Want to speed up muscle recovery after your workouts? Combine cryotherapy with a massage gun . This easy-to-use combo reduces muscle soreness (DOMS), calms inflammation, and gets you back on your feet faster—without sacrificing the quality of your next workout.
Why Cryotherapy Really Helps
Cryotherapy (local cold or cold bath 10–15°C, cold shower, ice packs) causes vasoconstriction which limits micro-inflammations and post-exercise swelling. Upon emerging from the cold, reperfusion restarts circulation: oxygen, nutrients and evacuation of metabolic waste are optimized. Expected results: reduced pain , feeling of light legs and improved neuromuscular availability.
How to use it
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After training : 5–10 minutes of local cold on the areas used (quadriceps, calves, glutes, shoulders).
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Cold bath / cold shower : 2–5 minutes is enough for a tonic effect without excessive discomfort.
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Frequency : 2–4 times per week during loading periods, or after intense sessions.
Tip: Avoid prolonged cold immediately after bulking sessions; save it for recovery between competitions, endurance blocks, or high-volume cycles.
Massage gun: release, drain, mobilize
The massage gun (percussion therapy) acts mechanically on the muscles and fascia:
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Increases blood flow , therefore oxygen supply;
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Reduces tension and trigger points;
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Improves joint range of motion before exercise and reduces muscle soreness afterward.
Fast protocol
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Before session (activation) : 30–45 s per muscle group, low intensity.
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After session (recovery) : 1–2 min per tense area, moderate pressure, slow movements.
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Daily : 5 min on stiff areas (calves, hamstrings, upper back).
Avoid joints , bony areas , acute injuries and adapt the intensity to your tolerance.
The 3-step combo (10 minutes)
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Light cleansing : 3–5 min of very gentle walking or cycling to activate venous return.
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Targeted cold : 3–5 min ice pack or short cold shower.
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Massage gun : 60–90 sec per key muscle group to release and drain.
Choosing the right equipment
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Cryo : reusable packs, compression sleeve, timer.
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Pistol : Quiet motor, 3–5 speeds, multiple heads (bullet, fork, flat), solid battery life and ergonomic handle .
In short, cryotherapy calms inflammation, the massage gun restores mobility and circulation. Together, they accelerate recovery , limit muscle soreness, and support consistency —the key to progress.