• Fitness & Health
• Sport & Exercise Science
• Physical Education
• Strength & Conditioning
• Sports Medicine
• Sport Management
• Dance

How to use massage gun on quadriceps

This is an excerpt from Complete Guide to Foam Rolling-2nd Edition by Kyle Stull.

A massage gun can help reduce muscle tightness and improve mobility in the quadriceps. Using rapid, percussive pulses helps release tension, increase circulation, and promote faster recovery in the four quadriceps muscles—rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. This is especially useful for easing postworkout soreness, reducing knee strain, and improving overall leg function. Unlike foam rolling, which applies broad, sustained pressure, percussive therapy delivers concentrated, rhythmic vibrations that penetrate the muscle tissue more efficiently. To maximize its benefits, use the massage gun at a moderate to high intensity, moving along the length of the quads (see figure 6.4) while performing slight knee bends to encourage a better range of motion and muscle relaxation.

This massage gun technique for the quadriceps uses a medium-high (level four or five) intensity and should last about two to three minutes per side. Because the quadriceps is a large muscle group, breaking the session into distinct steps is helpful. First, use light pressure to glide along the outer surface and apply vibration across the entire quad complex for 45 seconds. This initial pass helps prepare the area and identify tender spots. If a tender spot is found, maintain the light pressure in that area for about 30 to 60 seconds. Next, focus on the vastus medial oblique muscle (teardrop-shaped part of the medial quad) by applying deeper vibration to the area for 60 seconds while gently contracting and relaxing the muscle(s). This step is especially valuable if you’re experiencing knee discomfort. If you’re seated in a chair, you can follow up with slow knee extensions as you apply vibration on the tendon at the bottom of the patella for 60 seconds (see figure 6.5). Finally, address the IT band by using a side-to-side motion along the lateral quad and IT band for 30 seconds to reduce tension and promote better mobility (see figure 6.6). Adjust your massage gun settings or hand pressure as needed throughout these phases, ensuring you deliver the right amount of vibration without causing discomfort. Repeat this sequence on the other leg.

More Excerpts From Complete Guide to Foam Rolling-2nd Edition

---