A Guide to Percussion Massagers

What is a Percussion Massager?

A percussion massager is a handheld device that produces pulses at different speeds in order to flush out tension and knots within your deep muscle tissue. With a high-quality percussion massager, the pulses and vibrations mimic those of a massage therapist in order to improve blood flow, increase range of motion, and reduce recovery time. There are many different names for a percussion massager, but some common terms include sports massager and deep tissue massager. No matter which term you use, the benefits of a percussion massager make it a useful tool for anyone—from the athlete to the office worker. 

How to Use a Percussion Massager

Percussion massagers are easy to use, but following a few simple guidelines will help you get the most out of your massage and prevent overuse.

General Guidelines

• Limit your full-body massage to 15 minutes to avoid overstimulating your muscles.

• Spend 15 seconds to 2 minutes on each muscle group.

• You can use your percussion massager up to three times per day for ongoing relief and recovery.

Choosing the Right Attachment Head

Most percussion massagers include several interchangeable attachment heads. Each shape is designed for a specific purpose:

• Round Head: Best for beginners; provides a soft, relaxing massage.

• Flat Head: Offers even pressure, great for larger muscle groups.

• Fork Head: Designed for areas around spine or neck muscles.

• Bullet Head: Targets knots and trigger points with precision.

Expert Tip: If you’re just starting out, begin with the round head to get used to the sensation before trying other attachments.

Percussion Massager Routine: Expert Tips for Recovery

If you love intense workouts but want to recover faster, a percussion massager can be a game-changer.
SCHEELS Fitness Expert Josh shares how he uses a percussion massager before, during, and after workouts to improve performance and speed up recovery.

Pre-Workout: Warm Up Your Muscles

1. Set your massager to the lowest power setting since your muscles aren’t warmed up yet.

2. Target key muscle groups for about 30 seconds each, focusing on:

   • Quadriceps

   • Hamstrings

   • Calves

3. This helps loosen up your knees and ankles and improve mobility.

4. Josh also spends time on his shoulders and chest to increase flexibility for overhead lifts.

During Workout: Support Heavy Lifts

“While lifting, I limit using the percussion massager. If I’m completing heavier lifts or increasing my weight, I find it helpful to use a massager before those specific lifts.”

• Use the massager sparingly mid-workout.

• Apply it before heavy or challenging lifts to:

  • Increase blood flow

  • Promote mobility

  • Enhance range of motion

Post-Workout: Recover and Relax

“I believe a percussion massager is an absolute necessity after finishing a workout.”

• Switch to a higher speed setting for a deeper massage.

• Focus on tight or sore muscles worked during your session.

• Don’t forget areas like your forearms, which can get sore from lifting.

• Limit total massage time to 15 minutes for best results.

Whether you are running a few miles or heavy lifting, percussion massagers can be a key tool for muscle stimulation and recovery. If you have any additional questions about the benefits of percussion massagers or how to use one, contact an expert at your local SCHEELS location.