How I Use Massage Guns to Keep My Muscles Happy (and You Should Too!)

Let’s be honest—teaching spin, lifting weights, and powering through group fitness classes day after day feels incredible… until the soreness sets in. 😅 Don’t get me wrong, I love that “I crushed it” feeling after a tough workout, but I don’t love when my calves feel like bricks or my glutes scream every time I sit down.

That’s where my trusty massage gun comes in. Seriously, it’s like having a personal recovery assistant in my gym bag—and once you know how to use one the right way, it can make a huge difference in how you feel between workouts.

Let me walk you through how I use massage guns and percussion therapy for recovery, and how you can do the same to keep your body happy, limber, and ready to move!

What Is Percussion Therapy, Anyway?

In simple terms, percussion therapy is rapid bursts of pressure delivered deep into your muscle tissue. Massage guns use this technique to:

• Help loosen tight muscles

• Increase blood flow

• Reduce soreness and stiffness

• Speed up recovery

Think of it as a high-speed mini jackhammer that feels way better than it sounds!

When I Reach for My Massage Gun

Here’s how I personally use my massage gun during the week:

🔹 Post-Workout Cooldown

Right after a tough class—especially legs day or back-to-back spin—I hit the major muscle groups (quads, hamstrings, glutes, calves) for about 30 seconds each. It helps flush out built-up lactic acid and keeps the next-day soreness at bay.

🔹 First Thing in the Morning

If I wake up stiff (hello, mid-40s life!), I’ll spend 5 minutes loosening up with the massage gun before my morning stretch. It helps me move better and starts my day on the right note.

🔹 Before Bed

If I’m feeling extra tight, I’ll do a quick session before bedtime, especially on my low back or hips. It helps relax my body and honestly gives me better sleep!

How to Use It Like a Pro (Not a Bruised Tomato)

It’s tempting to go full throttle and jam that thing into your sore spots—but don’t. You want to glide the massage gun slowly over the muscle, not drill into it. Here’s what I’ve learned:

• Start on the lowest speed—especially if you're new or sore.

• Never use it on bones, joints, or your neck. (Trust me. Just don’t.)

• Keep it moving—spend about 30 seconds to 2 minutes per muscle group.

• Avoid open wounds or inflammation—stick to muscle tissue only.

If it hurts, ease up. This isn’t “no pain, no gain” territory. It's all about recovery and relaxation.

My Go-To Spots to Hit

If you’re wondering where to start, here are the spots I hit most often:

✅ Quads (front of thighs)
✅ Hamstrings (back of thighs)
✅ Glutes (booty!)
✅ Calves
✅ Lower back
✅ Shoulders and upper traps (especially after holding those handlebars all day)

And don’t forget your feet! A couple of slow passes on the arches can work wonders if you’ve been on your feet all day.

Can It Replace Stretching or Foam Rolling?

Nope. I still stretch after every class and make time for foam rolling a few times a week. Massage guns are a tool, not a replacement. But used together? Chef’s kiss. 👌

Final Thoughts: Treat Yo’ Muscles!

You don’t have to be a professional athlete to take your recovery seriously. If you’re working hard in the gym—or in spin class with me—you deserve to take care of those muscles.

Massage guns have become one of my favorite self-care tools because they’re quick, effective, and easy to use wherever I am. I even travel with mine!

So if you’ve been eyeing one or wondering if they’re just a fitness fad, let me say this: my sore glutes and I give them a big thumbs up. 👍

Keep moving, keep recovering, and don’t forget: taking care of your body is just as important as pushing it to the limit.

Let me know if you’ve tried percussion therapy before, or if you have questions about how to use one. I’m always happy to share what’s helped me stay strong, limber, and spinning year after year!

As always, thank you so much for spending a few minutes of your time with me today! Don’t forget to check out my Class Schedule for all my upcoming locations and times — I’d love to see you in class! And if you’re curious about any of my go-to products or recommendations, head over to the My Favorites page where I answer all your most frequently asked questions about what I use and love. Until next time...

...stay happy and healthy!