Everything You Need to Know About Massage Gun Heads

Massage guns come with standard attachments. Ahead, find a guide on each attachment and its purpose.

Reviewed by Kristen Geil, NASM-CPT

Once your new massage gun arrives in the mail, you will likely be ready to rip it out of the box and treat yourself to some much-deserved percussive TLC. But in your flurried excitement, don't forget that your device comes with multiple massage gun attachments—each with a distinct purpose.

Because massage guns are powerful recovery tools, knowing how to use your gun and which attachments to choose is vital to reaping all the "ooh and ahh" sensations this tech has to offer. Plus, it can help you recover more quickly.

“Massage guns are tools that utilize percussive therapy to increase blood flow to the muscles and soft tissue in the body,” says Emerald Saling, a personal trainer, nutrition coach, and master flexologist with StretchLab.

These recovery devices also have been shown to improve range of motion and ease muscle soreness, making them an excellent option for any workout-lovers toolkit. Ahead, Saling and other experts discuss how to choose the right head for your needs as well as experiment along the way.

Related: How to Use a Massage Gun Correctly, According to Experts

Why Are There So Many Attachments?

Not all massage gun attachments are created equal, says Todd Exley, MPT, a physical therapist and owner of several FYZICAL Therapy & Balance Centers. "The various attachments allow for unique pressures and enable targeted approaches for different muscle groups. The smaller the attachment, the more intense the massage. The broader the attachment, the less intense the massage."

With this in mind, evaluate how your body is feeling before picking your attachment. If you’re still hurting from yesterday’s strength training session or the mileage you put in running, Exley recommends opting for larger, broader attachments with minimal pressure. However, if you’re feeling well-rested and craving a more intense massage, the smaller heads may be just what your body needs.

Standard Massage Attachments—And What They’re Good For

Most massage guns come with standard attachments that can be used with the gun depending on your massage goals. Here is a quick overview of each attachment and its purpose.

Ball Head

You’re likely already familiar with the ball-head attachment. This round, versatile head is often the standard head and works wonders on the large muscles of the legs like your hamstrings, quads, and calves. The lats and pecs may also benefit from a little bit of ball-head love.

Flat Head

The flat head attachment is made of a more rigid material and works well for larger areas because it can penetrate dense muscles such as the glutes, says Robbie Mann, PT, DPT, OCS, CMTPT, a doctor of physical therapy with FYZICAL Therapy & Balance Centers. The flat head is still fairly gentle and mild, though, so feel free to put it to work on sore legs and arms.

Bullet Head

The bullet head attachment is made of a hard material and penetrates deeply, says Exley. “It has the smallest surface area, which gives you more local/focal attention to wherever your target area is.” He recommends trying the bullet head on small, tricky-to-reach areas like your thumb or palm.

Fork Head

This unusual shape has a very specific purpose, says Dr. Mann. “The fork head is primarily used to relax the muscles along the spine; [and] the vibrating pressure can stimulate mild joint mobility between your vertebrae." He suggests being gentle and starting with low pressure.

Less Common, But Useful Attachments

Sometimes massage guns will come with other, less-common attachments. Here are a few additional attachments your massage gun may be equipped with and how they can be used.

Cushioned Head

You’ll probably find that you use the cushioned head almost as much as the classic ball head. This attachment is great for more sensitive areas of the body because it does not penetrate as deep as others, says Exley. "I recommend this attachment for the bottom of the foot or the plantar fascia because the head is softer, but it still has a good surface area to break down tough areas.”

Spade Head

Grab the spade if you’ve been using your massage gun for a while and feel ready to experiment with a slightly more specialized head. Not only is it a unique shape, but it's also good for long flat muscles like those in the lower back, says Saling. “The shape allows for the pinpointed pressure of the bullet, but with a broader reach.”

Make sure you ask a friend or a partner to help you reach your lower back, though. After all, you wouldn’t want to pull a muscle while trying self-massage.

Choosing the Right Attachment

Now that you have comprehensive knowledge about the various attachments, you’re ready to dive in. Before you begin your bodywork journey, though, keep the following best practices in mind.

Consider Your Body Type

Different bodies call for different massage gun attachments, says Exley. “It’s important to understand your muscle density before choosing your attachment. If you have an athletic build and more muscle girth and density, you can choose a harder attachment to penetrate deeper into your muscles. If you have less muscle tissue or are delicate, stick with the cushioned head to prevent increased pain.”

Those who primarily participate in cardio activities like running or power walking may find that those soft, broad heads feel better. Meanwhile, those who weight train or rock climb may need the specificity of smaller attachments in their massage experience.

Choose Which Area You Want to Massage

Next, pick a focus for your massage session. Use a massage gun on your body, muscles, and soft tissue, says Egley.

“Do not go directly over the bone with massage guns, as this can cause increased pain and potential injury," he says.

If your shoulder, hip, or knee joint is stiff, gently apply the massage gun to the muscles around the joint but do not go over the joint. Massage with intention and pay close attention to what you are doing to avoid accidentally placing the percussive gun somewhere it doesn’t belong.

Work in Circular Motions

When using a massage gun, make small circular motions and move across the treatment area slowly, suggests Dr. Mann. "The slower you move the massage gun, the more time your muscle has to relax and improve circulation in that specific area."

Practice this rhythm with a gentle intensity to start. When you’re feeling confident, experiment with other parts of your body, avoiding the joints of course.

Consider Your Specific Needs

Remember, you know your body best. During your massage gun journey, you may find that certain attachments feel really good and certain ones just aren’t for you—and that’s OK. Create a massage style that works for you and stick with it.

Bottom Line

In short, massage gun attachments are the "choose-your-own-adventure" of the recovery world. Generally speaking, larger attachments are for bigger, stronger muscles while smaller heads work best for smaller muscles.

That said, smaller attachments can be more intense—so use light pressure and pay attention to your body’s signals. In time, your self-massage skills will improve, and you won’t need as much guidance—so experiment, have fun, and enjoy the percussion. 

Related: Which Is Better: A Foam Roller or Massage Gun?

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