How to Use a Massage Gun: A Complete Guide to Relief and Recovery

Massage guns have surged in popularity for good reason—they're convenient, effective, and easy to use. Whether you're an athlete looking to speed up recovery, someone with a sedentary job hoping to relieve tension, or simply interested in self-care, massage guns can be a powerful tool to have at your disposal. In this blog post, we'll cover 6 different ways that you can get the most out of a massage gun.

1. Before a Workout: Warm Up Your Muscles

Using a massage gun before a workout increases blood flow and helps activate your muscles, reducing the risk of injury. Focus on the major muscle groups you’ll be using (e.g., quads, hamstrings, shoulders) for about 30 seconds each.

Tips:

• Use a low to medium setting

• Keep the device moving; don’t press too hard or stay in one spot too long

2. After a Workout: Boost Recovery

Massage guns help flush out lactic acid and reduce soreness post-exercise. Apply a massage gun to worked muscles for 1–2 minutes each in 30 second bursts.

Tips:

• Use a higher setting for deeper recovery

• Stretch after use of massage gun to support muscle recovery

3. To Relieve Daily Tension and Stress

Even if you haven’t been to the gym, daily activities like sitting at a desk or carrying heavy bags can create tightness. Use a massage gun on your neck, shoulders, lower back, or feet to ease tension.

Tips:

• Start on the lowest setting

• Apply short 15–30 second bursts to sensitive areas

4. For Chronic Pain and Trigger Points

Massage guns can be useful for targeting recurring knots and trigger points.

Tips:

• Use a pointed attachment on specific problem areas for deeper penetration

• Limit use to 15 seconds on one spot to avoid over-stimulation or injury

5. To Improve Circulation and Mobility

Regular use can help improve range of motion and circulation. This is especially helpful for older adults or those with limited mobility.

Tips:

• Use sweeping motions across large muscle groups

• Incorporate it into your morning or bedtime routine

6. Before Bed: Promote Relaxation

Using gentle, soothing pulses on your calves, back, and shoulders before sleep can encourage relaxation.

Tips:

• Use a soft and round attachment

• Focus on slow, rhythmic movements

Final Thoughts

Massage guns offer incredible versatility, from boosting athletic performance to aiding in daily relaxation. By using proper technique and consistency, you can get a lot of benefits from a massage gun. Always consult with a healthcare provider if you have injuries or medical conditions before using a massage gun, of course.

If you want to learn more about the benefits of massage be sure to check out our other blog posts. And explore our Sanitas massage guns—simple, effective tools designed to fit into your daily routine.