How to Use a Massage Gun on Tired Legs and Feet

After a long shift on your feet, your calves feel tight and your soles ache with every step. A massage gun can help you relax those tired muscles in about ten minutes on the couch. Here is how to use one on your legs and feet the right way.

Important: this is general information, not medical advice. Check with your doctor first if you have varicose veins, a history of blood clots, take blood thinners, have diabetes with reduced feeling in your feet, or any medical condition.

A 10-Minute Routine After Work

Sit down and put your leg up on a stool or the couch so the muscles are relaxed.
Calves (2 minutes per leg): use the round ball head on a low to medium speed. Glide from just below the knee down to above the ankle, along the back and the sides of the calf.
Front of the thighs (1 minute per leg): slow strokes from above the knee toward the hip.
Back of the thighs (1 minute per leg): same slow strokes on the hamstrings.
Soles of the feet (1 minute per foot): switch to the soft flat head and the lowest speed. Glide along the arch and the ball of the foot. Skip the heel bone and toes.

Where Not to Use It

Directly on the shin bone, knee cap, ankle bones or the top of the foot
On varicose veins, bruises, swelling or any area that is red, warm or painful
On the back of the knee

Tips for Shift Workers

Keep the massage gun charged by the couch or bed so it is ready the moment you get home.
Pair it with a warm shower and a few minutes with your feet up.
Keep each area short. More time or more speed is not better.
Comfortable, supportive shoes still matter most during the shift.

Frequently Asked Questions

Can I use a massage gun on my feet?
Yes, on the soles, with a soft head and the lowest speed. Avoid the bones on the top of the foot and the ankle.

How often can I use it?
Once a day after work is plenty for most people, 1 to 2 minutes per area.

Which model is best for legs?
Both of our models work well. The 30 Speed Massage Gun gives finer control at low speeds, and the 20 Speed Massage Gun has a smooth brushless motor. See all massage guns for legs and feet.