Pre-Workout vs Post-Workout: When to Use Your Massage Gun

One of the most common questions we receive is about timing: should you use your massage gun before exercise, after, or both? The answer is that percussion therapy serves different purposes at different times, and understanding these distinctions can help you optimise both performance and recovery.

In this guide, we'll break down the science behind pre-workout activation and post-workout recovery, provide specific protocols for each, and help you develop a percussion therapy strategy that complements your training goals.

The Science of Timing

Your muscles respond differently to percussion therapy depending on their current state. Before exercise, muscles are typically at rest and may have residual tension from previous activity or daily life. After exercise, muscles have been stressed, are potentially fatigued, and are beginning the recovery process that leads to adaptation and strength gains.

Percussion therapy interacts with these states in distinct ways, which is why the same device requires different protocols before and after training.

Pre-Workout Percussion Therapy

Using your massage gun before exercise isn't about recovery—it's about preparation. The goals are fundamentally different from post-workout use:

Goals of Pre-Workout Treatment

• Muscle activation: "Waking up" dormant muscle groups to improve recruitment during exercise
• Increased blood flow: Promoting circulation to prepare muscles for work
• Reduced restriction: Addressing any tightness that might limit range of motion
• Nervous system priming: Stimulating neuromuscular pathways

Pre-Workout Protocol

Pre-workout percussion therapy should be brief and stimulating, not relaxing. Here's how to approach it:

• Duration: 30 seconds to 2 minutes per muscle group (total session: 5-10 minutes)
• Speed: Start at medium speed, progressing to higher speeds
• Pressure: Light to moderate—you're activating, not releasing
• Movement: Quick, sweeping movements across the muscle
• Attachment: Ball or flat head for broad coverage

Pre-Workout Routine Example (Lower Body Day)

1. Glutes (1 minute each side): Quick passes across the gluteal muscles
2. Quads (1 minute each): Sweep from hip to just above the knee
3. Hamstrings (1 minute each): Cover the back of the thigh
4. Calves (30 seconds each): Brief attention to the gastrocnemius
5. Hip flexors (30 seconds each): Light work on the front of the hip

What the Research Says

Studies on pre-exercise percussion therapy show promising results. A 2020 study in the Journal of Sports Science and Medicine found that 5 minutes of percussion therapy before exercise increased range of motion without decreasing muscle strength—a significant finding, as static stretching can temporarily reduce power output.

Another study published in the International Journal of Sports Physical Therapy demonstrated improved muscle activation patterns following pre-exercise percussion therapy, suggesting better neuromuscular function during subsequent activity.

Post-Workout Percussion Therapy

Post-workout percussion therapy is what most people think of when they imagine using a massage gun. This is recovery-focused treatment aimed at reducing muscle soreness, promoting healing, and preparing for future training sessions.

Goals of Post-Workout Treatment

• Reduced DOMS: Minimising delayed onset muscle soreness
• Enhanced recovery: Promoting blood flow to deliver nutrients and remove waste products
• Tension release: Addressing muscle tightness developed during exercise
• Relaxation: Activating the parasympathetic nervous system to promote recovery

Post-Workout Protocol

Post-workout sessions should be longer and more thorough than pre-workout treatments:

• Duration: 1-2 minutes per major muscle group (total session: 10-15 minutes)
• Speed: Start at lower speeds, increase as tolerated
• Pressure: Moderate—enough to work the tissue without causing discomfort
• Movement: Slower, more deliberate passes; pause on tight spots
• Attachment: Ball head for general use; bullet/cone for specific trigger points

Post-Workout Routine Example (Upper Body Day)

1. Chest (1-2 minutes each side): Work the pectoral muscles, avoiding the sternum
2. Shoulders (1 minute each): Cover all three deltoid heads
3. Upper back (2 minutes): Focus on the lats and mid-back, using fork head near spine
4. Biceps (1 minute each): Gentle treatment on the smaller muscle
5. Triceps (1 minute each): Cover the back of the upper arm
6. Forearms (30 seconds each): If grip-intensive work was performed

Comparing Pre and Post-Workout Approaches

Factor	Pre-Workout	Post-Workout
Primary Goal	Activation & Preparation	Recovery & Relaxation
Duration	5-10 minutes total	10-20 minutes total
Speed Setting	Medium to High	Low to Medium
Pressure	Light to Moderate	Moderate
Movement Style	Quick, sweeping	Slow, deliberate
Feeling After	Energised, ready to move	Relaxed, muscles feel looser

Can You Do Both?

Absolutely—and for serious athletes or those training frequently, using percussion therapy both before and after exercise can be highly beneficial. The key is understanding that each session serves a different purpose and requires a different approach.

Many elite athletes and dedicated fitness enthusiasts incorporate both protocols into their training days. The pre-workout session becomes part of the warm-up routine, while the post-workout session is integrated into the cool-down and recovery process.

Sample Combined Protocol

1. Pre-workout (5-8 minutes): Quick activation work on muscles you'll be training
2. Training session
3. Post-workout (10-15 minutes): Thorough recovery work on trained muscle groups

Sport-Specific Considerations

Strength Training

For weightlifting and strength training:

• Pre-workout: Focus on the primary movers for your session. Leg day? Target glutes, quads, hamstrings
• Post-workout: Address all worked muscle groups, spending extra time on those that feel particularly fatigued

Running and Endurance Sports

For runners and endurance athletes:

• Pre-workout: Brief attention to calves, quads, hip flexors, and glutes
• Post-workout: Thorough work on the entire lower body, with special attention to the IT band, calves, and hip flexors

Team Sports

For sports requiring agility, speed, and power:

• Pre-workout: Quick activation of the entire lower body plus any upper body muscles relevant to your sport
• Post-workout: Full-body recovery, prioritising areas that feel most stressed

Recovery Day Considerations

On rest days, you can use your massage gun for general maintenance and recovery. The approach should be somewhere between pre and post-workout styles:

• Duration: 10-15 minutes total
• Speed: Low to medium
• Pressure: Light to moderate
• Focus: Address any lingering tightness from previous training

Recovery day percussion therapy can help maintain mobility, reduce residual muscle tension, and prepare your body for upcoming training sessions.

Developing Your Personal Protocol

While these guidelines provide a solid foundation, the best protocol is one tailored to your individual needs, training style, and recovery capacity. Pay attention to how your body responds to different approaches and adjust accordingly.

Some people find they perform better with longer pre-workout sessions, while others prefer minimal activation work. Similarly, recovery needs vary based on training intensity, sleep quality, nutrition, and individual physiology.

Start with the protocols outlined here, then experiment and refine based on your experience. Keep notes on what works best for you, and don't be afraid to modify your approach as your training evolves.