Massage guns have become a go-to tool for muscle recovery—but many people don’t use them properly. Whether you're using the FLEX RELEASE or a similar device, here's how to maximize its benefits without overdoing it.
General Guidelines Before You Start
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Target healthy tissue only: Avoid bones, joints, or inflamed areas.
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Start slow: Use lower intensity levels before increasing pressure or speed.
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Keep it moving: Don’t hold it in one place for too long (aim for ~30 seconds per area).
Best Practices by Muscle Group
Quads & Hamstrings
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Use long, gliding strokes along the length of the muscle.
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Ideal before or after leg workouts for temporary relief from tightness or soreness.
Calves
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Sit or lie down and move slowly from ankle to knee.
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Great for runners and anyone dealing with foot fatigue.
Glutes
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Use a round or cushioned attachment and moderate pressure.
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Especially helpful after squats, deadlifts, or prolonged sitting.
Upper Back & Traps
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Target areas around, not directly on, the spine.
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Use a fork attachment around the neck and shoulders.
Forearms
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Helpful for anyone doing grip-intensive work (e.g., weightlifting or typing).
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Use light pressure and small circular motions.
How Often Should You Use It?
Most users benefit from 1–2 sessions daily per area, keeping each session under 2 minutes per muscle group. Overuse can lead to increased sensitivity—not improved recovery.
Reminder
Massage guns are not designed to treat injuries or medical conditions. If you're experiencing sharp pain or persistent discomfort, consult a healthcare professional.