How I Use Massage Guns to Support My Recovery Routine

Teaching spin, lifting weights, and guiding group fitness classes day after day feels rewarding — but my body definitely knows it has been working. After a long week on my feet, certain muscles feel like they need a little extra attention before they are ready to go again.

That is where my massage gun comes in. It has become a consistent part of how I take care of myself between workouts, especially on heavy teaching weeks. I want to be clear that it is one piece of a larger recovery puzzle — not a magic fix — but for me personally, it is a piece I reach for often.

What Percussion Therapy Actually Is

Percussion therapy uses rapid, rhythmic pulses to reach into soft muscle tissue. A massage gun delivers those pulses through a small attachment head, and you guide it slowly over the muscle group you want to work on.

In plain terms: it is a targeted tool that can feel helpful for loosening muscles that feel tight or fatigued. It is not a medical device, and it is not designed to treat injuries. Think of it more like a self-care tool you add to a routine that already includes stretching, rest, and hydration.

When I Reach for Mine

I use my massage gun in a few different moments throughout the week depending on how my body feels:

After a tough class or training session. When my quads or calves feel especially worked, I will spend about 30 seconds per muscle group with the massage gun before moving into my cooldown stretch. It can feel helpful for easing that initial post-workout tightness.

On stiff mornings. I am in my mid-forties, and some mornings my body takes a few minutes to want to move. A short session — maybe five minutes on the areas that feel most tight — can help me ease into my warm-up more comfortably.

On rest days. Light percussion work on a rest day, on areas that feel sore from earlier in the week, is something I find helpful as part of general maintenance. This is not the same as training — it is more like giving your body a little extra attention when it is asking for it.

How to Use It Safely

This part matters. Using a massage gun incorrectly — too much pressure, wrong areas, wrong speed — can make you feel worse, not better. Here is what I have learned:

• Start on the lowest speed. Especially if you are new to it, or if the area is particularly sore. You do not need high intensity for it to feel helpful.
• Keep it moving slowly. Glide it gently over the muscle rather than pressing it into one spot. You are not trying to dig in — you are working across the surface of the muscle.
• Spend 30 seconds to 2 minutes per area. More is not better here. Short and consistent beats long and aggressive.
• Stay on soft tissue only. Avoid bones, joints, the spine, and the front and sides of the neck. These areas are not appropriate for percussion therapy.
• Skip problem areas entirely. Do not use a massage gun on bruises, swelling, open wounds, inflamed areas, or anywhere that feels sharply painful. If something hurts when you use it, ease off — this is not a push-through situation.

If you have an existing injury, nerve symptoms, or any medical concern, please talk with a qualified professional before using one of these tools. This applies to postpartum recovery, cardiovascular conditions, varicose veins, and anything your doctor should know about. When in doubt, ask first.

My Go-To Areas

After teaching as much as I do, these are the spots I find myself returning to most often:

• Quads (front of thighs)
• Hamstrings (back of thighs)
• Glutes
• Calves
• Lower back — gently, staying away from the spine itself
• Shoulders and upper trapezius
• Feet and arches, especially after long days on my feet

I keep the attachment moving slowly over each area, staying on the muscle and away from any bony landmarks.

Can It Replace Stretching or Foam Rolling?

No — and I would not want it to. I still stretch after every class and make time for foam rolling a few times a week. Stretching lengthens muscle tissue and supports flexibility over time. Foam rolling works on myofascial tissue in a different way. Percussion therapy is its own tool, and each one plays a different role.

Used together thoughtfully, they complement each other well. But if I had to choose only one, I would keep stretching over everything else.

Recovery Is Part of the Work

This is something I come back to a lot: taking care of your body between workouts is not optional. It is where a lot of the progress actually happens. Sleep, hydration, rest days, mobility work — and tools like this one when they are appropriate — all add up over time.

You do not have to be a competitive athlete to take recovery seriously. If you are showing up consistently and working hard in class, your body deserves the same attention afterward.

If you have questions about what recovery looks like in practice, or you want to talk through what might work for your routine specifically, reach out — I am always happy to share what has worked for me.

And if you want to come move together, check the Classes page for current locations and times. I would love to see you there.

Stay happy and healthy!