Massage guns have become ingrained in the post-workout recovery process, with many people reaching for these handheld percussion massagers to knead out sore muscles. As a distance runner, I use mine to help with tight hamstrings and quads after a long run.
While plenty of athletes reach for a massage gun once the work is done, physical therapists say you’re missing out if you don’t use your device for warm-ups, too.
Why a Massage Gun Can Be a Great Warm-Up Tool
“A massage gun has the capability to provide some or all of the pre-workout warm-up if used appropriately,” says Nancy R. Kirsch, physical therapist and chair of Rehabilitation and Movement Sciences at Rutgers in New Jersey.
Using a massage gun before a workout can loosen up your muscles, explains Vijay A. Daryanani, a physical therapist at Mass General Brigham Spaulding Rehabilitation in Marblehead, Massachusetts. “When you loosen up your muscles, it increases blood flow to the area,” he says. “That allows the tissue to warm up, and you may feel that your muscles respond better.” Relaxing your muscles before a workout also makes them feel less tight and can increase your range of motion, Kirsch says.
How to Use a Massage Gun to Warm Up
Because most people don’t use a massage gun this way, it’s fair to have questions. Here’s how experts recommend using this tool to warm up.
Start By Massaging the Largest Muscle Groups
Kirsch recommends focusing on larger muscle groups or areas that feel tight. If you’re planning to work your legs, like on a trail run or leg day at the gym, Daryanani suggests focusing on your hamstrings, quads, and glutes.
Each attachment head of your massage gun can be effective for different areas of the body. The ball head is the most versatile, but a flat head can cover a large surface area, Kirsch points out. “A cone head is good for trigger points and knots,” she adds. “A massage gun can be used for one to two minutes per area.”
Decide When to Use the Tool During Your Warm-Up
In a perfect world, Kirsch says you’d use the massage gun about 10 to 15 minutes before your main workout to optimize blood flow. But when you decide to use a massage gun during your warm-up, according to Kirsch, it is a matter of personal preference. You might stretch, use the massage gun, and then hop on the bike—or maybe you’d prefer to use it after spending a few minutes on the bike.
How to Tell If This Is Working for You
It’s best to pay attention to how you feel when you work out after a massage gun warm-up, according to Kirsch. “Note if you feel looser and if your muscles feel more responsive and flexible, and consider if the discomfort has lessened,” Kirsch says. “Do you notice less fatigue? These are all indicators that the massage gun is beneficial to you,” she says.
Overall, Daryanani says using a massage gun can easily fit into most people’s warm-up routine. “Everyone is looking for a little advantage with getting themselves prepped or recovered faster,” he says.
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