Each Theragun attachment changes how the device delivers force to your body, and picking the right one makes a noticeable difference in how effective (and comfortable) the treatment feels. Most Theraguns ship with four to six attachments, and the full lineup includes options ranging from ultra-soft foam heads to precision tips designed for deep trigger point work. Here’s what each one does and when to reach for it.
The Dampener: Your Everyday Default
The Dampener is the soft, rounded attachment you’ll probably use most. It’s made of a slightly cushioned material that absorbs some of the device’s percussive force before it reaches your skin, making it comfortable across virtually every muscle group. Think of it as the all-purpose option: quads, hamstrings, glutes, upper back, calves. If you’re new to percussive therapy or unsure which attachment to grab, start here.
Because the Dampener spreads force over a wider, softer surface, it works well on areas where you’re sore but don’t need pinpoint pressure. Float it slowly over a muscle group for 30 to 60 seconds, letting the device do the work. You don’t need to press hard. Light to moderate pressure is enough for the percussion to reach the underlying tissue.
Standard Ball: A Firmer All-Rounder
The Standard Ball looks similar to the Dampener but is noticeably denser. It covers both large and small muscle groups and delivers more percussive intensity because the firmer material doesn’t absorb as much energy. Use it on the same areas you’d use the Dampener, but when you want deeper pressure: thick muscles like the glutes and quads, or a tight upper back after a long day at a desk.
If you find the Dampener feels too gentle on a particular area, swap to the Standard Ball before jumping to a precision attachment. It’s the natural step up in intensity without concentrating force into a small point.
Supersoft: For Bones, Joints, and Tender Spots
The Supersoft attachment is the gentlest option in the lineup, designed specifically for tender areas, bony regions, and joints. Spots like the shins, elbows, wrists, and the area around your kneecap all benefit from this head because it cushions the percussion significantly.
Therabody’s own safety guidelines flag bony prominences as areas requiring extra care, including reduced force and a softer attachment. The Supersoft is built exactly for this. If you’re working near any area where bone sits close to the surface, or if you have general sensitivity to pressure, this is the attachment to use. Keep the speed setting low and move the device steadily rather than holding it in one place.
Thumb (Bullet): Precision for Trigger Points
The Thumb attachment, sometimes called the Bullet, narrows all of the Theragun’s force into a small, rounded tip. It’s the manual equivalent of a therapist digging their thumb into a knot. Use it when you can feel a specific tight spot, like a trigger point in your upper traps, a knot between your shoulder blades, or tension along the muscles that run beside your spine.
To use it effectively, locate the knot first by running a broader attachment (like the Dampener) over the area until you feel a tender spot. Then switch to the Thumb and hold it on that point for 15 to 30 seconds. You’ll feel the muscle resist at first, then gradually release. Don’t crank the speed to maximum. A moderate setting gives the attachment time to work into the tissue without causing you to tense up against the pressure, which defeats the purpose.
Cone: Targeted Work on Hands and Feet
The Cone is similar in concept to the Thumb but with a slightly different shape that tapers to a point. It’s designed for the most precise percussive therapy Therabody offers, concentrating force into the smallest possible area. It excels on trigger points, smaller muscle groups, and areas like the hands, feet, and forearms where the muscles are compact and layered close together.
The Cone is also useful for working on scar tissue. Its concentrated contact point lets you address adhesions more directly than a broader attachment can. When using it on your feet (plantar fascia, for example), start at a low speed and work along the arch slowly, spending a few extra seconds on any spots that feel especially tight.
Wedge: Shoulder Blades and IT Bands
The Wedge has a flat, angled edge rather than a round surface. This shape lets it fit into the contours of your body that a ball-shaped attachment can’t reach as easily. Its two primary targets are the shoulder blades and the IT band, the thick strip of connective tissue running along the outside of your thigh from hip to knee.
For the shoulder blade area, angle the Wedge so its edge runs along the border of the scapula, where the muscles underneath tend to hold tension. Move slowly along the inner edge of the blade from top to bottom. For the IT band, lay the flat edge across the outer thigh and glide it from just above the knee up toward the hip. The IT band can be quite sensitive, so start on a lower speed setting and increase only if the pressure feels manageable.
Micro-Point: Added Stimulation
The Micro-point attachment has a textured surface covered in small raised points. These points add a stimulating sensation on top of the standard percussion, increasing circulation to the treatment area. It’s designed for problem areas that need extra attention, particularly smaller muscle groups where you want both percussive depth and surface-level stimulation.
The upgraded version, the Micro-point Plus, is compatible only with the Theragun Pro Plus and Prime Plus models. If you have an older or more basic Theragun, check compatibility before purchasing this attachment separately. In practice, reach for the Micro-point when a standard round attachment feels like it’s not quite enough but a precision tip like the Cone would be too intense.
General Technique Tips
Regardless of which attachment you’re using, a few principles apply across the board. Let the device float over the muscle rather than pressing it in hard. The Theragun generates enough force on its own, and excessive pressure can bruise tissue or cause you to tense the very muscle you’re trying to relax. Move the attachment slowly, about an inch per second, and spend 30 seconds to two minutes per muscle group.
Start every session on a lower speed setting and increase only if the area tolerates it well. This is especially important for sensitive spots and when using concentrated attachments like the Thumb or Cone, which deliver all of the device’s power to a very small area.
Where Not to Use Any Attachment
Therabody lists several areas as off-limits regardless of attachment: the face, throat, and genitalia. You should also avoid applying direct pressure over any surgical site or implanted hardware. If you have areas of numbness or abnormal sensation, use extra caution or skip those zones entirely, since you can’t accurately gauge whether the pressure is too high if you can’t fully feel it.
For bony areas you do want to treat (like along the shin or around a joint), always use the Supersoft attachment, keep speed low, and reduce the pressure you apply. The goal in those regions is gentle stimulation of the surrounding soft tissue, not deep percussion into bone.