The Well
How to Use a Massage Gun for Effective Muscle Recovery
Massage guns can be used by anyone to help with muscle recovery after a tough workout, a long walk, or just to ease those everyday niggles. If you’ve purchased a massage gun or received one as a gift and you’re unsure how to use it properly, we understand - they can seem intimidating at first glance. The good news is that massage guns are safe and easy-to-use devices, and we’ve gathered a few pointers to help you get the best from yours.
What does a massage gun actually do?
Massage guns deliver rapid, targeted pulses deep into muscles to boost circulation, relieve tension, break up knots, and reduce soreness, making muscles feel looser and more mobile. They use a motor to rapidly move a massage head, creating deep-tissue stimulation that mimics a professional massage, helping fascia relax and boosting blood flow for enhanced healing.
Before you start pummelling away, understanding a little more about how massage guns help stimulate and repair your muscles, you can target your percussive therapy for optimum results.
Massage guns deliver rapid, targeted pulses deep into muscles to boost circulation, relieve tension, break up knots, and reduce soreness, making muscles feel looser and more mobile. They use a motor to rapidly move a massage head, creating deep-tissue stimulation that mimics a professional massage, helping fascia relax and boosting blood flow for enhanced healing.
When should I use a massage gun – before or after I work out?
So, we know how they work, but the timing of when to use a massage gun? It’s down to you. Much like putting the kettle on for a cup of tea, there is really no wrong time, but there are certain windows that will offer better results for your body. Here is a quick start guide to break it all down.
| When to Use | Why Use It | Duration | Pressure | Goal | Ideal For |
|---|---|---|---|---|---|
| Before Activity / Warm Up | Prepare muscles for movement and increase circulation | 30 seconds to 1 minute per muscle group | Light to moderate | Wake up muscles, not deep release | Gym workouts, Strength training, Running or cycling, Sports and fitness classes, Long walks or hikes |
| After Activity / Recovery | Help muscles relax and support recovery | 1 to 2 minutes per muscle group | Moderate to heavy | Reduce muscle tightness and promote relaxation | Gym workouts, Strength training, Running or cycling, Sports and fitness classes, Long walks or hikes |
| Rest Days or Light Activity | Ease general muscle tension and stiffness | 1 to 2 minutes per area | Light to medium | Improve comfort and mobility | Desk-related stiffness, Travel recovery, Gentle movement days |
We caught up with Craig Alexander, Director of Anatomy Gyms, Level 3 Personal Trainer, strength and conditioning coach, and Master’s graduate in Obesity and Weight Management.
We asked him: Should you use a massage gun before or after your workout?
"Personally, I like to incorporate a massage gun both during the workout and post-session. Once you’re properly warmed up, it can be useful for targeted areas - for example, using it on the forearms before front squats to improve comfort and mobility in the rack position. Applying it again after training can support recovery and help you feel more prepared for your next session. "
Choosing the right attachment
You’ve unboxed your new massage gun and found a selection of nifty-looking attachments, and you’re confused. Don’t worry. As a general rule, larger attachments are designed to target larger muscle groups, and smaller ones work best for zoning in on precise areas.
Take some time to experiment, try them all out, and see what works for your body. Here’s a breakdown of the best ways to use commonly included attachments.
Ball: The perfect choice for beginners. Distributes even pressure over large muscle groups such as quads, calves, pectorals, and glutes. Good for daily use and provides firm yet comfortable pressure.
Flat: Great for intermediate users. Delivers consistent, firm pressure across broad muscle areas, including hamstrings, upper back, and shoulders. Ideal for regular use, it provides a deeper, more direct massage while remaining comfortable.
Bullet/Arrow: Designed for advanced users. Targets specific, tight knots in the upper back, feet, or wrists. Ideal for targeted relief, it delivers intense, pinpoint pressure for deep muscle relief.
Fork: Ideal for intermediate to advanced users. Designed to work around sensitive areas such as the spine, Achilles tendon, and neck muscles. Provides focused relief while avoiding direct pressure on bones and joints.
Important note: Massage guns are not designed to be used on bones or joints. Use them on soft tissue such as quads, biceps, and hamstrings.
How should I use it on each area?
You’ve chosen your attachment, and your daily grind is complete. Now’s the fun part – it’s time to get to work on those muscles. There is no right or wrong method; it’s all about listening to your body. Some days might require higher intensity and deeper pressure, but on rest days, a gentle session will do just the trick.
Choose your intensity
You’ve chosen your attachment, and your daily grind is complete. Now’s the fun part – it’s time to get to work on those muscles. There is no right or wrong method; it’s all about listening to your body. Some days might require higher intensity and deeper pressure, but on rest days, a gentle session will do just the trick.
Apply pressure
Gently press the attachment into your muscle. You do not need to apply too much pressure; the massage gun's vibrations do most of the work for you.
Move slowly
Move the attachment in a slow, controlled motion over the muscle area. Try not to hold the gun in one spot for too long.
How long and how often should I use it?
You can’t overdo it with a massage gun, but 1–2 minutes on each area is often enough to help relax tight muscles and help boost blood flow. If 30 seconds is all you need, that’s fine – there’s no target time here. If you’re really feeling sore (leg day can have that effect sometimes), repeat your massage gun session twice per day for the next few days. This should help ease soreness and get you back up and running in no time.
Does using a Massage Gun hurt?
Typically, when using a massage gun, you should not experience pain or soreness. If the area you are targeting is particularly tight, the sensation may feel more intense due to the sensitive, knotted tissue in your muscle fibres. In this case, reduce the intensity, apply less pressure, and switch to your softest attachment.
Why we love them
Massage guns are fast, effective tools that can improve your range of motion, relax sore muscles, and even reduce stress. You only need to commit a few minutes every day, making it the perfect addition to include in your cycle of measure, move, recover, repeat.
Which is the best massage gun?
If you don’t already own a massage gun and need a hand deciding which is best for you, there’s a whole world of options to choose from, featuring different settings, various attachments, and sizes. Let’s find one that fits your style.
For first timers
choose a massage gun that offers every day, reliable relief without adding extra weight to your gym bag. The Homedics MYTI Massage Gun fits in the palm of your hand but is powerful enough to soothe your whole body. It features 5 attachments, 4 intensity settings, and heats up to 45°C in seconds for even deeper muscular relief.
Step it up a notch
Want a more tailored approach with built-in temperature control? The Homedics NOVO+ Hot & Cold Massage Gun brings contrast therapy to recovery with both hot and cold massage options. It offers 6 intensity levels and 4 attachment heads with USB-C charging and a travel case. Perfect for daily gym or travel use.
For serious relief and variety
For those who put their muscles through the wringer, the Homedics Pro Physio Massage Gun is a versatile option for advanced recovery. Voted No. 1 by Men’s Health Magazine in 2025, it features 6 interchangeable massage heads, multiple intensity settings, and built-in temperature control. It’s a powerhouse recovery tool made to keep up with active lifestyles.
measure • move • recover • repeat
Remember, your fitness journey is a cycle: Measure → Move → Recover → Repeat. Massage guns fall into the ‘Recover’ step. When you recover effectively, your body feels ready to move again with less discomfort and more confidence.
By incorporating massage guns into your recovery routine, you’re not just treating yourself to a moment of relaxation – you are actively supporting your body to perform, recover, and continue improving. Consistent, mindful recovery makes repeating your workouts easier and more enjoyable, helping you stick to your goals, however big or small, in the new year and beyond.
Disclaimer
This blog is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before using a massage gun if you have a medical condition, injury, or are pregnant. Do not use massage guns on swollen, bruised, or visibly injured areas. Use at your own risk.
