If you happen to’re on the lookout for an efficient method to get well after your exercises, think about investing in a Theragun, a therapeutic massage gun used to alleviate ache and cut back muscle soreness after train. Whether or not you’re an athlete or a frequent gym-goer, muscle ache and soreness generally is a fixed wrestle. Get again to feeling good with our recommendations on how one can use a Theragun for exercise restoration!
What’s a Theragun?
A Theragun is a handheld therapeutic massage machine that makes use of percussive remedy to deal with muscle soreness, relieve ache and speed up restoration after back-to-back exercises. If you exercise, lactic acid builds up in your muscle groups and causes your muscle groups to micro-tear (which makes you stronger). So as to heal, they tighten and shorten collectively to kind cross-bridges, which is what causes post-workout soreness.
Percussive remedy, also referred to as percussion remedy is a type of gentle tissue manipulation supposed to assist loosen these cross-bridges, lowering muscle soreness and growing your vary of movement. It’s a deep muscle remedy that delivers speedy and lengthy vertical strokes into the muscle.
There are 4 totally different Theragun machine fashions relying in your wants:
1. Theragun Prime
The Prime is Theragun’s primary mannequin offering as much as 30 kilos of pressure. It’s superb for the on a regular basis exercise, however you probably have nagging issues that want extra intensive work, you’ll most likely wish to go for the Elite or the Professional. The Prime simply strikes round to hit all components of your physique with out straining your arm, hand or wrist and is efficient for the frequent gymnasium go-er.
2. Theragun Elite
That is Theragun’s quietest mannequin and gives as much as 40 kilos of pressure. It’s surprisingly quiet for the quantity of energy it has and it means that you can get deep into your sore muscle groups. It has a convenient-to-use triangular form and comes with an OLED display screen, which helps you gauge how exhausting you’re pushing.
3. Theragun Professional
The Professional provides probably the most energy at 60 kilos of pressure and the quietest utilization in a professional-grade machine. This implies you possibly can apply large quantities of strain to get deep into your tissues. It comes with an adjustable arm with 4 positions that help you hit all components of your physique whereas sustaining a cushty grip. The Professional can be good for knowledgeable bodily therapist or excessive performing athlete.
4. Theragun Mini
The Mini is the smallest Theragun machine and provides as much as 20 kilos of pressure. It’s superb for remedy on-the-go because it’s moveable and highly effective but extremely quiet, so you need to use it anytime, anyplace.
What Are the Execs and Cons of Utilizing a Theragun?
Execs
- Reduces ache
- Boosts blood circulate
- Breaks up scar tissue
- Reduces normal pressure and stress
- Releases muscle spasms
- Decreases lactic acid
- Will increase collagen consumption
- Improves vary of movement by creating extra versatile joints
- Results in simpler and environment friendly restoration
Cons
- They’re expensive
- Extra analysis nonetheless must be finished on whether or not they’re efficient for everybody for lowering muscle soreness
- Muscle fatigue in the event you use it for too lengthy or improperly
- Be cautious of utilizing it on muscle strains, sprains, inflammation-related accidents, damaged bones
Theragun Attachments Defined
- Dampener: Ideally suited for total use and principally used for tender or bony areas.
- Massive ball: Used principally for big muscle teams such because the glutes, hamstrings and quads.
- Customary ball: Excellent for total use on massive and small muscle teams.
- Cone: Largely used for pinpoint muscle remedy and generally used on smaller muscle teams just like the palms and ft.
- Thumb: Used for set off factors and the decrease again.
- Wedge: Ideally suited for shoulder blades and IT bands and generally used for “scraping” and “flushing” which assist lower the quantity of lactic acid within the muscle groups.
- SuperSoft: Theragun’s model of vibration remedy and principally used for delicate areas like bones.
Methods to Use a Theragun: 4 Ideas for Novices
1. Activate the Theragun earlier than placing it in your physique.
That is necessary for higher management. Plus, resting it in your physique after which turning it on could be fairly jarring.
2. Float it.
You don’t have to use a lot strain with the Theragun to get outcomes. The machine does half an inch of penetration so that you don’t have to make use of a lot pressure. Merely float it over sore muscle groups or areas for reduction. If you happen to’re on the lookout for extra depth, strive switching out attachments to focus on areas that want extra focus.
3. Don’t overdo it.
Make certain to not use your Theragun for too lengthy a time interval. An excellent rule of thumb is to maneuver the machine slowly over sore muscle groups for as much as two minutes on every space or apply strain for 30 seconds on a very sore and tight spot, stretching the muscle for an additional 30 seconds after which repeat. Going anyplace past 10 to fifteen minutes will probably lead to muscle fatigue.
4. Use it pre-workout too.
Utilizing a Theragun earlier than you exercise will help activate your muscle groups and enhance your vary of movement, which helps with efficiency and restoration and reduces your danger of damage. Use the machine on the muscle groups you wish to work for 30 seconds to assist activate the muscle. It’s also possible to use it throughout your exercise, as an illustration while you’re taking a break between units of squats to maintain the muscle groups energetic.
6 Theragun Educational Movies
Methods to Deal with Decrease Again Ache With Your Theragun | Therabody
Methods to Deal with Higher Again With Your Theragun | Therabody
Methods to Use a Theragun to Launch Neck and Shoulder Stress | goop
Methods to Relieve Sore Legs and Toes Utilizing Theragun | goop
Methods to Deal with Hip Flexors With Your Theragun | Therabody
Methods to Deal with Shoulders With Your Theragun | Therabody
If you happen to’ve been experiencing muscle ache and tenderness after understanding, a Theragun could also be simply what it’s essential get again to feeling good!
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