How to Use a Massage Gun for Running, CrossFit and Weightlifting | Ekrin Athletics
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Percussive therapy for athletes

Percussive therapy for athletes

Get the most out of your Ekrin Athletics massage gun with these science-backed percussive therapy protocols.

No matter what you do, you want to do it well. Keep your body primed for peak performance before, during, and after your training sessions with these massage gun routines.

  • Massage guns for running

    Massage guns for running

    Good runners do more than run. Lengthen your stride and elevate your performance by adding percussion therapy to your routine.

    • Warm up protocol
      • Device: B37
      • Attachment: Bullet
      • Speed: 2
      • Total time: 8-10 minutes

      Spend 30 seconds on each muscle group integral to running performance: quads, calves, and hamstrings. Use speed 5 to wake up the muscles with rapid pulses of force. Lower the B37 to speed 4 and, still using the round foam attachment, target the more sensitive areas, including your hip flexors and hip abductors (sides of your glutes). 

    • Recovery protocol
      • Device: B37
      • Attachment: Bullet
      • Speed: 2
      • Total time: 8-10 minutes

      When the run is over, it’s time to recover. Soothe your muscles with the gentle yet effective speed 2 on your B37. Target your hip flexors, the arches of your feet, lower calf near your Achilles tendon, and the vastus medialis (the small portion of your quad just above the inside of your knee). 

    • Rest day protocol
      • Device: B37
      • Attachment: Round foam
      • Speed: 3 and 4
      • Total time: 15 minutes

      Spend extra time massaging your muscles on off days. Using the trusty round foam attachment, sweep your B37 over large muscle groups, including your quads, glutes, hamstrings, calves, and lower back. Even runners need to take care of their upper body, so spend some time on your shoulders, arms, and upper back, too.

  • Massage Guns for CrossFit

    Massage Guns for CrossFit

    You never know what a WOD might bring: You have to know how to do it all. Expand your capabilities with smart muscle therapy. 

    • Warm up protocol
      • Device: B37S
      • Attachment: Cone
      • Speed: 3 and 5
      • Total time: 5 minutes

      CrossFit WODs are almost always full-body workouts. Use the multifunctional cone attachment for 15 to 30 seconds on all the major muscle groups — quads, hamstrings, glutes, shoulders, back — to prepare your body for whatever the WOD throws at you. 

    • In-Session protocol
      • Device: B37S
      • Attachment: Flat
      • Speed: 4
      • Total time: 15 seconds (each set)

      Make your own rest intervals (and surprise everyone when you finish first despite doing so). At two- to three-minute intervals, stop, and mash your muscles with a quick 15 second blast to whichever muscles are working the hardest.

    • Recovery Protocol
      • Device: B37S
      • Attachment: Round silicone and fork
      • Speed: 2
      • Total time: 5-8 minutes

      The hard work is done. Help your muscles start the repair process by keeping the blood flowing. Set your massage gun to speed 2 and spend 30 to 60 seconds on all muscle groups except your back. Switch to the fork attachment and massage your neck and spinal muscles for ultimate relief.  

  • Massage Guns for Weightlifting

    Massage Guns for Weightlifting

    Your next set can be only as good your muscles feel. Just like one needs good weightlifting shoes and gear, massage guns are also essential.  Optimize strength by keeping your muscles fresh before, during, and after workouts.  

    • Warm-Up Protocol
      • Device: B37S
      • Attachment: Bullet
      • Speed: 4-5
      • Total time: 5 minutes

        For immensely targeted percussive therapy, use the bullet attachment on our most powerful massage gun yet: the B37S. Squatting? Target your quads and glutes. Pressing? Hit your chest and shoulders. Whatever muscle group is doing the work gets the treatment.  
    • In-Session protocol
      • Device: B37S
      • Attachment: Bullet
      • Speed: 4
      • Total time: 30 seconds (each set)

        Continue what you started pre-workout. Use the bullet attachment to continue revving the muscles you’re isolating in your workout. Put your rest intervals to work by quickly blasting your working muscles with rapid percussion at speed 4. Spend 30 seconds on each working muscle. 
    • Recovery Protocol
      • Device: B37S
      • Attachment: Round (Foam)
      • Speed: 2
      • Total time: 10 minutes

        Flush out lactic acid and other byproducts by setting your B37S to speed 2. This speed releases tension and facilitates muscle repair with deep but gentle force. Massage your focus muscle groups for up to two minutes each. 
  • Massage Guns for Biking

    Massage Guns for Biking

    Whether you’re racing through black diamond trails or speeding across flats, experience enhanced performance thanks to perfectly timed percussive therapy.

    • Warm-Up Protocol
      • Device: BANTAM
      • Attachment: Round
      • Speed: 3
      • Total time: 6 minutes

        You want to warm up at the trailhead, so bring BANTAM along for the best results. Fire up your biking legs with one minute of percussive therapy on each leg muscle group, on each side. Follow this protocol: Left quad, left hamstring, left calf; right quad, right hamstring, right calf.  
    • Recovery Protocol
      • Device: BANTAM
      • Attachment: Round
      • Speed: 1 and 2
      • Total time: 5-8 minutes

        With BANTAM back at the trailhead, you have easy access to immediate recovery after your ride. Start on speed 1 and massage your quads, hamstrings, and calves for 60 seconds each. Increase to speed 2 and follow the same pattern for deeper treatment.  
    • Rest Day Protocol
      • Device: B37
      • Attachment: Fork and flat
      • Speed: 3
      • Total time: 15 minutes

        No days off… of muscle recovery. BANTAM is great for trailhead warm-ups and cool-downs, but use the more powerful B37 for at-home percussive therapy. Give your entire body some speed-3-TLC with the flat attachment. Your neck and back deserve special treatment from the fork attachment, because all bikers know how hunching over the handlebars ends.  
Elevate your performance

Elevate your performance

Whether you’re a competitive athlete or a recreational exerciser, Ekrin Athletics has your back. Premium quality materials, versatility, and TK position Ekrin Athletics massage guns as the benchmark in percussive therapy — and the best tool helping athletes reach their goals.

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