How to use a massage gun for knee pain

If you have knee pain, everyday activities like walking, climbing stairs, or playing sports can quickly become uncomfortable. That’s why many people look for strategies to ease discomfort and improve mobility — and massage guns can be a helpful tool.

Using massage guns — especially as part of a consistent exercise routine — can ease muscle tightness, alleviate pain, and improve knee mobility. “Gentle recovery strategies, such as stretching and using a massage gun, can offer relief from muscle soreness and help you stay active,” says Courtney Fitzpatrick, PT, DPT, a Hinge Health physical therapist.

Here, Hinge Health physical therapists share how to use a massage gun for knee pain, plus how this tool can help prevent future discomfort.

What is a massage gun?

A massage gun is a handheld device that uses percussive therapy, or fast, repetitive pressure and vibrations, to boost circulation and stimulate muscle tissue. This pulsing can help bring more blood flow and nutrients to muscles, enabling them to relax.

Massage guns can offer at-home relief, similar to what you might expect during a traditional massage. But instead of having a massage therapist work out your muscle knots, you can adjust the pressure and speed of a massage gun to provide a similar experience. 

Massage guns often come with a range of different attachments, or heads, to help treat different parts of the body. For example, a big, round attachment may help you target more surface area on your back, glutes, or thighs, whereas a small, pointy attachment can help address smaller muscle groups in your feet or along your shins, for example.

A massage gun can be used whenever you need relief, but people often use them before or after exercise. You can use a massage gun before a workout to help prepare the muscles that support your knees for movement. Using a massage gun after a workout can help muscles recover by increasing blood flow to tense areas. 

Benefits of using a massage gun for knee pain

Massage guns can help you prevent and treat knee pain. Some benefits include: 

• Reduces knee pain and muscle tension. Whether you’re feeling sore after a workout, experiencing discomfort related to knee arthritis, or recovering from a minor injury like a muscle strain, it’s common for the muscles around your knee to feel tense or guarded as your body adapts. “Massage can help ease that protective tension by signaling to your body that it’s safe to soften and relax,” says Dr. Fitzpatrick.

• Promotes blood flow. Using percussive therapy on the leg muscles around your knee can help stimulate blood flow to the area, ‌supporting your comfort and recovery. “Increased circulation allows oxygen and nutrients to be delivered to your muscles, reducing pain and boosting mobility,” says Dr. Fitzpatrick. Increased blood flow can also help remove waste products that make muscles sore. 

• More muscle stimulation. Stimulating the muscles around your knee with a massage gun before you exercise can be a part of your warm-up routine. A massage gun can boost oxygen and other nutrients to the muscle groups you’re preparing to work and reduce pain.

• Increases range of motion. Tense muscles can limit your knee’s range of motion. Massage guns can help relieve muscle stiffness.

• Stronger muscles. A report in the International Journal of Sports Physical Therapy that reviewed the results of 13 studies on massage guns found that using a massage gun can help improve muscle strength when paired with exercise therapy.

How to use a massage gun for knee pain

You can use a massage gun daily if you’d like, but there are a few things to keep in mind so that you don’t overdo it. Following the  physical therapist-recommended guidelines below can help you get the most out of your massage gun while preventing further irritation to the muscles around your knee.

• Avoid bony areas. Massage guns are designed to be used on soft muscle tissues, so it’s best to use them around the muscles near your knee rather than directly on your kneecap. 

• Keep moving. Movement is medicine for any type of musculoskeletal pain, and knee pain is no exception. Staying active is one of the best things you can do to relieve pain around your knees and avoid more stiffness or tightness. If you find yourself limiting activity, a massage gun may provide the immediate relief you need to get moving again. It stimulates muscles so that you have less pain when you’re active.

• Watch the clock. While going too fast may not benefit your muscles, spending too long on one spot can sometimes be irritating. Dr. Fitzpatrick recommends massaging your knee muscles for up to two or three minutes at a time. Focus on each area for 10 to 20 seconds at a time to start. 

• Listen to your body. Percussive therapy should feel soothing, not painful. “The goal is to get relief — not add discomfort,” says Dr. Fitzpatrick. If you notice any pain while using the massage gun, try lowering the intensity or spending less time on that spot. Pay attention to what feels best for your body, and remember that it’s okay to adjust as needed. Using a massage gun a few times a week is usually a good place to start, focusing on areas that feel tense or achy.

• Stay consistent. Using your massage gun often can help you get the most benefit. “A single session may feel nice, but you’ll likely notice more positive effects when it becomes a routine,” says Dr. Fitzpatrick. Aim to spend 2-4 minutes on your knee each day, or most days of the week, and see how your body responds.

• Talk to a physical therapist. If you’re unsure about using a massage gun or want guidance on how to use it, a physical therapist can help. They can also suggest exercises to complement your routine and support your recovery and help prevent reinjury. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.

When not to use a massage gun 

Massage guns can be helpful for many symptoms, and they’re generally seen as safe, but they’re not for everyone. If you have an acute injury, like an ACL, MCL, or meniscus tear, or a knee fracture, hold off on using a massage gun until you get clearance from a provider. 

It’s also a good idea to avoid using a massage gun over a recent bruise or open wound, significant swelling, unusual warmth, if you have or are at risk of blood clots like deep vein thrombosis (DVT), or have a significant neurological condition affecting your legs. “If you’re not sure, your medical provider can help you determine whether a massage gun is a good option for you,” says Dr. Fitzpatrick. 

PT tip: Expand your recovery toolkit 

Massage can be a supportive part of your recovery toolkit, but it’s just one option among many. “Often, the most effective way to address knee discomfort is by combining different approaches, like movement, exercise, and other conservative treatments,” says Dr. Fitzpatrick. Working with a physical therapist can help you discover a variety of tools that fit your needs and preferences, so you can get back to doing what you love.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Sams, L., Langdown, B. L., Simons, J., & Vseteckova, J. (2023). The Effect Of Percussive Therapy On Musculoskeletal Performance And Experiences Of Pain: A Systematic Literature Review. International Journal of Sports Physical Therapy, 18(2). doi:10.26603/001c.73795

2. Driller, M., & Leabeater, A. (2023). Fundamentals or Icing on Top of the Cake? A Narrative Review of Recovery Strategies and Devices for Athletes. Sports, 11(11), 213–213. doi:10.3390/sports11110213

3. Ricardo Maia Ferreira, Silva, R., Vigário, P., Martins, P. N., Casanova, F., Fernandes, R. J., & Sampaio, A. (2023). The Effects of Massage Guns on Performance and Recovery: A Systematic Review. Journal of Functional Morphology and Kinesiology, 8(3), 138–138. doi:10.3390/jfmk8030138

4. García-Sillero, M., Benítez-Porres, J., García-Romero, J., Bonilla, D. A., Petro, J. L., & Vargas-Molina, S. (2021). Comparison of Interventional Strategies to Improve Recovery after Eccentric Exercise-Induced Muscle Fatigue. International Journal of Environmental Research and Public Health, 18(2), 647. doi:10.3390/ijerph18020647

5. Beutler, A., & Fields, K. B. (2023, March 28). Approach to the adult with knee pain likely of musculoskeletal origin. UpToDate. https://www.uptodate.com/contents/approach-to-the-adult-with-knee-pain-likely-of-musculoskeletal-origin