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The Correct Way to Use a Theragun: Triathlon Edition
June 1, 2022

The Correct Way to Use a Theragun: Triathlon Edition

Injuries or niggles slowing your training and fitness progression? If so, try out this Theragun for triathlon percussion massage routine. It's a fast, non-invasive way to treat common triathlete injuries.

How to Use a Theragun Percussion Massager for Triathletes

Delayed Onset Muscle Soreness (DOMS)

Recommended Massage Gun Attachment Head:

  • Dampener
  • Standard Ball
  • Thumb
  • Cone
  • Wedge
  • Supersoft

Method:

To relieve DOMS, increase mobility, and promote recovery, take a large Theragun head attachment, set the massage gun to one of the three speed settings - 1750, 2100, or 2400ppm - and begin slowly targeting any muscle soreness you may be experiencing.

Be sure not to press too hard, allow the percussive massage gun to do the work for you.

For the quadriceps, hamstrings, and glutes, target any muscle tension with steady strokes that start from the least tender areas and work slowly toward areas of lingering soreness.

Spend approximately 30 seconds up to a minute on each major muscle group, avoiding any bony areas or areas of extreme pain. If needed, you can revisit each area 2-3 times per day.

Calf Pain

Recommended Massage Gun Attachment Head:

  • Dampener
  • Standard Ball
  • Thumb

Method:

General calf soreness and shin splints are a common ailment of triathletes. To relieve soreness in this area, fit one of the large attachments - the standard ball is a great option.

Begin on the back of the leg, first targeting the origin of the calf just underneath the knee crease. Then, move down to the insertion of the muscle towards the heel. Finish the back of the calf by moving the massage gun across the mid-part of the muscle group.

Now, move across to the front of the lower leg, targeting the tibialis anterior and digitorum longus.

Spend about 30 seconds on both sides of the leg.

Knee Pain

Recommended Massage Gun Attachment Head:

  • Dampener
  • Supersoft
  • Wedge

Method:

If you are experiencing soreness around the knee joint, administering percussive therapy to the major muscle groups surrounding this area will help provide relief.

To do this, begin with the wedge attachment on your IT bands. As the IT band often holds a lot of tension, start your massage with the lowest speed setting - 1750ppm - and slowly begin using a scraping motion to release any built up tension.

After about 30 seconds to a minute on each IT band, begin massaging the muscles around the knee, working your way slowly towards the knee joint.

Foot and Ankle Discomfort

Recommended Massage Gun Attachment Head:

  • Dampener
  • Cone

Method:

The feet take a pounding during triathlon training and competition. To relieve them of pain and soreness, use either the dampener or cone massage head and begin targeting the sole of the foot. The dampener is best applied while wearing a running shoe, while the cone can be directly administered to your bare feet.

Spend about 2 minutes on each foot, targeting all areas of the sole. Do this by making slow passes up and down the foot. To experience a deeper massage, use one hand to grab the top of the foot and toes, stretching the arch of the foot and exposing the muscle fibers that run up and down the length of the sole.

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