How To Use A Massage Gun On Your Legs For Recovery (& Rehab)

Here's how to safely and effectively use a massage gun on your legs for recovery, rehab, or pure enjoyment. Massage guns can be great after a leg workout, running, or cycling for recovery. And they’re very helpful when you want to rehab knee pain, hamstrings, or issues in the quads & calves. Both rehab and recovery usually involve light repetitious movement of affected muscles, so in this video I show you how to use a massage gun WITH muscle movement to maximise its effect.
0:00 Intro
0:17 Why use movement?
0:29 Massage Gun Tips & Times
0:59 Where NOT to use a massage gun
1:33 ITB & Outer Quads (knee pain)
2:03 Quads (patella tendinitis/back pain)
2:23 Adductors
2:38 Pes Anserine Bursitis
3:03 Hamstrings
3:30 Calves (& Shin Splints)
4:03 Achilles
4:13 Anterior Compartment
MUSCLE GUN TIPS & TIMES:
• A good general rule is to not spend more than 2 minutes in an area with a massage gun.
• Don’t use percussion massage over areas of inflammation, like tendinitis, or bursitis.
• And stick to a foam ball tip, or an arc-shaped tip, because small plastic tips can bruise the soft tissue
WHERE NOT TO USE A MASSAGE GUN:
• Avoid the bony point of the hip at the side of the pelvis because you don’t want to irritate the bursa there.
• Keep away from any other bony parts like the knees, the bony front of your pelvis (ASIS), and the heels.
• Steer clear of the groin, the backs of the knees, and to the sides of the Achilles tendon.
In this video I show you:
• How To Use A Massage Gun on your hamstrings, your calf, and quads
• How To Use A Massage Gun for shin splints, knee pain, anterior compartment syndrome, and ITB & adductor tightness
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#bodyfixexercises #massageguns #massagegun

[@BodyFixExercises]

What's your favourite area to use a massage gun?

[@freespeech7747]

My nose

[@wjm3018]

Hamstrings

[@eduardbutnaru]

@@freespeech7747 Lmao

[@Noahcuh69]

My butthole

[@beraiahyisrael4178]

Quads. They do so much work for us.

[@salvadorfranco3819]

Finally someone who knows how to use the mmasage gun. KZbin is full of guys only showing how to unpack it and turn it on

[@BodyFixExercises]

Thanks

[@westfieldracer]

Well u can't use it if u don't know how to unpack it or turn it on 🙂

[@jahanbaxter]

@@westfieldracer fair enough

[@KelliHam]

This is exactly what I needed! As an older person, staying active and fit is more important than ever. Muscle tightness in my hamstrings, quads, and glutes have caused so much pain and misalignment - your videos are helping correct these issues. I'm so grateful that such simple techniques can make such a difference - thank you!

[@BodyFixExercises]

You're so welcome!

[@lightninmcqueen6227]

Legs feel great this morning. First time I’ve used my gun “correctly”. Thank you!

[@BodyFixExercises]

Great!!

[@agdproductions4926]

This was excellent, thank you for the demonstration. First video that I found to give easy to understand practical advice on using a massage gun.

[@BodyFixExercises]

You're welcome. Thanks for the comment!

[@beraiahyisrael4178]

Thank you sir. I have been using the gun for more than a minute. I didn’t know it should only last max 2 minutes at a time. Also the information about the different uses of the tips. Thanks for all the tips.👌🏾

[@BodyFixExercises]

👍👍👍

[@adonbush4465]

You're so helpful and informative ! Glad I found this channel, you deserve more subs ❤

[@BodyFixExercises]

Thanks Adon!

[@watsondavis2395]

most useful - concise and clear with easy and instruction. The cautions were a welcome piece - important how not to do any damage with getting the benefits. Thanks

[@BodyFixExercises]

I'm always amazed that the cautions that come with the massage gun are always so poor!

[@ThomasMeierz]

Thank you! this explanation of how to use the massage gun correctly and not injure yourself is very clear.

[@BodyFixExercises]

Thank you very much for the Super Thanks Thomas! Very kind of you

[@Colton.ontheadventure]

Best video I’ve watched!!! Wow my legs feel good after running now

[@BodyFixExercises]

Great to hear!

[@wjb4578]

Content like this is why I have no qualms paying for KZbin Premium

[@BodyFixExercises]

👍🙏

[@duckeryoo]

so informative and helpful, thank you!

[@BodyFixExercises]

👍👍

[@winterchild5841]

Fantastic videos - most informative and not verbose instructions

[@BodyFixExercises]

Glad you like them!

[@srh-on2uw]

Great informational video!

[@BodyFixExercises]

Glad you enjoyed it!

[@avrilcraig8815]

Excellent vidéo thank you , this is a tremendous help to me ❤

[@BodyFixExercises]

Glad it was helpful!

[@npaola06]

What a great video!!!! Thanks!!!

[@BodyFixExercises]

Cheers Nat!

[@mariya-1967]

Thank you for this! 🙏

[@BodyFixExercises]

You're so welcome!

[@marinabetzler2915]

So good!! Thank you

[@BodyFixExercises]

Thanks Marina!

[@KD-mz5xv]

Thank you this is Amazing

[@BodyFixExercises]

I'm glad you like it🙌

[@rahulguptarmv]

Good video

[@triskellfit2080]

Very well explained.

[@BodyFixExercises]

Glad you liked it

[@brucelafleur6446]

succinct and helpful. thank you.

[@BodyFixExercises]

You're very welcome!

[@Kelly_Ben]

This was so useful! I have one, but was just winging it, and not seeing the much vaunted results. Saved for repeated watching.

[@BodyFixExercises]

Cheers Kelly!

[@ObZen1134]

This was great

[@BodyFixExercises]

Cheers!

[@MyPhone-dg1mp]

Helpful!

[@BodyFixExercises]

Glad you think so!

[@gogovitch66]

Thank you! ^^

[@BodyFixExercises]

No problem!

[@cebeho]

Thank you!

[@BodyFixExercises]

Your welcome!

[@John-tf2we]

This was a great help, thank you. You provided suggested times but what are your suggested intensities?

[@BodyFixExercises]

It depends on the penetration depth of the massage gun. For 8mm (eg. Bob & Brad C2 massage gun), I use maximum speed (usually about 3200RPM). For 10mm (eg. Bob & Brad T2 or X6 Pro) about 80% of maximum. For 12mm (Eg. Recovery Fun Plus), I like 60%. But it's mainly individual preference.

[@realbigski]

great video

[@BodyFixExercises]

Thanks!

[@elenaperez6327]

I will be forwarding this onto my friend as she just bought a massage gun

[@BodyFixExercises]

Cheers Elena.

[@eddierobbertse8957]

Great video! And I like those kitty socks✌🏼

[@BodyFixExercises]

Thank you! 🤣

[@goldiegold7824]

Thank you been using this him for my shoulder pain o don't know if I was used it right but it sure help I put it on level two it go up to four I think so do a vedio for shoulder an how long you should leave it on you shoulder

[@louisecookson4786]

My PT is using massage guns to help me with stroke recovery, just bought one to use between weekly sessions.

[@BodyFixExercises]

👍

[@forgiveness_denied]

good info

[@BodyFixExercises]

Cheers!

[@georgefitzhugh6455]

Subbed!

[@BodyFixExercises]

👍👍👍

[@kurosaki0001000]

Brilliant

[@BodyFixExercises]

Cheers Matthew!

[@kurosaki0001000]

​@Body Fix Exercises have you got a series of using the massage gun on all muscle groups?

[@bwucewee1502]

Thanks for this, i messed up my first use already, massaging every spot you mentioned in the "where NOT to use the massage gun"

[@BodyFixExercises]

I don't think you're alone in that... Bwuce. ;)

[@NubianNemesisArise]

Lolz, werd! Effed myself all the way up when I got up the next day 😬😭🤦🏽‍♀️😂

[@johnnysalter7072]

Excellent, my quads were so pumped could hardly walk now they are pretty relaxed, no soreness. I do wish you would have included glutes.

[@BodyFixExercises]

Next time!

[@SuperHotnessJom]

I don't have a massage gun but thank you for this! I need this!

[@BodyFixExercises]

You can massage with your hands in the same areas. Thanks for the comment!

[@FreeLancerLondon]

Very helpful video. And comprehensive. Would you recommend this routine after every run or just a couple of times per week? And I've read 30 seconds on the leg muscles prior to a run to help warm up. Do you agree 👍

[@BodyFixExercises]

Every run is fine, but afterwards, not before.

[@FreeLancerLondon]

Thanks for your reply 👍. Will not use before exercise based on your advice. Cheers

[@jasoncoope4-ef6wg]

Hi what speed do you use ?. Ive got Manchester marathon next month and left leg especially is achy. Thanks

[@BodyFixExercises]

Usually maximim speed but not much pressure at all.

[@martha6118]

Can i use this massage gun for thigh fibrosis. Any advice please

[@user-tu1yt9du1q]

Should i use this right after the workout or can i use it a couple hours later or only in my recovery days? thank you!

[@BodyFixExercises]

Straight after is best. But other times are ok

[@1smae100]

What about around the knee I have inner knee slight clicking could I use a massage gun in and around bone in that area or how would I go about doing so.? Thanks

[@BodyFixExercises]

No. Don't touch your knee with a massage gun

[@luv.2dc]

When I stretch my leg I feel like a knot or pain or tightness in my quad area. ( I think from overstretching) Do I use the massage gun or not?

[@BodyFixExercises]

No. Only use the massage gun for stiffness or after gym tightness. If it hurts it could be inflamed, or tendinopathy, so best leave it. Could be quadriceps tendinopathy, so check this out... kzbin.info/www/bejne/g5yzqKaYYteErbc

[@marian4094]

This is exactly what I was looking for! Will be doing this tonight. How many times per week is safe to use the massage gun? Will using a heating pad before or after be helpful? Many thanks!

[@BodyFixExercises]

You can use a massage gun daily but only for 2 minutes on any one area. With regard to the heating pads, just be a little careful because heat increases inflammation. It probably isn't necessary if you've already used the massage gun. They're both good if the muscles are stiff and a little sore but they won't help joint problems and can inflame joints

[@mariahackett3409]

My arms get very sore doing this. What can I do. HELP!

[@hfrancheska2008]

Can join all videa of gun machine inone place or in links . Thank you so much

[@BodyFixExercises]

I have a playlist with all my videos about massage guns: kzbin.info/aero/PLhGY-QB8flW4n7eAzrcDRb8_6w7AsUF6W

[@user-od1nh4qj4v]

I have a painful. Cartridge can I use a massage gun

[@sahilmatani1022]

Will this strategy for ligament injury ?

[@BodyFixExercises]

No

[@hikarushidou]

How to use for the purpose of lymphatic drainage massage?

[@BodyFixExercises]

Do this instead kzbin.info/www/bejne/a5XTaHuujLRmmqc

[@Sxlka66]

What kind of speed should I use the gun at? It varies between 1-30.

[@BodyFixExercises]

Top speed for most things unless mentioned. But if you prefer a different speed that's okay because it's not that important

[@marksesl]

Is this good for perpherial neuropathy and poor circulation?

[@BodyFixExercises]

Not really

[@marksesl]

@BodyFixExercises Oh OK. Thanks.

[@jameswhite6312]

Very helpful be using this thing wrong the whole time 🤦🏿‍♂️

[@BodyFixExercises]

😬

[@jfg617]

Which massage gun is used in the video?

[@BodyFixExercises]

Bob and Brad C2

[@jaymzmeh4595]

How long do I do each spot

[@BodyFixExercises]

2 minutes maximum

[@madams989]

I have the craziest spasm on my quads when using it. I’ve got a video I might have to upload haha. Its like my muscle has a mind of its own, especially when I hit certain points it goes mental. Does this just mean it’s in huge need of massage?!

[@BodyFixExercises]

That's isn't normal. Sounds like you're stimulating the nerve. Or a tendon reflex. Don't press into the muscle with the massage gun. Just the weight of the machine only

[@madams989]

@@BodyFixExercises ok thank you. Happens on my arms as well, I’ll see what the physio says as well. And I’ll take the power down haha

[@theresablanca2147]

@madams989 magnesium and potassium help a lot with leg cramps, bananas 🍌, coconut water, pickle juice and/or quinine tablets all are helpful with magnesium and potassium deficiencies (choose one and try to see how it helps and then try another one) which are related to leg cramps as I and my husband have experienced this pain that’ll wake you up when sleeping! Also, (if you choose to) cut back/out processed/hidden sugars as this depletes the body of these very important nutrients that the body very much needs! If you like, look up videos on KZbin about how to make smoothies with bananas 🍌, spinach and berries for leg cramps as these are delicious and nutritious for the body! I hope this helps someone! 🙏❤️🙏

[@madams989]

@@theresablanca2147 thanks so much, I’ll give it a go

[@CuteBrunette1992]

Why when I use the gun on the sidess of the upper leg I feel it in my back and hips? This weird annoying feeling af if it is linked? Not a pleasant feeling

[@BodyFixExercises]

Referred pain. Uncommon in that direction. If it's unpleasant don't do it

[@tester1991]

nice socks man

[@BodyFixExercises]

✌️😜

[@hankbresyn3582]

Why only 2 mins? after a hard leg workout feels like 2 mins is not long enough

[@BodyFixExercises]

The 2 minutes just applies to any one area ... so you could use the massage gun on the whole leg over 10 minutes if you want. Just don't do it for more than 2 minutes on any one spot. Note: different people have different tolerance levels though

[@gheorghefalcaru]

WITH OTHER WORDS! STAY AWAY FROM GUNS! HAHAHA°

[@Emma-pl9gt]

I like your socks 😊

[@BodyFixExercises]

Thanks ✌️😻

[@christopherbagley300]

Can we see your cats?

[@freespeech7747]

Opps

[@BodyFixExercises]

Using it on the sides of the thighs is great too