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Theragun: How to use it for pain, sleep, stress, and workout recovery



  theragun-2

Angela Lang / CNET

If the drill-type massage gun device Theragun has caught your attention thanks to the celebrities, professional athletes and fitness trainers who swear by it, then you are probably interested in finding out how it works. The device is not that new (it was launched in 201

6), but it became more popular recently, partly thanks to the fitness community, as well as celebrity fans, such as Chelsea Handler, Sam Smith and Ashley Graham. (Not to mention the recent increase in popularity of recovery techniques, methods and studios in the wellness area.)

The basic concept behind how the Theragun works is through the use of percussive therapy or percussion therapy. The vibration and force that the device produces are said to have several benefits, including pain relief, a wider range of movement, reduced muscle stiffness and pain and a faster recovery time from workouts.

But if you have ever had the chance to try a Theragun or other comparable percussive therapy device chances are that you felt a little confused about how you initially thought it was exactly had to use. The key to getting the most out of your therapy device is to use it properly – this is how.

Read more: How to recover from a heavy workout

How to use a Theragun for workout recovery

The Theragun helps to move lactic acid from the muscles that you use during the training are tired, making it ideal for training recovery. It is what other techniques such as massage or foam rollers also want to do, but Lissa Bankston, director of human performance at Theragun, states that percussive therapy can help produce a more effective result, and in less time.

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The Theragun G3 model is the quietest of all models and sells for $ 399. Theragun
Theragun can also be a solution for people who are too sensitive to deep tissue massages, because the device can produce a similar effect without the deep pressure that can be uncomfortable or painful for some people.

And while the Theragun is in no way cheap (models start at $ 249 and higher), it can save you money if you use it instead of (or occasionally) replacing regular massage therapy sessions, which are usually $ 100 and higher per session.

So how and when should you use a Theragun to help you recover from a workout?

"Regarding recovery, I think it's best to do it right away and use it regularly. I recommend using it for at least two minutes on the muscles that you think are painful. And then you can do other treat muscles for 30 seconds to a minute, "Bankston said.

Theragun advises you to move the device slowly over sore muscles (or muscles that you think will hurt later) for up to two minutes in each area. The Theragun app also recommends using stretch in combination with Theragun therapy for a & # 39; pro-level recovery & # 39 ;.

You do not have to exert much pressure to get results – the Theragun does the work for you. Theragun therefore recommends that the device "float" over the areas that you want to treat.

"We recommend letting it float on the body simply because it has an inch of penetration, so you don't have to add excessive force. If you'd compare it to a deep tissue massage, you'd think you should applying more force to get that result, but the reason a massage therapist applies pressure is to get deep into the tissue, and we already do that with our amplitude, "Bankston said.

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If you are looking for more intensity, Bankston recommends changing the device attachments (which have different surfaces – the smaller the area the more intense), designed to help you target areas that need more focus then the standard round attachment that comes with the device.

How to use a Theragun for general tension, stress and sleep

According to Theragun, the device can be useful for reducing general tension, stress and even helping to sleep better. The way to do this is to "downregulate" the nervous system through massage. Theragun recommends using the device on every muscle group (arms, glutes, legs) for two minutes before bedtime to help you relax and feel calm.

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Theragun & # 39; s app offers Suggestions for using the device to help you sleep better.


Screenshot by Mercey Livingston / CNET

For general tension, you can use the device on tense or tense muscles for two minutes to help you release stress. If you have a painful node in a certain area, Theragun recommends working around the area with the damper attachment, rather than directly on the node.

You can then attempt to quickly use the standard attachment (no more than three seconds). However, you do not want to do this too often. Give the area a chance to rest for 24 hours or so and then you can repeat it.

How to use the Theragun to prepare your muscles for training

Although the Theragun is best known for use after training, you can use it even before or during exercise to improve your training performance. According to Theragun, using the device before your workout can help activate your muscles and increase your range of movement, which helps with performance and recovery and reduces the risk of injury, as you increase blood flow.

Theragun recommends using the device for 30 seconds on the muscles that you want to work on to activate the muscle prior to your workout. The Theragun app also offers a specific protocol for preliminary work, with a diagram and step-by-step instructions.

You can also use the Theragun during a workout to speed up recovery, muscles that sleep & # 39; to activate and increase circulation before you do the next rep. An example would be pauses between sets of squats to use the Theragun on the buttock muscles for 15 to 30 seconds to prevent the quads from taking over the movement during exercise.

What not to do with a Theragun

Finally, although the Theragun has used a lot in addition to recovery, there are some safety measures to keep in mind. First, you should not use the the Theragun for muscle sprains, strains, inflammation-related injuries (such as tendinitis) or broken bones.

If you have a chronic illness or other chronic health condition, the use of a Theragun may not be appropriate, so it is best to talk to your doctor first before using it.

Theragun also recommends contacting a doctor if you are pregnant (although Bankston generally said it is safe as long as you do not use it near the front or back of your trunk). Other final staples? Bankston said it is not safe or a good idea to use it on the head or genitals.


The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a doctor or other qualified health care professional for any questions you may have about a medical condition or health goals.


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