If you’ve ever wanted to recover from workouts like a pro, then you should know about the Theragun. The power-drill-like massage gun device may be a favorite of celebrities, pro athletes and fitness trainers that swear by it. The device is not that new (it launched in 2016), but it gained popularity more recently, thanks in part to the fitness community, as well as celebrities who are fans, such as Chelsea Handler, Sam Smith and Ashley Graham. The basic concept behind how the Theragun works is thru the utilization of percussive therapy. The vibration and force produced by the device is said to have a variety of benefits including pain relief, increased range of motion, reduced muscle stiffness and soreness, and a faster recovery time from workouts. But if you’ve ever had the chance to try a Theragun or other similar percussive therapy device, chances are you felt a bit confused about how exactly to use it at first. The key to getting the most out of your therapy device is by using it properly.
How to Use Theragun?
The Theragun aids in helping move lactic acid out of the muscles that you fatigued during exercise, which makes it ideal for workout recovery. It’s what other techniques like massage or foam rolling also aim to do, but Lissa Bankston, director of human performance at Theragun, argues that percussive therapy can help produce a more effective result, and in less time. To treat a muscle, Theragun advises you to maneuver the device slowly over sore muscles (or muscles you think that are going to be sore later) for up to 2 minutes on each area. The Theragun app also recommends using stretching in tandem with the Theragun therapy for a “pro-level recovery regimen.” According to Theragun, the device can be helpful for reducing general tension, stress and even assist you sleep better by “downregulating the nervous system“
Theragun recommends using the device for 2 minutes on each muscle group (arms, glutes, legs) before bed to help you feel relaxed and calm. You can then try using the standard attachment quickly on the knot (no more than three seconds). You don’t want to do this too frequently though. Give the world an opportunity to rest for twenty-four hours approximately then you’ll repeat. Even though the Theragun is most known for being used after a workout, you can actually use it before or during exercise to enhance your workout performance. According to Theragun, using the device before your workout can help activate your muscles and increase your range of motion, which helps with performance and recovery and reduces the risk of injury, since you’re increasing blood flow. Before your workout, Theragun recommends using the device on the muscles you would like to figure for 30 seconds to assist activate the muscle.
The Theragun app also provides a specific protocol for pre-workout, with a diagram and step-by-step instructions. You can also use the Theragun during a workout to assist speed up recovery, activate muscles that are “asleep,” and increase circulation before you are doing subsequent rep. An example would be taking breaks between sets of squats to use the Theragun on the glutes for 15 to 30 seconds to keep those muscles active when you do your next set of squats.
Techniques of using Theragun
Whether you’re after a particular spot on the body or an end-of-day release for your whole system, Wersland has just five steps for you:
- Turn on the Theragun without putting it on your body. That may seem like a minor thing, but it’s important for better control. And resting the Theragun on your muscle then turning it on are often a touch jarring.
- Rest the Theragun on your body. Don’t add any pressure. Just let it float.
- Glide the Theragun along the muscle. Move slowly—about an inch a second or slower.
- If you hit a knot or an area of tension, let the Theragun rest on that spot—without adding additional pressure—for a few moments before moving on.
- Breathe: nice long inhales and exhales. And feel the relief.
If your phone is an established extension of your arm, if you spend your day locked into a laptop hunch, if you’re reading this article, you’ve probably dealt with some tightness in your neck, shoulders, and upper back. We’ve heard the long-term fix is to put down our devices every once in a while and mind our posture. And…we also like this easy Theragun routine, focused on massaging out the traps and lats for a few more-immediate relief. When you’ve spent a whole day—or even just a few hours straight—on your feet, heaven is a placed called taking your shoes off. Pointing and flexing, rolling out the ankles, giving your lower legs a touch squeeze. Next-level that feeling: Taking the Theragun to the calf, shin, and arch of the foot can alleviate tightness. We wish to follow this routine after each day of errands, an extended run, or a flight—but really any excuse will do.
How long should you use theragun?
Depending on the specified result, we recommend using your Theragun for a minimum of 15 seconds and a maximum of two minutes per muscle group. A full-body session should not exceed 15 minutes. Treat yourself 2-3 times per day
30 SECONDS = MUSCLE ACTIVATION
Prior to workouts or physical activity, float your Theragun for up to 30 seconds to instantly activate and “wake up” your muscles.
15 SECONDS = MUSCLE RE-ACTIVATION
Reactivate muscles during your workout or any activity by using your Theragun for 10-15 seconds on the muscle group. This will re-energize, relieve muscle spasms and fatigue, and keep muscles active.
2 MINUTES = PAIN RELIEF & RECOVERY
Float your Theragun for up to 2 minutes for muscle recovery post-workout to decrease soreness, and on any muscles that need immediate pain relief.
Theragun Percussive Therapy features a sort of benefits from aiding in preventing body aches and pains, greatly reducing muscle tension in seconds, increasing mobility and range of motion. It also increases blood flow to the area to reduce soreness, tightness and pain, and can assist with accelerating the repair and growth of tissues. Our mission at Theragun is to help people reconnect with their bodies. Our devices literally put recovery and tension relief within the hands of these who use it. Whether you’re a stay at home mom that deals with back pain, a nine-to-fiver that deals with tech neck, or a professional athlete, Theragun is literally for everybody. The TheraGun increases blood flow to muscle tissue and targets your systemanervosum , which, counting on once you use it (see tutorial below), can enhance your workout and speed up the recovery process. “If your nervous system is functioning well, your muscles are getting to fire right,”
Working the TheraGun into your existing routine is fairly simple. Use it before, during, and/or after workouts following the below protocol offered by Wersland.
Pre-workout: Right before your warmup, do a two- to three-minute full-body sweep, hitting all major muscles from the Achilles up to the neck.
During workout: Hit the muscle group you’re training for 10 to fifteen seconds during rest periods. Focus on whatever pain spots you have. Do this for all sets or simply a few— your choice.
Post-workout: Spend 20 minutes reception targeting painful muscle groups. Wersland recommends using it for 2 to 3 minutes at a time. “Just put it where it hurts,” he says. “You’ll instinctively figure out how to use it.”
Cautions of using Theragun
Finally, even though the Theragun has many uses in addition to recovery, there are some safety precautions to keep in mind. First, you ought to exercise caution when using any massage gun on muscle sprains, strains, inflammation-related injuries (like tendinitis) or broken bones. It’s best to consult your doctor before using a Theragun or similar device if you have any injuries or chronic health conditions. Theragun also recommends checking with a doctor if you are pregnant (although Bankston said generally it is safe as long as you don’t use it near the front or rear of your torso). Other definite don’ts? Bankston said it’s not safe or a good idea to use it on the head or genitalia.
Anyone who’s ever gotten a massage knows just how life-changing a few elbows in the back can be. You walk out of the parlor feeling powerful, ready to take on all of life’s obligations. Not to mention you smell sort of a variety pack of essential oils. Percussive therapy, also referred to as percussion therapy or vibration therapy, offers many of an equivalent benefits as traditional massage — sans essential oils, unless you dab them on by yourself. Massage guns, just like the luxurious Theragun, can prevent muscle soreness after exercise and potentially alleviate muscle stiffness once it’s already set in. Despite the wondrous ability of percussion therapy to alleviate post-workout muscle soreness, in some situations, your muscles are best left alone. Keep reading to learn when you should go for a self-massage, and when you should steer clear or ask a doctor. He should definitely ask a doctor before start using this massager.