The Correct Way to Use a Theragun: Golf Edition

The golf swing is a motion that frequently causes overuse injury. For this reason, golfers typically suffer from pain in the lower back, elbows, knees, and shoulders.

To help relieve any injuries or general soreness, try this Theragun for golf percussion massage regime.

How to Use a Theragun Percussion Massager for Golf

Delayed Onset Muscle Soreness (DOMS)

Recommended Massage Gun Attachment Head:

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

Method:

To relieve post game soreness and tension, set your Theragun massage gun to a low setting - 1750ppm - and begin massaging the affected area with slow, gentle movements.

For the legs and arms, one of the larger head attachments works well. And for the upper trapezius muscle, IT bands, or glutes, the wedge or cone is a good option.

Spend around 30 seconds up to a minute on each muscle group, paying close attention to stay away from bony areas. If you feel the need, ramp up the speed to get the blood flowing.

Remember, a full-body session should not exceed over 15-minutes.

Lower Back Pain

Recommended Massage Gun Attachment Head:

• Dampener
• Standard Ball
• Thumb

Method:

As the lower back can be a ‌sensitive area for some people, start at 1750ppm and work your movement from the top of the lower back down towards the glutes. Be sure not to push too hard and avoid running the massage head over the spine.

Spend a minute or two here. Take a break, get up, walk around, and then make a judgment call on whether you'd like to administer another minute in this area.

Golfer’s Elbow

Recommended Massage Gun Attachment Head:

• Dampener
• Standard Ball
• Thumb

Method:

For muscle soreness around the elbow joint, target the upper forearm muscles and lower tricep muscles. Avoid applying the massage head directly on the elbow joint and instead work on the small muscle groups that surround the joint.

Spend around 30 seconds to a minute on each elbow, 2-3 times a day.

Knee Pain

Recommended Massage Gun Attachment Head:

• Dampener
• Standard Ball
• Thumb
• Wedge

Method:

If you are experiencing sore muscles or joint pain around your knee, it's best to start by loosening up your hips and IT bands before directly treating the knee joint.

To do this, use a large flat head for the glutes and use the wedge on your IT bands. The IT bands can be particularly painful, so use shallow pressure that starts from the top of the femur and, with a scraping motion, moves the massage head slowly towards the outer part of the top of the knee.

After several passes on each leg, start massaging the lower quadriceps, working slowly towards the top of the kneecap. Next, move to the front of the lower part of the leg and target the tibialis anterior and peroneus longus muscles.

Shoulder Pain and Rotator Cuff Injuries

Recommended Massage Gun Attachment Head:

• Dampener
• Standard Ball
• Thumb
• Wedge

Method:

For neck and shoulder pain, take the wedge attachment and address the upper trapezius muscles. After making a few passes from the base of the neck to the point of the shoulder, start on both sides of the shoulder. Making sure to target both the front and rear deltoid muscles.

You can always administer a couple of passes up and down the bicep muscles to relieve muscle tension you may also be holding in this area of the body.