How to Use Percussive Therapy like A Theragun or Hypervolt

There is solid evidence that percussive therapy may have some benefits, though the extent of those benefits is uncertain based on protocol, machine style/quality, and individual variation. This video provides a short introduction to how I like athletes to start using it.
The study approaches vary and don’t often use the same tools we have at home, so it’s all about applying the science to find what works for you. I recommend 30-60 seconds pre-exercise for possible nervous system benefits, followed by 5-10 minutes after exercise, adjusting based on how you feel. Float over the muscles, rather than digging down deeply. Remember: it’s a dose of love for your body, not a one-person Fight Club (which now that I think about it, is kind of the whole plot twist in the movie Fight Club). If it hurts, don’t do it. Full article here: trailrunnermag...
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Percussive therapy provides rapid bursts of pressure into muscles, often 40 or more percussions per second at more than a centimeter of amplitude. This vibrator means business. Companies claim that these tools increase blood flow, which can help reduce inflammation and muscle tension, and possibly increase range of motion. Physiologically, it relies on many of the same principles as foam rolling or regular old massage, just with a motor and, as our Theragun box says, “antimicrobial attachments for essential, whole-body use.” OK, now they are not even trying to hide the euphemisms.
On the possible positive end, there could be loosening of chronically tight muscles and fascia, enhanced blood flow, and maybe even parasympathetic nervous system effects related to cellular responses (a controversial topic, so we’ll keep that description vague). If you watch a track race start line, you often see the athletes banging their fists into their legs before the gun goes off. If that has any non-placebo benefit, it’s likely neuromuscular, and the percussive tools are like that but multiplied by 200 cups of coffee. There is also similarity with a Swedish massage technique called tapotement, which is when the masseuse does the world’s smallest karate chops on an affected area.
For possible downsides, muscle tension can be a good thing in some cases, leading to muscles that have stronger contractions (a big reason that the conventional wisdom is not to static stretch before activity). In addition, banging the crap out of your muscles like you’re a determined little hummingbird could possibly cause its own trauma. Blood flows to muscles during spa massages, and it also flows to muscles in Fight Clubs. If it hurts, it’s unlikely to be helpful (or should be done by a professional). Finally, reduction in inflammation could also reduce subsequent adaptation processes, since those two concepts are intertwined along with many other variables.

[@MelanieSakowski]

Damn, good stuff. I made the mistake of bruising myself with this and am learning that super high sensation isn’t always beneficial. Subtle is powerful.

[@mholtwick]

This is perfectly timed!!! Just got one and have been doing these before and after workouts. Thank you!!

[@DavidRocheSWAP]

You are awesome Matt, THANK YOU!

[@rmsrmsrmsrms]

What shorts are those? thx! Getting a Mgun myself in a week or so!