How to use a massage gun on your legs after a marathon - Tom's Guide

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So you've bought one of the best massage guns on the market, but you're wondering how to use it after you've crossed the finish line of your first or fastest marathon.

Your legs are bound to feel beaten up after running 26.2 miles, but massage guns can be used as a recovery tool to help reduce DOMS (or delayed onset muscle soreness), and make getting down the stairs easier the next morning! According to the Cleveland Clinic (opens in new tab), research has shown that massage guns deliver targeted percussive therapy directly to your muscles, helping to soothe DOMS, improving muscle recovery, and increasing range of motion and blood flow

But how soon after running should you use a massage gun, and how can you tell the difference between muscle soreness and injury? To find out more, we spoke to health and wellness education specialist Nikos Skevis.

a photo of Nikos Skevis

Nikos Skevis

Nikos is a health and wellness specialist with 15 years of industry experience. He graduated from Brunel University in 2007 with a Sports Sciences degree, specializing in physiology, psychology, and biomechanics. He has spent most of his career providing education and mentorship in the fitness industry and has also acted as a fitness coach and massage therapist for elite motorsports drivers. Nikos has also been the voice and face of several e-learning platforms including personal training, massage, and nutrition qualifications for awarding body Active IQ. Nikos is currently working as a master trainer and educational consultant for the global wellness technology company Hyperice, where he specializes in the creation and delivery of educational content for B2B partners as well as retail activation. Nikos is also a keen runner and has participated in multiple marathons.

How soon after a marathon should you use a massage gun?​


"Generally the guidelines with recovery techniques are to administer within a few hours of the event in order to maximize the benefits, but using a massage gun after this window will still provide some relief to the user," Skevis explains.

How can you tell if muscles are sore or injured?​


"Running a marathon can bring on some seriously delayed onset muscle soreness (DOMS), so expect muscles in the legs such as the quads, hamstrings, and calves to be pretty sore! DOMS tends to peak 24 to 72 hours after exercise, so any soreness that gradually gets worse during that time period is likely to be normal.

"Any pain to a muscle that was brought on suddenly during the race is likely to be an injury and would likely benefit more from a cold compression rather than percussive therapy, although this will be a good tool to utilize in the latter stages of rehab."

As a reminder, when it comes to when you shouldn't use a massage gun, you shouldn't go near your body with a massage gun if you have a broken bone, sprain or strain, or an inflammatory injury.

What frequency should you use the massage gun at?​


"A marathon will cause cellular damage to muscle tissue, leading to soreness and inflammation. There will also be an accumulation of metabolic waste products that can exacerbate the situation. To help your body remove waste products and improve these symptoms, try using your percussion device at a lower frequency (speed) for 90 to 120 seconds with a little more pressure applied as you move the device towards your heart (e.g. from the knee towards the hip). This will aid the lymphatic system (the bodies sewage system), with the removal of these waste products as well as mobilize static venous blood (carrying carbon dioxide).

"The lymphatic fluid will move towards the lymphatic nodes where waste can be filtered out and the blood will move back to the lunges, via the heart, to be refilled with oxygen. This will provide good conditions in the muscle tissue to aid recovery.

"Itโ€™s likely you may need to use a lighter pressure if you have severe DOMS, so avoid reaching a discomfort level of 7/10 or above. Spend a little more time on the areas that are particularly sore and this should gradually relieve symptoms. It may be helpful to use a soft attachment on particularly sensitive areas, such as the cushion attachment if using a Hypervolt."

Can massage guns help you recover faster?​


"Along with the removal of metabolic waste and reducing inflammation, there are several other benefits to percussive therapy that can aid recovery. Increased circulation ensures that oxygen and nutrients can be efficiently shuttled into muscle tissue, whilst carbon dioxide (metabolic waste) can be taken away. Studies have shown that percussive therapy can reduce soreness and pain sensitivity, as well as reducing the symptoms of DOMS and improving flexibility. Percussion massage can also stimulate the parasympathetic nervous system (the rest and digest branch of the nervous system), which stimulates relaxation and promotes tissue healing. To feel the relaxation effects of percussive therapy, it is advised to use the device for a longer period of time such as 20 minutes or more."

More from Tom's Guide​

Fitness editor

Jane McGuire is Tom's Guide's Fitness editor, which means she looks after everything fitness related - from running gear to yoga mats. An avid runner, Jane has tested and reviewed fitness products for the past five years, so knows what to look for when finding a good running watch or a pair of shorts with pockets big enough for your smartphone. When she's not pounding the pavements, you'll find Jane striding round the Surrey Hills, taking far too many photos of her puppy.


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  40. AliceSpa:
    THURSDAY at ๐—”๐—Ÿ๐—œ๐—–๐—˜ ๐—ฆ๐—ฃ๐—”.4915 Steeles Ave. E, Scarborough ๐Ÿฐ๐Ÿญ๐Ÿฒ-๐Ÿฎ๐Ÿต๐Ÿด-๐Ÿฌ๐Ÿด๐Ÿต๐Ÿด. 3 girls here today at ALICE SPA. Open 10am to 9pm: CLOUDIA (10am-9pm): is Vietnamese, young, petite 5'2" & 96 Lbs, B Cup, best rim deep bbbj cim. $40 Room Fee + $80 (incl bbbj & fs). +$20 for rim/cim. Excellent open minded services. KITTY (12:30pm-9pm) : is a new Korean girl, super busty, small body, new
  41. ForeverWarden:
    Thursday at ๐Ÿซฆโค๏ธ๐Ÿ”ด๐ŸŸฅโ™พ๏ธ๐“•๐“ž๐“ก๐“”๐“ฅ๐“”๐“ก ๐“ข๐“Ÿ๐“โ™พ๏ธ๐ŸŸฅ๐Ÿ”ดโค๏ธ๐Ÿซฆ๐Ÿซฆ2190 Warden Ave, Unit 201, Scarborough ๐Ÿฐ๐Ÿญ๐Ÿฒ-๐Ÿด๐Ÿฌ๐Ÿฌ-๐Ÿณ๐Ÿด๐Ÿด๐Ÿณ: Cindy, Sophia & Tracy. Cindy is a slim beauty, 5โ€™4โ€, natural C Cups. Her massage is nice, her services will drive you wild & her finish is a dream come true. Sophia is a sweet & pretty Chinese lady with natural B Cups and an awe-inspiring smooth rounded ass. Sophia can provide top notch services
  42. HolidaySpa:
    Thursday at ๐ŸŒด๐Ÿ˜Ž๐ŸŒ…๐“—๐“ธ๐“ต๐“ฒ๐“ญ๐“ช๐”‚ ๐“ข๐“น๐“ช๐ŸŒ…๐Ÿ˜Ž๐ŸŒด3517 Kennedy Rd, Unit 4, Scarborough โ˜Ž๏ธ๐Ÿฐ๐Ÿฏ๐Ÿณ-๐Ÿฎ๐Ÿฐ๐Ÿณ-๐Ÿญ๐Ÿญ๐Ÿต๐Ÿตโ˜Ž๏ธ: ANGELA, LUCY & CINDY. Angela is versatile and responsive. LUCY is a beautiful and slim Asian lady with a happy disposition and great services. CINDY is a slim & incredibly sexy lady with a smile that will melt your heart, & an ass that will fire up your spirit.
  43. SugarLoveSpa:
    Thursday at โค๏ธ๐Ÿ’™ ๐Ÿ’œโŽ๐—ฆ๐—จ๐—š๐—”๐—ฅ ๐—Ÿ๐—ข๐—ฉ๐—˜ ๐—ฆ๐—ฃ๐—”โŽ ๐Ÿ’–๐Ÿ’—๐Ÿ’˜: LUNA, MIA, SARA & TIFFANY; EVENING SASHA & SHAYLA. 1270 Finch Ave W (at Keele St), Unit 18. North York, ON โ˜Ž ๐Ÿฐ๐Ÿฏ๐Ÿณ-๐Ÿฏ๐Ÿฒ๐Ÿฑ-๐Ÿฎ๐Ÿฒ๐Ÿด๐Ÿด โ˜Ž LUNA is a slim, VERY PETITE and capable Vietnamese beauty, nice natural 34C Cups. Luna can do everything. MIA is a young & slim ๐™Ž๐™‹๐™„๐™‰๐™‰๐™€๐™, very PRETTY & PETITE Vietnamese beauty with perfect natural A Cups, 5โ€™1โ€ & 90 Lbs
  44. wilson holistic centre:
    new girl Nico works at ๐Ÿ’‹535 Evans Ave today ๐Ÿ’•๐Ÿ’•๐Ÿ’•โ˜Ž๏ธโ˜Ž๏ธ416-531-6969โ˜Ž๏ธโ˜Ž๏ธ
  45. Spa in Markham:
    GOLDEN FS โ€“ 8380 Kennedy Rd ๐Ÿ“ž 905-258-0777 / 416-688-6886 ๐Ÿ‡จ๐Ÿ‡ด MEGAN (Colombia), ๐Ÿ‡ป๐Ÿ‡ณ AMY (Vietnam), ๐Ÿ‡ญ๐Ÿ‡ฐ JOJO (Hong Kong), ๐Ÿ‡ป๐Ÿ‡ณ JULIE (Vietnam), ๐Ÿ‡ฎ๐Ÿ‡ณ SONIA (India) ๐Ÿ”Ž View Schedule: bit.ly/flowers_schedule ๐Ÿ›Ž๏ธ Booking Now: bit.ly/bookinggoldenlove
  46. FLOWER Spa - BLUEXADO | Thornhill | VAUGHAN:
    BLUEXADO FS โ€“ #06-1102 Centre St ๐Ÿ“ž 416-357-9797 / 416-678-8668 ๐Ÿ‡ป๐Ÿ‡ณ๐Ÿ‡ญ๐Ÿ‡ฐ CICI (Vietnam/HK), ๐Ÿ‡ป๐Ÿ‡ณ ANNA (Vietnam), ๐Ÿ‡ต๐Ÿ‡ญ๐Ÿ‡ป๐Ÿ‡ณ LUXY (Philippines/VN) ๐Ÿ”Ž View Schedule: bit.ly/flowers_schedule ๐Ÿ›Ž๏ธ Booking Now: bit.ly/bookingbluexadolove
  47. FLOWER Spa โ€“ PINK | Scarborough | TORONTO:
    PINK FS โ€“ 3300 McNicoll Ave ๐Ÿ“ž 416-299-5515 / 416-817-3839 ๐Ÿ‡ฎ๐Ÿ‡ท ELINA, ๐Ÿ‡ญ๐Ÿ‡บ VANESSA, ๐Ÿ‡ญ๐Ÿ‡ฐ JOJO, ๐Ÿ‡จ๐Ÿ‡ด MEGAN ๐Ÿ”Ž View Schedule: bit.ly/flowers_schedule ๐Ÿ›Ž๏ธ Booking Now: bit.ly/bookingpinklove
  48. SpringGreen.:
    Today we have 5 girls on downtown Toronto 72 gerrard street west๏ผš๐Ÿ’‹๐Ÿ’‹New girl MIMI๐Ÿ’‹๐Ÿ’‹ apple- Sweet school girl with a large serving of naughtiness Angela- Slim beauty with long legs and nice proportions Julia- Exotic beauty with great service and attitude kโ€†k- Spunky fun in... Attachments Call and text 6478910699 Ask...
  49. wonderspa:
    wonderspa: wonderspa: โ˜Ž๏ธ416-5000-800,L6a4H8๏ผŒopen10 to10,Ensuit shower available open long weekend ๐ŸŒน๐Ÿ”ฅbeautiful young Jessica deep tissue to relax massage back walk,hot stone๐Ÿ…sexy face sunny is very good looking,slim body ,nice body slide sweet sensual touch ๐ŸŒนbeautiful long hair younge new lily, amazing touch, really popular,must try๐Ÿ”ฅ๐ŸŒน๐Ÿ‘
  50. bnwellness_wilson:
    We have 4 young girls are working today, young cute Taiwanese 25โ€™s slime open mind and sexy flirty Tina 30โ€™s with curly body open mind, sexy Coco and pretty GFE Ella are providing deep tissue massage, pls call 4163985777 book appointment and walk in always welcome,back entrance and parking available, 350 Wilson Ave North York
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