off your spine, kneecaps, shins, elbows and ankles, and stay on the fleshy part of the muscle.
3. Thinking More Time Means More Recovery
A 2026 meta-analysis of 12 randomised trials found that longer treatments were associated with higher soreness scores. Its authors also say the dose findings are preliminary rather than a prescription. A sensible starting point is a minute or two per muscle.
A minute or two per muscle is plenty to start.
4. Pressing Down Hard
The technique is to "float" the device over the skin, as a 2023 review describes it, letting short bursts of pulses do the work. Leaning your weight into it does not make it work better.
5. Treating a Fresh Injury
If something is sharp, swollen, hot or bruised, put the massage gun down and see a physiotherapist. Save it for tight, tired muscles.
Signs You Should Stop
- Sharp or Electric Pain: Move away from that spot.
- Pins and Needles or Numbness: Stop and move to a different area.
- Bruising or Lasting Redness: You pressed too hard or stayed too long.
Train Smart and Recover Well with ATHLO+
A good device makes the routine easier. The Theragun mini (3rd Generation) comes with three attachment heads and three speed settings, and the Theragun Prime Plus adds a heated attachment. See the full Therabody range on the Therabody page.
Ready for the full routine? Read our guide to using a massage gun before and after a workout next.
Sources
- O'Connell N, Khan A. Bilateral retinal tears and dialysis: a rare complication of percussive massage gun use. BMJ Case Reports, 2026.
- Bilateral anterior lens luxation with secondary glaucoma strongly associated with self-application of a percussion massage gun to closed eyelids. BMC Ophthalmology, 2026.
- Effects of percussive therapy dosages on recovery from acute exercise-induced muscle damage: a systematic review and meta-analysis. Chiropractic & Manual Therapies, 2026.
- Sams L et al. The Effect of Percussive Therapy on Musculoskeletal Performance and Experiences of Pain. International Journal of Sports Physical Therapy, 2023.
- Product details from the Theragun pages on ATHLO+, 2 November 2026.
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