You might be conversant in Theragun, a handheld therapeutic massage gun that is taken over Instagram with slow-motion movies of athletes’ muscle groups rippling beneath the gadget, which seems to be (and sounds) sort of like an influence drill.
The, use a tactic referred to as percussive remedy to deal with muscle soreness in everybody from skilled athletes to weekend warriors. Percussive remedy , is claimed to be efficient at dashing up muscle restoration time and lowering ache after a exercise.
However does percussive remedy — and gadgets just like the Theragun — dwell as much as the hype? And are they the correct alternative for everybody? This is what you need to know.
What’s percussive remedy?
Additionally referred to as percussion remedy and vibration remedy, percussive remedy is a type of delicate tissue manipulation (the identical factor therapeutic massage therapist does to you throughout a therapeutic massage) meant to scale back muscle soreness and improve vary of movement.
Despite the fact that some individuals confer with percussive remedy as vibration remedy, most percussive remedy gadgets truly use a hammering or thumping motion along with vibrations. Some fashions additionally use round motions, and most supply various speeds and strain.
What does it do?
A percussive remedy gadget delivers focused vibrations and strain to your muscle groups as a technique to deal with and handle muscle soreness, stiffness and decreased vary of movement.
As a result of they’re so highly effective, it is thought that these gadgets can attain deeper layers of muscle than human fingers, a foam curler or different muscle restoration strategies can.
Does percussive remedy truly work?
That relies on what you imply by “work.”
A standard false impression is that percussive remedy can completely get rid of soreness as soon as it is already current. The reality is that no sort of remedy exists for that. I do not find out about you, however even after I get an hour-long deep tissue therapeutic massage, soreness persists — the therapeutic massage simply reduces the period of time I endure.
Percussive remedy kind of does the identical factor as therapeutic massage or self-myofascial launch (foam rolling): It will increase blood stream to the handled areas, will increase pores and skin temperature, reduces muscle irritation, releases muscle stress and breaks up muscle knots.
Percussive remedy helps relieve muscle stress and soreness in the identical manner foam rolling does.
One research concluded that percussive remedy is perhaps very efficient as a preventative technique for managing delayed-onset muscle soreness (DOMS), or the sluggish soreness you possibly can really feel creeping up on you till it painfully units in about 48 hours post-exercise.
However not like therapeutic massage remedy and foam rolling, analysis on the effectiveness of vibration or percussive remedy for muscle soreness is restricted.
In keeping with TheraGun, the principle function of percussive remedy is not truly therapeutic massage. As a substitute, percussive remedy goals to masks and override ache alerts to your mind, which might make you’re feeling as if the soreness is gone.
That idea was developed on the idea wholesome mind reacts to ache alerts in milliseconds. By delivering a sensation to the muscle groups that is even quicker than that, your mind cannot sustain, so you’re feeling no ache. It is the identical philosophy behind transcutaneous electrical nerve stimulation (TENS) items, like Livia.
Does a Theragun work higher than going to a therapeutic massage therapist?
Therapeutic massage has lengthy been used as a way to scale back muscle soreness, and most of us can agree 60-minute Swedish feels incredible for thoughts and physique.
As a result of percussive remedy gadgets just like the Theragun do basically the identical factor — however a lot quicker and maybe deeper — it is sensible to suppose therapeutic massage gun works higher than a therapeutic massage therapist.
Theragun’s web site claims their gadgets present “deeper and extra environment friendly outcomes than therapeutic massage,” however as with many more recent gadgets and modalities, not sufficient science exists by some means to be conclusive.
Some analysis exhibits that vibration remedy is not efficient in any respect as a restoration technique, however different analysis has decided that it is a minimum of as efficient as going to get a therapeutic massage.
How a lot do they value?
They value exponentially greater than an hour-long (or perhaps a 90-minute) therapeutic massage: Theragun runs between $299 and $599. Different high-end manufacturers, like Hypervolt and Booster additionally value $200 and up.
There are cheaper choices, although. In case you search “therapeutic massage gun” on Amazon, the retailer will spit again greater than 800 listings starting from simply $30 all the best way as much as $600.
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Do you have to attempt it?
In case you frequently get conventional massages (which frequently run upwards of $100 per 60-minute periods), the price all year long could very nicely exceed the worth of a Theragun or different costly therapeutic massage gun. In case you’re on the lookout for one thing much less time consuming and structured than your common massages, one among these gadgets is perhaps definitely worth the funding.
Therapeutic massage remedy is confirmed to be useful for extra than simply our our bodies — analysis hyperlinks therapeutic massage to enhancements in nervousness, stress and despair. Therapeutic massage has additionally been linked to higher sleep and improved temper, so these issues alone could also be sufficient encouragement to proceed your typical therapeutic massage routine.
Before you purchase, you may have already got one thing on-hand that can provide you a way of what percussive remedy looks like: At my CrossFit fitness center, athletes cross round a automotive buffer that delivers the same vibration and, in my expertise, works successfully to work out muscle knots and soothe soreness.
The place to purchase a Theragun (and different therapeutic massage weapons)
In case you’re serious about making an attempt out percussive remedy however do not wish to drop a month’s value of groceries on a therapeutic massage gun, check out one of many inexpensive choices first, such because the Renpho rechargeable mannequin.
An costly mannequin like a Theragun or Hypervolt is greatest for very lively individuals who expertise muscle soreness usually, wish to implement a restoration routine to scale back soreness and stiffness, and would favor an at-home, handheld gadget reasonably than a conventional therapeutic massage.
Need to examine choices?.