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

  • Thread starter Thread starter massage
  • Start date Start date
  • Replies Replies 0
  • Views Views 768

massage

Registered
Joined
Apr 23, 2013
Messages
147,563
Reaction score
835
Points
113
a photo of a woman using a massage gun

(Image credit: Getty/AndreyPopov)

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.

"It’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.


Adblock test (Why?)
 
Shoutbox
  1. Golden Flower Spa:
  2. BlueXado Therapy & Spa:
  3. yuvamak:
    Any kind soul, plz help me with contact details of Bangalore...MP(along with therapist will be great)or SP...have got only few hours in Bangalore.
  4. Mike women:
    Has anyone tryed charlotte at premier spa
  5. EMSpa_schedule:
    Tomorrow's sneak peek: On Saturday May 3, 2025, our attendants will be Lucy 💖, Vicky 🥳, Sophie 😍, Ivy 🤩 and Opal 😍. Call us at ☎️(905) 479-6668☎️ to book!
  6. wilson holistic centre:
    💕💕Beautiful Korean girl working at 382 Wilson Ave 💕💕☎️☎️416-840-0071❤️❤️
  7. Nu spring spa888:
    ❤️❤️❤️sexy hot Germany🌸Korean 🌸 Malaysia girl working at💓💓 Nu spring spa ☎️416-669-8508❤️❤️❤️
  8. wilson holistic centre:
    💕💕Beautiful Korean girl working at 382 Wilson Ave 💕💕☎️☎️416-840-0071❤️❤️
  9. SL East Spa:
    💆‍♀💖Friday!!!💖 Ultimate destination for Asian massages🎉 Two fab spots: SL Richmond Hill & SL West Oakville ✨ Your passport to paradise with 10 enchanting girls fr China, HK, Japan & Korea — 🆕36D Flora, Cindy, Cici, Eva, Coco, JPN Yui, Happy, Cindy, Jasmine & Amber — pamper yourself🎁🍁 Ring us 📞647-695-6354 or text us 📱647-578-8169✨ 160 East Beaver Cr., Unit 12, RichmondHill 💰Where Eastern charm meets Western comfort - your bliss awaits🙌
  10. DareDevil:
    ARIA WELLNESS ♥️♥️ADDRESS: 360 HWY 7, UNIT #6, RICHMOND HILL♥️♥️,647-222-5683 (PHONES CALL ONLY, NO TEXT'N AVAILABLE) ♥️TODAY'S Schedule!♥️ Loaded lineup with Young Beautiful Girls : New Girls Cici and Joy, Ellagant Ella, Magical Mia and Work out🏋🚴💪 Babe Amy! BUY 10 HOURS (GET 11 HOURS) **TODAY'S PICK OF THE DAY ARE🍬🍭Cici or Ella🍬🍭
  11. Lulu1980:
    Phoenix Blossom Spa 🌹🌹🌹3 girls 😘Table shower 、body scrub 、 Sea salt bath👍5124 Dundas St W Etobicoke☎️416-817-3366👍 New girl Sandy sexy body so open service 😜😚 Young girl Cherry (Student)😘😘“charming breasts.”beautiful curvy hips.”very provocative service😘😘😘, You are welcome to make an appointment at any time or walk in the back door with plenty of parking spaces
  12. Lilyspa1:
    Lily Spa : Friday Schedule ❤️❤️ SuSu ( Asian )Slim , 😍😍Porn Service 🩷🩷Elena 22, Latino French, 36 DDD and 🍑🍑ASS, 💋💋Yuki 24, Korean Slim , 😈bbbj , DFk 🔥Duo 🔥,☎️ 6475318288
  13. wonderspa:
    🌺welcome to wonder spa☎️416-5000-800,L6a4H8,open10 to10,Ensuit shower available 🍅beautiful young Jessica deep tissue to relax massage back walk,hot stone🍅long hair vietname Amy is very good looking,slim body ,nice body slide sweet sensual touch 🌹beautiful sexy face ,big boob Joey ,amazing massage ,nice the end,really popular .give you warm and comfortable time🔥🔥
  14. wilson holistic centre:
    💕💕Beautiful Korean girl working at 382 Wilson Ave 💕💕☎️☎️416-840-0071❤️❤️
  15. Moneylee:
    All season wellness center : New Young girl big breasted beautiful buttocks charming temperament big boobs Mia,young girl pretty face nice figure Thai deep massage Aad,Young girl big breasted beautiful buttocks charming temperament big boobs Yoyo,Young girl Big breasted saucy naughty Ella ,Enchanting sexy petite deep massage Sherry 🏠address: #5-30 Rambler dr Brampton ,Ontario L6W 1E2☎️4376655510 🈵🈵🦵🦵👄👄👅👅
  16. Moneylee:
    Full season wellness center: New Young girl big breasted beautiful buttocks charming temperament big boobs Ivy , Young girl pretty face big boobs nice figure deep massage Jessica ,Young girl Big-breasted big Big boobs big butts May, Young beautiful face sexy body and good deep massage Maggie,Enchanting sexy petite deep massage Mary . 🏠 2560 Shepard Ave Mississauga unit 1 ☎️ 4379857899 🈵🈵🦵🦵👅👅👄👄
  17. Soul Relax Spa:
    ✨ Looking for a relaxing escape? ✅ Click Here Meet🌸Kim🌸Sami🌸IsabellaCall us today for the best treatment and service experience. Click on our Username and FOLLOW US for updates ! Call now ☎ 289 - 298 - 5662☎️ Your ultimate relaxation awaits! ✨
  18. ForeverWarden:
    Friday at 🫦❤️🔴🟥♾️𝓕𝓞𝓡𝓔𝓥𝓔𝓡 𝓢𝓟𝓐♾️🟥🔴❤️🫦 2190 Warden Ave, Unit 201, Scarborough 𝟰𝟭𝟲-𝟴𝟬𝟬-𝟳𝟴𝟴𝟳 : Bobo, Mimi & Sasa. Bobo is a small, slim and sexy lady, petite with all natural busty melons for your enjoyment. Mimi is a nice slim lady with a big bottom, & great oral skills to take you to paradise. Sasa is a slim & sweet Korean lady, about 5’4” with C Cups.
  19. ForeverYoung1Spa:
    1839 DANFORTH AVE NEW STUDENT 4168556533
  20. HolidaySpa:
    Friday at 🌴😎🌅𝓗𝓸𝓵𝓲𝓭𝓪𝔂 𝓢𝓹𝓪🌅😎🌴3517 Kennedy Rd, Unit 4, Scarborough ☎️𝟰𝟯𝟳-𝟮𝟰𝟳-𝟭𝟭𝟵𝟵☎️: FIONA, LINA & CINDY. FIONA is a slim hottie with long dark hair, great melons and ass, and nice services. LINA is very well known for her great services and her impressive shapely ass. Come and see why! You will be glad you did. CINDY is a slim & incredibly sexy lady
  21. SugarLoveSpa:
    Friday at ❤️💙 💜⎝𝗦𝗨𝗚𝗔𝗥 𝗟𝗢𝗩𝗘 𝗦𝗣𝗔⎠💖💗💘: ELLA, KELLY, LUNA & TIFFANY. 1270 Finch Ave W (at Keele St), Unit 18. North York, ON ☎ 𝟰𝟯𝟳-𝟯𝟲𝟱-𝟮𝟲𝟴𝟴 ☎ ELLA is a lovely Thai sweetheart, 5’1” with C Cups, smooth skin and a very pleasing attitude. KELLY is a young Singaporean lady, slim with C Cups & liberal skills. LUNA is a slim, VERY PETITE and capable Vietnamese beauty, nice natural
  22. bnwellness_wilson:
    We have 4 young girls are working today, young pretty Lily 25’s with curve body and Taiwanese Victoria 25’s slime open mind and young flirty Tina 30’s with sexy body open mind and sweet 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
  23. AliceSpa:
    FRIDAY at 𝗔𝗟𝗜𝗖𝗘 𝗦𝗣𝗔, 4915 Steeles Ave. E, Scarborough 𝟰𝟭𝟲-𝟮𝟵𝟴-𝟬𝟴𝟵𝟴. 3 ladies waiting for you. Two Very hot ladies (Qiqi & Summer) have returned to Alice spa today. Open 10am to 9pm: LUCKY (11:30am-9pm): is Vietnamese, small body, busty D cup, very beautiful face, Young/Cute/Petite/Pure/Submissive, Fair Skin/Perky Ass/Sweet, Super Open-Minded bbbj cim cof rim, excellent service, also strong massage.
  24. Jenny’s Spa:
    🎉🍒JENNY’S SPA🎉🍒 ✅5170 DUNDAS STREET WEST✅ 👌ETOBICOKE ONTARIO M9A 1C4👌 ☎️( 647-893-5196)☎️Call or Text ☎️( 437-888-3759)☎️Call Only (ETOBICOKE) OPEN 10am to 9pm MONDAY to SUNDAY 🔥✅GRAND OPENING💯NEW GIRLS EVERYDAY🔥EXCELLENT MASSAGE + SERVICE QUEENS NOW AVAILABLE AT JENNY’S SPA FOR ALL YOUR MASSAGE AND SPECIAL EXTRA NEEDS🔥💯😘🔥❤️👌 🔥TWO BEAUTIFUL NEW YOUNG ASIAN GIRLS EVERYDAY🔥 💯REAL PICTURES OF ATTENDANTS💯 🔥💋Limited Time Special Promotion🔥💋 ✅💦30 Minutes Nude Massa
  25. Annie Spa:
    🎉🍒ANNIE SPA🎉🍒 ✅7-1001 SANDHURST CIRCLE✅ 👌SCARBOROUGH ON M1V 1Z6👌 ☎️ (647) 891-9688☎️ ☎️ (416) 291-8879☎️ (FINCH & MCCOWAN) OPEN 9:30am to 9pm MONDAY to SUNDAY 🔥✅NEW MANAGEMENT💯NEW GIRLS🔥🔥 🔥GORGEOUS NEW YOUNG ASIAN GIRLS - TODAY’s ROSTER INCLUDES: 🔥 Yumi😘💋A striking new tall gorgeous Korean model with long, flowing reddish-brown hair cascading down her back and a slender, elegant figure that exudes grace and poise. Yumi’s natural confidence and allure, make her approach
  26. Golden Sunshine Spa:
    ✨ Looking for a relaxing escape? ✅ Click Here Meet🌸Luna🌸Valentina🌸KellyCall us today for the best treatment and service experience. Click on our Username and FOLLOW US for updates ! Call now ☎ 289 - 298 - 5662☎️ Your ultimate relaxation awaits! ✨
  27. luckywellness:
    Lucky Wellness Center 4379721888 295 Eglinton Ave E,Unit 7,Mississauga Judy and Kiki work Their relaxing massage and deep tissue massage are very very good.
  28. Lulu1980:
    Phoenix Blossom Spa 🌹🌹🌹3 girls 😘Table shower 、body scrub 、 Sea salt bath👍5124 Dundas St W Etobicoke☎️416-817-3366👍 New girl Sandy sexy body so open service 😜😚 Young girl Cherry (Student)😘😘“charming breasts.”beautiful curvy hips.”very provocative service😘😘😘, You are welcome to make an appointment at any time or walk in the back door with plenty of parking spaces
  29. Lulu_Villa_Spa:
    Jessica Pretty Girl with amazing personality and super easy to get along with. Sasa friendly Vietnamese Judy is a gorgeous model type Vietnamese Girl Sami Vietnamese Girl Cherry 🍒 From Malaysia Part time School girl ☎️647- 446-0886
  30. DareDevil:
    Add bookmark #400 Blackpink Wellness ♥️♥️90 Marycroft Ave. Unit #2, Vaughan, 🍭🍬ON L4L 5Y1 (647) 395-3188. BEAUTIFUL AND SEXY GIRLS TODAY: 🌹Superstar Julie and Beautiful Tiffany on duty🌹.
  31. DareDevil:
    ARIA WELLNESS ♥️♥️ADDRESS: 360 HWY 7, UNIT #6, RICHMOND HILL♥️♥️,647-222-5683 (PHONES CALL ONLY, NO TEXT'N AVAILABLE) ♥️TODAY'S Schedule!♥️ Loaded lineup with Young Beautiful Girls : New Girls Cici and Joy, Ellagant Ella, Magical Mia and Work out🏋🚴💪 Babe Amy! BUY 10 HOURS (GET 11 HOURS) **TODAY'S PICK OF THE DAY ARE🍬🍭Cici or Ella🍬🍭
  32. wonderspa:
    wonderspa: wonderspa: 🌺🌺Wonder spa,(9421Jane st unit127)call416-5000-800☎️best massage in vaughan,Wednesday RMT available,💄sexy very young girl Joey natural c cup,very good looking nice body slide,really popular 🍎long hair Q Lucy good strong to relax oil massage, Relieve pain and remove stress,more experience,young very beautiful new girl Cici, back walk ,body slide,amazing the end,give you warm and comfortable time must try🔥
  33. EMSpa_schedule:
    Tomorrow's sneak peek: On Friday May 2, 2025, our attendants will be Ada 🥰, Carla ❤, Vicky 🥰, Opal 🥰 and Cici 😍. Call us at ☎️(905) 479-6668☎️ to book!
  34. Lilyspa1:
    Lily Spa :💕💕Thursday Schedule 🇮🇳🇮🇳Sana 23, , Punjabi girl , very pretty 36 DDD 😈GFE ❤️Elena ( Latino ) Big Nature Boobs & SuSu ( Asian )Slim , 😍😍Porn Service 🔥Duo 🔥,☎️ 6475318288
  35. Soul Relax Spa:
    ✨ Looking for a relaxing escape? ✅ Click Here Meet🌸Luna🌸Valentina🌸KellyCall us today for the best treatment and service experience. Click on our Username and FOLLOW US for updates ! Call now ☎ 289 - 298 - 5662☎️ Your ultimate relaxation awaits! ✨
  36. bnwellness_wilson:
    We have 4 young girls are working today, young cite Taiwanese Victoria 25’s slime open mind and young flirty Tina 30’s with sexy body open mind, sexy Coco and sweet 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
  37. Lulu1980:
    Phoenix Blossom Spa 🌹🌹🌹2 girls,Nina 、Cindy 🔥🔥🔥5124 Dundas St W Etobicoke☎️416-817-3366👍 Table Shower Sea Salt Bath Body Scrub😘 Japanese girl Nina ❤️ Natural Big Boobs 38 DD 😘Pink Mini Nipples Hot body slide, super enjoyable😘😘😘😘 very provocative service😘😘😘, Mia sexy girl 1.65 M.pretty boobs 36D😘Superb service 👍 massage, has therapeutic effect to loosen bones and relieve muscle pressure and will bring you unexpected service effects, she will bring you a little surpr
  38. AliceSpa:
    THURSDAY at 𝗔𝗟𝗜𝗖𝗘 𝗦𝗣𝗔.4915 Steeles Ave. E, Scarborough 𝟰𝟭𝟲-𝟮𝟵𝟴-𝟬𝟴𝟵𝟴. 3 girls here today at ALICE SPA. Open 10am to 9pm: BEBE is a young slim Vietnamese girl with a beauty face, C Cup, 5'2" & 100 Lbs, student and model looks, vg at fs multiple positions, bbbj ymmv must be clean and respectful. KITTY (12pm-9pm) is a new Korean girl, super busty, small body, new to the business.
  39. Moneylee:
    All season wellness center: Young girl big boobs beautiful face deep massage Midi,Young girl big boobs beautiful face deep massage Tina ,Young girl big breasted beautiful buttocks charming temperament big boobs Cindy ,Student big boobs buttocks Vicky, Enchanting sexy petite deep massage Sherry ,🏠address: #5-30 Rambler dr Brampton ,Ontario L6W 1E2☎️4376655510 🈵🈵🦵🦵👅👅👄👄
  40. SL East Spa:
    💆‍♀💖Terrific Thursday 💖 Ultimate destination for Asian massages🎉 Two fab spots: SL Richmond Hill & SL West Oakville ✨ Your passport to paradise with 9 enchanting girls fr China, HK — 🆕Tiffany, Joey, Julie, Aaliyah, Coco, Yui, Meghan, Julia & New 34D Jasmine—— ready to pamper you🎁🍁 Ring us 📞647-695-6354 or text us 📱647-578-8169✨ 160 East Beaver Cr., Unit 12, RichmondHill 💰Where Eastern charm meets Western comfort - your bliss awaits🙌
  41. Moneylee:
    Full season wellness center: young girl pretty face nice figure Thai deep massage Vivian , pretty face nice figure Thai deep massage Yuki ,Young girl big breasted beautiful buttocks charming temperament big boobs Anjoo ,Young girl Big breasted saucy naughty Ella,Enchanting sexy petite deep massage Mary. 2560 Shepard ave Mississauga unit 1 .☎️4379857899👅👅🈵🈵👄👄🦵🦵
  42. Lilyspa1:
    Lily Spa :💕💕Thursday Schedule 🇮🇳🇮🇳Sana 23, , Punjabi girl , very pretty 36 DDD 😈GFE ❤️Elena ( Latino ) Big Nature Boobs & SuSu ( Asian )Slim , 😍😍Porn Service 🔥Duo 🔥,☎️ 6475318288
  43. Golden Flower Spa:
  44. BlueXado Therapy & Spa:
  45. Pink Flower Spa:
  46. Golden Sunshine Spa:
    ✨Click on our Username and FOLLOW US for updates and special services ! ✅ Click Here Today🌸Cassy🌸Akame🌸Isabella🌸Vivian🌸Cindy Call us ☎ 905 - 265 - 2158☎️ Your ultimate service awaits! ✨
  47. HollywoodSpa:
    🎭𝗛𝗢𝗟𝗟𝗬𝗪𝗢𝗢𝗗 𝗦𝗣𝗔🎭 is now CLOSED as of April 30, 2025, due to land use changes. Thanks to all our loyal clients. We hope to reopen soon in a new location. 🤞🙏
  48. ForeverWarden:
    Thursday at 🫦❤️🔴🟥♾️𝓕𝓞𝓡𝓔𝓥𝓔𝓡 𝓢𝓟𝓐♾️🟥🔴❤️🫦🫦2190 Warden Ave, Unit 201, Scarborough 𝟰𝟭𝟲-𝟴𝟬𝟬-𝟳𝟴𝟴𝟳: Cindy, Sophia & Tracy. Cindy is a slim beauty, 5’4”, 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
  49. wilson holistic centre:
    new girl Tina works at 💋535 Evans Ave today 💕💕💕☎️☎️416-531-6969☎️☎️
  50. HolidaySpa:
    Thursday at 🌴😎🌅𝓗𝓸𝓵𝓲𝓭𝓪𝔂 𝓢𝓹𝓪🌅😎🌴3517 Kennedy Rd, Unit 4, Scarborough ☎️𝟰𝟯𝟳-𝟮𝟰𝟳-𝟭𝟭𝟵𝟵☎️: 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.
Back
Top