If pummelling your muscle mass with a percussive machine doesn’t sound stress-free, you haven’t tried the Roll Restoration R1 therapeutic massage gun but. A smaller model of those well-liked handheld instruments, which are actually ubiquitous in gyms, boutique studios, bodily remedy workplaces, and (in fact) social media, it places the power for an on-the-go therapeutic massage proper in your individual arms.
“Therapeutic massage weapons loosen up your muscle mass and fascia—connective tissue that covers each construction in our physique, together with your muscle mass,” says Heather Jeffcoat, a health care provider of bodily remedy and the proprietor of Fusion Wellness & Bodily Remedy in Los Angeles, CA. “They differ from therapeutic massage instruments that strictly provide vibration, because the direct software of percussion over an space will attain a lot deeper ranges, whereas nonetheless having results on superficial layers as nicely.” By penetrating deeper, you get extra widespread results, together with elevated blood move and elevated joint vary of movement, Jeffcoat provides.
Such a direct therapeutic massage can present pre- and post-workout advantages. And for individuals who aren’t train fiends, it will probably additionally provide aid from issues like working or parenting all day. Handheld percussive therapeutic massage remedy was proven to extend vary of movement in a 2020 research revealed within the Journal of Sports activities Science and Drugs, and was decided to be simply as efficient as guide therapeutic massage and “presumably simpler” than foam rolling in a 2021 research revealed within the Worldwide Journal of Environmental Analysis and Public Well being.
The Roll Restoration R1 therapeutic massage gun is simply $129, which is signficantly cheaper than the 2 hottest weapons, the Hyperice Hypervolt Go 2 and the Theragun Mini. Right here’s what I considered it after two weeks of testing.
The Roll Restoration R1 therapeutic massage gun is small, mild and highly effective. And since it lasts practically seven hours, you’ll additionally have the ability to higher harness the 50 watts of energy for longer than its direct rivals.
An enormous a part of a therapeutic massage gun’s attraction is its portability—it’s rather a lot simpler to pack a handheld machine in your fitness center bag in comparison with a cumbersome foam curler or compression boots. Which is why I began utilizing the Roll Restoration R1 therapeutic massage gun: It’s small and lightweight sufficient to slot in the tote or carry-on, however nonetheless highly effective sufficient to ship noticeable results earlier than and after exercises. I like to make use of the R1 earlier than a run to get up my quads and glutes (particularly if I’ve been sitting at my pc all morning). And utilizing it after a hilly path exercise helped ease a few of the stiffness that had constructed up in my calves.
Of the mini therapeutic massage weapons I’ve tried—together with the Hyperice Hypervolt Go 2 and the Theragun Mini—the R1 was the smallest (measuring 5.6 x 3.6 x 1.85 inches in comparison with 6.7 x 7.3 x 2 inches and 6 in x 5.3 in x 2.25 inches respectively). That’s not an enormous distinction, however if you’re touring, each inch counts, proper? I had no drawback becoming the R1 into my purse on a latest flight to Boston for the Falmouth Highway Race—and at simply 1.4 kilos (in comparison with 1.5 and 1.43 kilos for the opposite two units), I additionally appreciated shaving off an oz. or two of additional weight.
An ideal train companion and oh, the ability!
In terms of train, “therapeutic massage weapons are an ideal device on your warm-up routine,” says Jeffcoat, “An improved tolerance to stretch, improved dynamic stability, and elevated joint vary of movement interprets to much less resistance by motion, which is important for decreasing damage.”
Earlier than exercises (or if you happen to’re simply seeking to loosen up stiff muscle mass after sitting), she says, it’s best to spend two to 3 minutes on small muscle teams, and 4 to 5 minutes on bigger muscle teams—simply slowly transfer the therapeutic massage gun tip backwards and forwards alongside the muscle, holding it off of bony areas. On the flip aspect, Jeffcoat says, utilizing therapeutic massage weapons post-exercise might help flush out lactic acid, a byproduct of train that contributes to soreness. Afterwards, you solely have to spend a couple of minute on every muscle group.
The R1 comes with 4 pace settings: 1800 rpm, 2200 rpm, 2600 rpm, and 3200 rpm. (These numbers point out what number of occasions the massager’s head hits your pores and skin—in order that’s a variety of 1,800 to three,200 per minute.) The Hypervolt and the Theragun solely provide three settings, and I preferred having an additional possibility on the upper finish for actually digging into my muscle mass post-race. (The Hypervolt additionally goes as much as 3200 rpm, however its lowest setting is 2200, whereas the Theragun ranges from 1750 to 2400.)
Contained in the machine is a high-torque motor that generates as much as 50 watts of energy, greater than both of the opposite well-liked manufacturers presents—and regardless of that additional drive, it lasts over seven hours on one cost (greater than double the juice within the different two units, and ultimate for utilizing throughout an extended day of post-race journey).
One of many extra necessary specs for a therapeutic massage gun is the amplitude, a measure of how deep a gun can penetrate into your muscle mass. The R1 solely has an amplitude of seven millimeters, in comparison with 10 for the Hypervolt and 12 for the Theragun. I nonetheless felt prefer it addressed all my drawback areas, even after a very grueling path run that did in my calves, however for individuals who choose to actually dig deep into their muscle mass, this gun won’t be as much as the duty.
My fundamental grievance concerning the R1 was the problem I had in reaching my shoulders and again. The shrunken proportions in comparison with a typical measurement therapeutic massage gun made it robust to contort myself right into a place the place I might attain the muscle mass that maintain most of my stress after a day sitting hunched over my pc. Nevertheless it does include 4 attachment heads you’ll be able to swap out to concentrate on particular areas (i.e. a common spherical head versus a flat head for denser muscle teams).
The Hyperice Hypervolt Go 2 and the Theragun Mini are the 2 fundamental rivals of the Roll Restoration R1 therapeutic massage gun however the RI is the smallest and lightest of the three, weighing simply 1.4 kilos and measuring 5.6 x 3.6 x 1.85 inches in comparison with 6.7 x 7.3 x 2 inches and 6 in x 5.3 in x 2.25 inches respectively. Along with practically doubling the battery energy, the R1 additionally presents 4 pace settings in comparison with the competitor’s three and is considerably cheaper at $129.
Nevertheless, the R1 solely has an amplitude of seven millimeters, in comparison with 10 for the Hypervolt and 12 for the Theragun, which suggests it received’t penetrate muscle mass on the similar charge as the opposite two.
Whereas any therapeutic massage gun, particularly a mini one, has limitations (you’re not going to get the identical advantages as you’ll from a professionally educated masseuse), the R1 is a good, on a regular basis device that gives extra settings and extra attachment choices than its rivals whereas ringing up at a a lot lower cost.
With its tiny measurement and long-lasting battery life, this compact, easy-to-use therapeutic massage gun can also be ultimate for journey—whether or not you’re seeking to prime your physique for health or simply wish to work out the kinks after being caught in a airplane seat for hours.