筋膜槍確實能幫忙舒緩痠痛，但力道太強、時間太久，反而可能造成瘀青或肌肉發炎。想要放鬆又不傷身，關鍵在「位置正確、力道溫和、時間有限」。
先弄清楚：筋膜槍可以幫你做到什麼
筋膜槍透過高頻震動，協助放鬆緊繃肌肉、增加局部血流，適合在運動後或久坐肩頸僵硬時使用。它不是治療骨頭或神經壓迫的萬能工具，只能當作肌肉放鬆的小幫手。
A minimalist line art illustration with simple, elegant strokes. Clean monochrome style with precise linework and emphasis on form and composition. Continuous flowing lines with consistent weight. Professional outline drawing with negative space utilization. Pure black and white aesthetic. Scene: A small modern apartment room in Taiwan on a cool evening, wooden floor, simple sofa and low table, soft indirect lighting implied by gentle shadows. A young adult seated upright on the edge of the sofa, side view in medium shot, occupying about one third of the frame, using a massage gun on their thigh. Their posture is relaxed but slightly tired, facial expression showing mild relief. The massage gun is held in one hand at a realistic angle, gently touching the front of the thigh, with the other hand naturally resting on the knee. Environment details: a standing lamp, a folded yoga mat leaning against the wall, and a small shelf, all drawn with clean lines. Camera angle at eye level, medium distance showing the relationship between person and room. No brand logos, no readable text, no watermarks.
使用前先檢查：你是否適合用筋膜槍？
如果你有急性扭傷、明顯腫脹發熱、心血管疾病、懷孕，或正在服用抗凝血藥物，應先諮詢專業醫師，不要自行拿筋膜槍在患處強力震動。
筋膜槍 3 步驟：力道輕、慢移動、不久站
- 步驟 1：從最低段位開始
開機後先用最低速度貼在目標肌肉上 5–10 秒，感覺一下身體的反應，不要一開始就追求「越強越有效」。
- 步驟 2：平貼肌肉、緩慢滑動
握住筋膜槍，讓槍頭垂直、輕貼在肌肉表面，沿著肌肉走向慢慢滑動，像「刷過」而不是「往裡面戳」。避免直接壓在骨頭、關節或脊椎上。
- 步驟 3：控制時間與頻率
同一個部位建議 1–2 分鐘內，整體使用時間控制在 10–15 分鐘。一天同一區域不需要多次重複，以免加重酸痛。
A minimalist line art illustration with simple, elegant strokes. Clean monochrome style with precise linework and emphasis on form and composition. Continuous flowing lines with consistent weight. Professional outline drawing with negative space utilization. Pure black and white aesthetic. Scene: Medium-close view focused on the upper body and legs of a person sitting on a sturdy chair in a bright, uncluttered room. The person holds a massage gun correctly in one hand, gently perpendicular to the side of the thigh, and slowly moving along the muscle. The other hand rests naturally on the opposite leg for balance. The camera angle is slightly above waist level, clearly showing the correct grip, distance, and contact point, yet keeping all object proportions realistic. Background elements like a simple shelf and a plant are indicated with thin lines to maintain balance. No logos, no readable text, no watermarks.
哪些地方不能用？這些情況要停手
- 避免直接作用在頸部前方、喉嚨、鎖骨、肋骨、脊椎正中、關節處。
- 有傷口、皮膚感染、瘀青、麻木區域，不要再用筋膜槍刺激。
- 使用過程若出現刺痛、暈眩、心悸，應立即關機休息，必要時就醫。
搭配伸展，放鬆效果更完整
在筋膜槍放鬆後，加入 15–30 秒的輕度伸展，例如小腿靠牆伸展、胸肌開展，可以讓放鬆效果維持更久，也比較不容易再次緊繃。
A minimalist line art illustration with simple, elegant strokes. Clean monochrome style with precise linework and emphasis on form and composition. Continuous flowing lines with consistent weight. Professional outline drawing with negative space utilization. Pure black and white aesthetic. Scene: A wider view of a clean home environment, showing a person standing near a wall doing a gentle calf stretch after putting down a massage gun on a nearby low table. Medium-wide shot so the person and room are fully visible, with the person occupying about one third of the frame. The person faces the wall, one leg bent and one straight, hands on the wall, posture stable and natural. The massage gun lies horizontally on the table at realistic size. Perspective at eye level, balanced composition with simple furniture outlines and a yoga mat on the floor. No brand logos, no readable text, no watermarks.
簡單記住：不求痛、求舒服；不求久、求穩定。身體在放鬆，而不是在忍耐，就代表你的筋膜槍用法大致是對的。
