Your Cart

How To Use a Massage Gun for Muscle Recovery?

How To Use a Massage Gun for Muscle Recovery? You can follow the steps below:

  1. Select the right attachment.
  2. Find the most comfortable setting.
  3. Start slowly.
  4. Do not apply pressure.
  5. Move your massage gun to different muscle groups about every 2 min.

Also, you can use a muscle massage gun in the below situations.

  • Before Workouts
  • Post-Workout
  • Muscle Soreness
  • Experience Muscle Tension

And this article will share more details about how to use a massage gun for any type of workout and other information about massage guns and muscle recovery.

When you turn on the massage gun and try to massage a certain muscle on your body for a minute or two, you’ll marvel at how amazing it is! The soreness and fatigue in your body seem to have been greatly reduced! However, you may not know how to use massage gun for muscle recovery. Fortunately, this article on how to use a massage gun for muscle recovery is sure to be of some help to you.

What is a Massage Gun?

Massage Gun for Muscle Recovery

It can look and sound just like a power tool. It may also be your best way to recover from a hard workout and warm up.

The massage gun is the hottest trend in fitness that may soon be available at your gym. In the past three years, people have become more aware of the importance of increasing blood flow to muscles. There are many ways to achieve this, including foam rollers, vibration therapies, and standard massage landings in gyms.

The massage gun trend in fitness is relatively new. Foam rollers have been around for a while, but vibrating foam rollers were introduced on the market about three to four years ago. These foam rollers were created because vibrations caused a phenomenon called the Golgi tendon reaction, which could help relax tight muscles.

It looks like a power tool and, once turned on, it whirs just like one. However, recent models have lowered that sound. It is easy to use. Simply aim the gun at your skin about one inch away and it will pulsate backward and forth to relax muscles and promote blood flow in much the same manner as a vibrating foam roller. However, it’s much easier than a foam roll and feels more natural.

When to Use a Massage Gun

Gardner explains that there are many situations where a massage gun is effective.

When to Use a Massage Gun

Before Workouts

A massage gun is a great way to warm up before a workout. She suggests that you spend one minute on each of the muscle groups you are working out as well as the surrounding, supporting muscles. She adds that if you plan to run or do a lower-body workout, massage your quads, hamstrings and glutes.


She says that massage guns can be used after a workout to help maintain circulation. It may also reduce inflammation, which could help with post-exercise recovery.

Muscle Soreness

Massage guns are also used to treat sore muscles after exercise.

Experience Muscle Tension

Gardner also reveals that percussion therapy can be used to reduce stress and muscle tension. It is recommended to be used for one to two minutes on each major muscle group to aid relaxation.

How to Use a Massage Gun Properly

Different workouts work for different people. However, different massage guns may be more effective for certain people than for others. Regardless of the brand, the basic steps should be the same. You can then move on to more intense settings.

Select the right attachment for you: It all depends on which muscle group you are working with. Bullets are better suited for smaller muscles than large balls.

Your body should not touch the device. This will prevent injury and allow you to find the most comfortable setting.

You should start slowly. Even if your massage experience is extensive, you should still be slowing increasing the intensity of your massage. You may find yourself in a position where you can do a handstand scorpion and another day where you have difficulty doing any inversions. Just. Start. Slow.

Do not apply pressure. The goal is to reduce inflammation and not create more. Instead of applying pressure to your skin, let your massage gun “float” on top.

You can channel your inner Ariana Grande by saying “Thank you, next” approximately every two minutes, and can avoid overworking your muscles by moving to different muscle groups often. You may feel pain when you use the massage gun.

How to Use A Massage Gun for Muscle Recovery

Some areas and muscle groups of the body will come up repeatedly, both with recurrent soreness or with expert guidance. Below are some key areas to target and how to use your massage tool on trouble spots

How to Use a Massage Gun for Any Type of Workout

Before you move a massage gun all over your body, think about your preferred modality and your goals. Some sports or workouts can cause stiffness in certain areas. A massage gun will be most beneficial if you focus on those sore spots. Here are some examples of massage gun programs that can be tailored to different types of activities to help you get an idea of how to use a massage gun to suit your needs.

How to use a massage gun for running

How to use a massage gun for running

Running can cause soreness in your lower body because it works your gluteus maximus and inner and outer thigh muscles as well as your quads and quads. Winnie Yu, P.T.T. and C.P.T. physical therapist at Bespoke Treatments New York suggest that runners focus their massage gun sessions on quads and calf muscles. According to the British Journal of Sports Medicine, sprinting is more likely to injure your hamstrings.

  • Quads (muscles at the front of your thighs)
  • Hamstrings (muscles at the back of your thighs).
  • Calf muscles
  • Glutes (the muscles in your butt)

How to Use a Massage Gun for Strength Training and Weight Lifting

How to Use a Massage Gun for Strength Training and Weight Lifting

Yu says that the best way to use the massage gun for weight lifting will depend on the type of lifter. She suggests that you use the massage gun to target the muscles that you are working on during the session. This will help reduce soreness or tightness after the workout.

Yu also says that a massage gun can be used on the rectus fimus (the inner, upper part of each quad) to reduce anterior pelvic tilt, which can lead to excessive back arching when lifting. This will help reduce your chance of injury to your lower back when lifting. It is common for beginners as well as experienced lifters who have to lift heavy loads.

  • Rectus femoris
  • The erector spinae muscle (muscles in your lower back that run along your spine column’s sides)
  • Hamstrings
  • Glutes

How to Use a Massage Gun for Boxing

How to Use a Massage Gun for Boxing

Yu suggests that you focus your massage on your upper body if you are a fan of boxing. This is because your muscles can become tight when you take defensive, guarded positions or throw punches. She advises that you spend time working on your calves, as it can cause problems with your ability to move around the bag and ring.

  • The anterior muscles of the Serratus (muscles that run along your ribs’ sides)
  • Muscles of the Erector Spinae
  • Upper traps (muscles at the point where your shoulder meets your neck).
  • Calf muscles

How to Use a Massage Gun for Swimming

How to Use a Massage Gun for Swimming

Swimming exercises almost every muscle in your body, and it has a low impact! — even muscles like your traps, lats, and delts that are often neglected when you run or cycle. These muscles can be given extra attention when you massage them.

Upper traps

The muscles of your upper back called the rhomboids (located deeper than your trap muscle)

The largest muscles in your upper body are the lats, which run from your underarm to the top of your glutes.

The middle traps are the portion of muscle just below the upper traps

How to Use a Massage Gun for Dance Cardio

How to Use a Massage Gun for Dance Cardio

Do not be deceived by dancers who claim it is easy. Jumps and leaps require a lot from your legs. Your calf muscles are important for receiving and producing force during locomotive movements like jumping.

  • Calf muscles
  • Quads
  • Hamstrings
  • Glutes

How Often Should You Use a Massage Gun?

The contents of this section should be identical to the section “When to use a massager” We’ll be mentioning a few things as we explore the use of percussion massagers.

We think massage guns are fun devices. You can use them as often or as little as you feel is necessary.

Don’t get excited or go too far. Here are some guidelines on when and how to use them.

  • Muscle activation is when you want to prepare your body for an activity or a workout. Do not do this for more than 30 seconds.
  • Muscle Reactivation is used when muscles spasm or fatigue threatens your workout. Here, you can only do this for 15 seconds.
  • Massage guns can be used to aid in recovery and pain relief. It can also be used to alleviate pain. It can be used as a temporary pain relief device. It can be used here for approximately 1-2 minutes. Take care not to damage nerves or apply too much pressure on sensitive areas.

How Long Should You Use a Massage Gun?

Rechargeable batteries are available for massage guns. The batteries can overheat if they are used for a prolonged period. Overheating can cause discomfort when using the batteries.

The geniuses behind these devices discovered this and created a shut-off system. After about 10 minutes of continuous usage, most devices will shut down automatically.

However, since 10 minutes may not be enough sometimes, devices with better features will automatically turn off after 20 minutes.

Alternative Muscle Recovery

There are so many muscle-recovery tools available that it would be difficult for the average person to keep up with them all.

It’s a good idea to have a specific modality in mind. Someone who is interested in muscle mashing (AKA myofascial releases) doesn’t need to worry about EMS or muscle rubs.

Below we explain how to find the best muscle recovery tools for four different types of situations.

Self-Myofascial Release

Self-Myofascial Release

Self-myofascial Fascial Release is a form of soft-tissue treatment that aims to dissolve adhesions or tense tissue in fascia.

Fascia, also known as “webbing”, is a type connective tissue that can be found throughout the body. It helps to keep bones, muscles, ligaments and other organs in their proper places. Manual manipulation may be able to relieve some of the discomfort caused by tightening and pain.

These are some useful SMR tools:

Foam rollers, vibrating foam rollers

  • Massage guns
  • Roller sticks
  • another rolling tool-Roll Recovery R8 is
  • Massage balls (such as the Dimple Ball that we have recommended above)

Massage guns and springs have more power and penetrate deeper tissues than regular foam rollers, sticks, or massage balls. Our guide to massage guns and foam rolling is a good place to start learning about self-myofascial releases.

For compression

For compression

Although compression stockings were once the most popular, compression therapy has been used for centuries to improve blood circulation and reduce fluid retention. Nowadays, a Google search for “compression for muscle healing” will return a slew mechanical compression boots, such as the NormaTec boots that I mentioned above.

These are the basics of a compression boot (or complete compression suit) that you should consider adding to your exercise recovery routine.

  • Multiple compression levels
  • Segmented compression is a type of compression that has seams in the boots and chambers that fill with air.
  • The control unit should have a minimum of a two hour battery life
  • A carry case
  • Boots made of a durable and easy-to-clean material like a thick nylon mix

You can also use compression socks or wraps if you don’t want to spend $500-1000.

Hot/Cold Therapy

HotCold Therapy

You can increase or decrease blood flow to your muscles by applying heat/cold to them. This will help to enhance recovery.

Temperature can be very cost-effective or expensive when used as a muscle-recovery tactic. Muscle rubs that provide heating and cooling sensations to the skin are a great way to relieve muscle pain. Also, heating pads, wraps, and cold showers are not expensive.

But, fancy ice bath tubs, such as The Cool Plunge and whole-body cryotherapy, are more expensive than most people can afford.

Budget is everything. The best way to approach this issue is to find a product that fits your budget. A heating pad or muscle rub is an option if you are looking for something portable.

Warning: Heat should not be used on muscle strains, sprains or bruises. Heat can increase blood circulation and cause swelling. For any treatment related to injury, consult your doctor.

For Electric Muscle Stimulation

For Electric Muscle Stimulation

Electric muscle stimulation (or e-stim) is a form of physical therapy that uses electrical currents to stimulate the muscles. This can increase blood circulation, block pain signals and decrease muscle spasms.


We provide an overview and benefits of massage guns, a popular tool for muscle recovery and explain what a massage gun is, and when and how to use it properly. We also cover how to use a massage gun for muscle recovery and the recommended frequency and duration of use. Additionally, we discuss alternative methods for muscle recovery. Overall, we’re aiming to provide helpful information for people seeking to use a massage gun as a tool for muscle recovery.


1. How Do You Use a Massage Gun to Treat Yourself?

1) You don’t need to apply the massage gun on your body.
2) Place the massage stick on your back. Do not apply any pressure. Let it float.
3) Move the massage gun along your muscle. Slowly move the massage gun along the muscle, about an inch per second or slower.
4) You can hit a knot or tension area with the massage gun. Let it rest there for a few seconds before you move on.

2. How Do You Use a Massage Gun to Your Legs?

You want to focus on the quads, calves and calves when you are using legs. The flat head is recommended here, as you might need to target the quads and calves with your legs. Keep still for around 30 seconds before moving on.

3. How To Use Massage Guns Heads

For large muscles and sensitive areas, blunted or round attachments work best. For deep tissue work or targeted areas, pointier attachments are more effective.

Leave a Reply

Your email address will not be published. Required fields are marked *