Theragun: What It Is, How It Works, and Why You Need It for Better Performance & Recovery
Authors: Therabody Scientists: Michelle Darian, MS, MPH, RD, LDN; Tim Roberts, MSc; Rachelle Reed, PhD, MS, ACSM-EP
Sore from a tough workout? Reach for a Theragun®. Stiff from sitting at your desk all day? A Theragun can help. Achy from traveling or chasing kids around? A Theragun provides physical (and mental) relief.
The Theragun is the original massage gun, and the terms are often used synonymously.
Here, we'll break down what a Theragun is, the science-backed benefits of Theragun treatments, how to use it to get the best results, and how to choose the best one for you.
What is a Theragun?
The Theragun is a handheld device that uses a motor-driven arm to deliver rapid, targeted pulses of pressure to the muscle tissue, which is known as percussive therapy. This technique works because the repetitive bursts of force on the muscles increase blood flow and release tension. These rhythmic pulses also stimulate the nervous system, helping tight muscles relax and improving overall mobility. [1, 2, 3]
The device was developed in 2008 by chiropractor Dr. Jason Wersland, who began creating it after a motorcycle accident left him with chronic pain. After years of testing and refinement, the first consumer-ready Theragun launched in 2016. It was the first time percussive therapy became widely accessible. The design and technology of the Theragun continue to evolve. Today, the Theragun lineup has expanded to include devices that pair percussive therapy with heat and red light therapy.
"Theragun has helped me realize the power of natural solutions that are backed by science. I found that using science and technology to guide natural processes makes a real difference in the lives of people who are looking for ways to feel better," says Dr. Jason.
How does a Theragun work?
Theragun’s combination of amplitude (depth), frequency (speed), and torque (force) is precisely calibrated to deliver powerful yet controlled pressure without damaging tissue or stalling under load. This allows users to apply force across large or hard-to-reach muscle groups while maintaining comfort and precision.
Percussive therapy works on multiple physiological levels to support recovery and performance:
- Increases circulation: The rhythmic pulses enhance blood flow, delivering oxygen and nutrients to tired muscles while helping remove metabolic byproducts (a key part of the body’s repair process). [2]
- Releases tight fascia: By gently mobilizing the connective tissue surrounding muscles, percussive therapy helps “loosen” stiff areas, improving flexibility and ease of movement. [6]
- Stimulates the nervous system: The rapid percussion activates sensory receptors in the muscles that signal the brain to relax the area. This reduces tension and improves range of motion. [2]
- Relieves pain perception: Much like a traditional massage, percussive therapy can prompt the body to release endorphins. Endorphins act as natural painkillers and can help ease soreness and promote overall relaxation. [7]
What are the benefits of using a Theragun?
15+ studies have tied benefits to using a Theragun. Here are just a few of the key findings:
- Comparable to massage, in a fraction of the time: A 2021 study found that using the Theragun for two minutes after intense exercise delivered the same recovery results as a 15-minute manual massage after strenuous exercise. And the Theragun outperformed both foam rolling and vibration therapy. [2]
- Boosts endurance between sets: In one trial, participants who used a Theragun between bench press sets completed 12% more reps than those who didn’t. [4]
- Enhances flexibility and reduces stiffness: A 2023 study showed that two minutes of Theragun use improved range of motion, promoted tissue relaxation, and eased hamstring tightness. [1]
- Supports better sleep quality: That’s right; a Biostrap Labs study found that 87% of users who followed a 6-minute Theragun sleep routine fell asleep faster, while 70% experienced more efficient sleep. Heart rate variability improved by 25%, and the perception of next-day soreness dropped by 9%.
- Improves strength recovery versus cold therapy: A study on male soccer players found that while both Theragun use and cold-water immersion reduced how sore they felt, only Theragun improved muscle strength. [5]
- Combined benefits with other therapies: A Therabody Labs study found that combining heat and percussive massage therapy (found in Theragun Plus Series) improved muscle recovery metrics three times faster than percussive therapy alone.
Theragun was created to help everyone find quick and reliable relief from everyday ailments. From reliving sore muscles to expediting workout recovery and promoting better sleep, this device was designed with you in mind.
Why is Theragun the top massage gun?
While there are now many options for massage guns, Theragun is the most advanced one on the market for several key reasons:
- Theragun has been science-backed since day one and is the most research-backed massage gun on the market.
- Each Theragun comes with interchangeable attachments, so you can tailor treatments to muscle groups.
- The device has a patented triangle grip that allows the user to easily hold it in different positions with a lighter grip, reducing strain during use. It allows you to reach those hard-to-reach spots while maintaining control.
- With Bluetooth connectivity, you can control your device directly from the Therabody app and adjust settings, monitor pressure levels, and access a library of step-by-step expert-guided routines.
- Coach by Therabody, available in the Therabody app, recommends personalized routines that adapt to your body’s needs.
- All Theragun devices are registered medical devices by the Food and Drug Administration (FDA). This means they meet strict quality and safety standards.
A quick guide to using Theragun
Every Theragun is designed to be intuitive and easy to use. Here's how to get started with your percussive therapy treatment:
- Turn on the Theragun before placing it on your body. This allows you to adjust to your preferred speed before getting started.
- Apply the Theragun to your muscles, using as much pressure as feels impactful without feeling painful. The Theragun is designed to maintain consistent massage depth and speed without stalling.
- Glide the Theragun slowly along the muscle group. If you discover a knot or high-tension area, spend some extra time there. You can also massage around the area to loosen up the surrounding muscles.
- Finally, breathe, relax, and let Theragun melt away your tension.
How often should I use a Theragun?
Theragun can (and should!) be used daily and throughout the day.
But the total frequency and duration depend on the area you’re treating, the length of each session, and your goal. We recommend spending between 15 seconds and 2 minutes per muscle group. The Therabody app has an entire catalogue of Theragun routines that you can use depending on your activity, soreness, and goals.
For reference, Dr. Jason often recommends 2-3 times per day for his patients.
Pre-activity warm-up
Prior to workouts or physical activity, sweep your Theragun across your quads, hamstrings, calves, chest, and upper back for 30 seconds each to help prep your muscles.
During activity
Keep your muscles loose and delay fatigue during a workout by using your Theragun for 15-30 seconds on the muscle group. For example, if you’re golfing, focus on your hips and lower back. If you're playing tennis, consider spending time on your calves. This reenergizes and relieves muscles, helping to keep them active.
Post-activity recovery
Use the Theragun on the muscles you just exercised to decrease soreness, provide immediate relief, and speed recovery. If you’re using a Theragun post-run, you’ll want to treat your feet, shins, calves, hamstrings, quads, and glutes for a minute each.
When you need to destress
Reach for your Theragun whenever you need a quick reset. Whether you need to destress after a meeting or unwind after chauffeuring kids around, using a Theragun on tense muscles can help.
To help relieve pain
Use the Theragun to gently massage the muscles around the strained area to help loosen them up, and then target the specific muscle in pain.
Which Theragun is right for you?
With an entire suite of Theragun devices to choose from, here’s a quick guide to choosing the right one for you:
Theragun PRO Plus: For those who want the deepest, most powerful massage and customization to optimize performance, the Theragun PRO Plus is your best pick. This device combines five therapies: percussive, heat, vibration, cold, and LED light therapy. It effectively relieves pain, reduces inflammation, and improves mobility.
Theragun Sense: For a Theragun that prioritizes calming and relaxation benefits of percussive massage, the Theragun Sense is for you. This device comes with built-in guided routines displayed on the LCD screen to show you exactly how to use it to relieve aches and pains, reduce tension, and sleep better.
Theragun Prime: The Theragun Prime delivers a deep powerful massage and is the most durable Theragun that can withstand accidental drops, knocks, and heavy wear thanks to an impact-resistant exterior and reinforced corners. Choose from 5 different speeds to relieve pain, increase flexibility, and speed recovery.
Theragun Mini Plus: Compact and ultra-portable, the Theragun Mini Plus is enhanced with a heated percussive attachment (at three different temperatures and speeds). It’s designed to go wherever you go and can help you warm up faster or relieve tension when you need it the most.
Key takeaways
- Theragun pioneered and continues to set the standard for percussive therapy by combining precise engineering with research-backed performance.
- Theragun has been shown to deliver deep, targeted relief that supports circulation, muscle recovery, and mobility.
- Its unique and ergonomic design reflects years of clinical testing, consumer feedback, practitioner insights, and consistent iteration.
- This research-backed medical device has 15+ studies and counting showing the muscle, sleep, and relaxing properties of treatments.
- The Theragun portfolio continues to grow and evolve with devices that suit a range of benefits, needs, and price points.
References:
- The Acute Effects of Theragun™ Percussive Therapy on Viscoelastic Tissue Dynamics and Hamstring Group Range of Motion
- Comparison of Interventional Strategies to Improve Recovery after Eccentric Exercise-Induced Muscle Fatigue
- The Effect Of Percussive Therapy On Musculoskeletal Performance And Experiences Of Pain: A Systematic Literature Review
- Acute Effects of a Percussive Massage Treatment on Movement Velocity during Resistance Training
- The Acute Effects of Cold Water Immersion and Percussive Massage Therapy on Neuromuscular Properties and Muscle Soreness after Exercise in Young Male Soccer Players
- Mathematical analysis of the flow of hyaluronic acid around fascia during manual therapy motions
- Massage increases oxytocin and reduces adrenocorticotropin hormone in humans
