How to Give Yourself a Deep Tissue Massage with Theragun PRO?

How to Give Yourself a Deep Tissue Massage with Theragun PRO?

How much is a deep tissue massage service near you? On average, you might pay from $60 to $120 or more for a one-hour deep tissue massage. The price will be much higher if you expect a better environment and service.

Can you enjoy the same muscle-relaxing benefits at home? With the Theragun PRO, you can.

You might ask: Does it really work? How to maximize its benefits?

In this blog post, we’ll show you how to get a deep tissue massage at home with the Theragun PRO. You’ll learn how to use Theragun PRO effectively for specific muscle groups. You’ll also know how to create a soothing massage routine. Keep scrolling and find it out!

What is a deep tissue massage?

What is a deep tissue massage

A deep tissue massage deals with the deeper layers of muscle. It’s not just for relaxing; it’s also for muscle pain relief. The masseuse would press hard to ease the knots and tension that have formed in your muscles.

They use slow, firm movements to break up knots and release tension. Whether you’re stiff from too much time at your desk or you’ve been working out too strenuously, this can help ease your discomfort. It can also improve blood flow, making your muscles feel happier and more relaxed.

Yes, deep tissue massage is so good for your body. But it costs too much for spas and massage studios. The good news is that you can do it yourself with a massage gun.

For a deep tissue massage, Theragun PRO is the best choice. Why? What’s special about it?

What’s Special about the Theragun PRO?

Theragun PRO is a unique self-massage device that stands out for several reasons. This powerful tool has many features that make it exceptional for targeting muscles and providing effective relief.

What's Special about the Theragun PRO?
NumberFeatureFeature Detail
1Powerful AmplitudeThe Theragun PRO features a 16 mm amplitude, reaching 60% deeper into muscles compared to average massagers. This ensures a more effective deep tissue massage and helps with tension release.
25 Built-in Speeds5 built-in speed options (1750, 1900, 2100, 2200, 2400 percussions per minute)
3Precise Muscle TreatmentIt leaves the skin’s surface at a high frequency, allowing it to target specific areas more effectively.
4Preset TreatmentsYou can save up to 3 preset treatments from the Therabody app on the device. So you can easily access your preferred settings.
5Responsive OLED ScreenThe OLED screen displays your current speed and a responsive force meter. Thus, you can easily control your massage routine.
6Customizable Arm PositionsIt offers 4 unique arm positions that make reaching any part of your body easy.
7Ergonomic Handle DesignThe patented Theragun Triangle handle allows you to hold the device in various ways, reducing strain on your hands, wrists, and arms.
8Bluetooth ControlYou can control the PRO via Bluetooth using the Therabody app.
9Dual Rechargeable BatteriesYou can enjoy uninterrupted massage sessions with two rechargeable batteries, each lasting 150 minutes.
10Wireless Charging EnabledYou can charge it on its wireless charging stand (sold separately).
11Designed by a Pain ExpertDr. Jason Wersland sought out a natural remedy for pain relief and designed the Theragun PRO. After 13 versions, the PRO gives a strong, precise massage with up to 60 lbs. of force.

These features collectively make the Theragun PRO a standout choice for anyone seeking a personalized and effective self-massage experience.

Step-by-Step Guide to Your Deep Tissue Massage with Theragun PRO

How do I use Theragun PRO properly, then? Read the step-by-step guide below, and you’ll know.

Step 1: Choose the right attachment

It’s easy to install attachments to your Theragun PRO. Just align one with the arm’s tip and push it to secure. But you might need clarification about how to choose from 6 attachments.

Choosing the right attachment for your massage needs with the Theragun PRO is simple!

  • Supersoft™: If you’re dealing with sensitive or sore areas near bones or joints, go for the Supersoft™ Attachment.
  • Dampener: This attachment works well on tender or bony spots, providing a soothing effect.
  • Standard Ball: When it comes to large or small muscle groups, the Standard Ball Attachment is your best bet.
  • Thumb: For trigger points and lower back tension, opt for the Thumb Attachment.
  • Cone: If you’re aiming for pinpoint muscle treatment in areas like the hands and feet, the Cone Attachment is a better choice.
  • Wedge: If you need relief for your shoulder blades, IT Bands, or want to enhance blood flow, try the Wedge Attachment.

It’s a little complicated. But finding a suitable attachment is an important step for an effective massage experience.

Step 2: Get your device prepared

Here’s a quick instruction for managing the Theragun Pro massage gun.

  • Insert the fully charged lithium-ion battery into the Theragun PRO.
  • Hold the center button for 2 seconds to turn on the device.
  • Press the “+” and “-” buttons to adjust the speed.
  • Press the left (<) and right (>) arrows to choose treatment presets.

Step 3: Manage your massage routine wisely

To start the massage, gently press and hold the center button. Position the attachment to make direct contact with the skin. As for time management, you can spend 2–3 minutes on each muscle group. You don’t need to spend more than 3 minutes on a single area. Otherwise, it may cause you some discomfort.

Step 4: Adjust the arm to reach different areas

If needed, adjust the arm’s position using the button underneath. There are four arm positions for you to reach different areas.

Step 5: Take a rest after your massage session

After your massage session:

  1. Power off the Theragun PRO by pressing and holding the center button again.
  2. Give your muscles time to recover.
  3. Drink some water.
  4. Take some rest.

In this way, you will enjoy more benefits from the massage.

5 steps to Deep Tissue Massage with Theragun PRO

This is a general guide for the regular use of the Theragun PRO massage gun. By following this guide, you can enjoy a nice deep-tissue massage experience.

Can I Use Theragun PRO for My Post-workout Massage?

Of course, you can.

But remember to manage the massage time for different areas.

Body AreaMassage TimeNotes
Glutes2 minutesThis area is often engaged during running and needs relaxation after a workout.
Lateral Thighs and Quads3 minutesSpend more time massaging the vastus lateralis and medialis (the lateral thighs), as well as the quadriceps. These muscles are heavily involved in running and can become tense.
Hamstrings2 minutesAllocate two minutes for massaging the semimembranosus, semitendinosus, and biceps femoris, which are your hamstring muscles. These muscles also play a significant role in running.
Calves2 minutesThis area can become tight, especially after a run.

You can follow this routine immediately after your workout. And do it again within the next 24-36 hours to aid in recovery.

5 Additional Tips for a Better Deep Tissue Massage

When using the Theragun PRO massage gun, it’s essential to balance the benefits of stimulation with the potential risks of overuse or discomfort. Here are 7 Additional Tips to consider.

1. Combine dynamic stretches with Theragun Pro

Don’t use the massage gun on the same area for a long time. Try to switch between the massage gun and other gentle, targeted moves or stretching. This will help activate the muscles without using too much pressure from the massage gun.

2. Read the instructions

Don’t forget to read the manufacturer’s instructions. Typically, the instructions don’t suggest using the massage gun on a single area for more than three minutes at a time.

3. Listen to Your Body

Pay close attention to how your body responds. If you feel discomfort or if the area becomes overly sensitive, reduce the duration or pressure of the massage gun. The goal is to relax the muscles without causing pain or excessive stress.

4. Spread the Focus

If you’re trying to reactivate a certain group of muscles, you might want to focus on different spots in that area. Every 30 seconds or so, move the massage gun a little bit to cover the whole area without putting too much pressure on one spot for too long.

5. Rest and Recovery

After using the massage gun, give the muscle some time to recover before using it again. Overusing the massage gun in a short timeframe may lead to increased soreness or discomfort.

Remember that balance and gradual progression are important. The goal is to move the blood through the muscle group without causing too much pain or stress. If you’re unsure about what to do, it’s better to play it safe and get expert guidance.


  • Kally Lowe

    Kally Lowe is a Home Tech Products Reviewer and Copywriter with a passion for modernizing homes through cutting-edge technology. With a background in interior design, she provides insightful and honest reviews of smart devices, energy-efficient appliances, and home automation systems. Her expertise ensures homeowners make informed decisions. As a skilled copywriter, Kally crafts compelling narratives that bring these innovative products to life.

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