Is using a Theragun or other percussion device worth the hype?
With the rising popularity of percussion therapy devices, let's delve into their application in rehabilitation and recovery, and assess whether they merit your investment of time and money.
In this realm, Therabody and Hypervolt have emerged as key players, asserting that their products expedite recovery and enhance performance. However, it's crucial to ascertain whether the existing literature aligns with these claims.
Research shows that a percussion tool can help improve joint range of motion if performed before a training session. Konrad et al. (2020) discovered that a 5-minute session using a Hypervolt percussion device to the calf musculature increased ankle dorsiflexion by an average of 5.4 degrees. These results were not permanent but lasted long enough to perform the training session. These improvements in range of motion could be beneficial to those individuals with joint limitations due to injury or other reasons.
Moreover, when percussion therapy was administered following an exercise session, it substantially alleviated delayed onset muscle soreness (DOMS) in comparison to a control group over the course of 24-, 48-, and 72-hours post-exercise (Imtiyaz et al., 2014). Vibrating foam rollers exhibited similar efficacy to percussion guns, yet the latter offers the advantage of precise muscle targeting and access to hard-to-reach areas.
Considering the present research landscape, it's evident that percussion guns and vibrating foam rollers hold promise as valuable tools. They can aid in enhancing joint range of motion before an activity and mitigating DOMS when employed post-workout. However, it's essential to bear in mind that no percussion device can replace the efficacy of authentic recovery practices, such as prioritizing adequate sleep, managing stress, and cultivating healthy dietary habits. This perspective is paramount. Furthermore, there's a significant guiding principle I consistently share with my runners and athletes: if the choice is between an early morning foam rolling training session before a run and obtaining an additional 20-25 minutes of sleep, the latter option will invariably yield more substantial benefits in terms of genuine muscle recovery.
-Ryan
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References
Imtiyaz, S., Veqar, Z., & Shareef, M. Y. (2014). To compare the effect of vibration therapy and massage in prevention of delayed onset muscle soreness (DOMS). Journal of clinical and diagnostic research: JCDR, 8(1), 133. https://doi.org/10.7860/JCDR/2014/7294.3971
Konrad, A., Glashüttner, C., Reiner, M. M., Bernsteiner, D., & Tilp, M. (2020). The Acute Effects of a Percussive Massage Treatment with a Hypervolt Device on Plantar Flexor Muscles’ Range of Motion and Performance. Journal of Sports Science & Medicine, 19(4), 690.