Hey there, fitness enthusiasts! Welcome to this Theragun Wave Duo review, where we’ll give you an honest insight into this interesting device from Therabody.
We were curious to see how different it is from the original Wave Roller that we also reviewed. It turns out that Therabody wanted to create a more purposeful device, one that could effectively target areas like the neck, spine, and back, as well as a few others.
But does this design actually deliver on its promises? Is it powerful and effective enough to make a real difference in your recovery routine?
Let’s find out!
In This Article
- Vibrating Foam Roller Benefits – Are They Worth It?
- Therabody Wave Series Devices
- Theragun Wave Duo Review
- Pricing and Warranty
- Theragun Wave Duo vs Wave Roller
- Review Summary
Vibrating Foam Roller Benefits – Are They Worth It?
If you’re familiar with foam rollers, then you know how they work to relieve sore muscles, improve flexibility, and speed up recovery after a workout. But did you know that there’s a type of foam roller that takes things to the next level? That’s right, we’re talking about vibrating foam rollers!
While regular foam rollers are great for self-myofascial release 1, vibrating foam rollers are a bit more special. They have numerous benefits because they vibrate, and this offers localized vibration therapy where certain sections of the body are targeted. It’s the same idea as massage guns, but today we’ll focus on foam rollers.
One of the most significant benefits of vibrating foam rollers is that vibration therapy2 improves localized blood flow and muscle oxygenation.
Muscle tissues benefit immensely from oxygenated blood. The tissues remain healthy and experience less pain and tension, acquire more mobility, and have decreased chances of injury.
With vibration therapy, you can say goodbye to DOMS3. Studies suggest that vibration therapy can help significantly reduce calf pain and gluteal pain in male runners.
In addition to reducing pain, vibrating foam rollers can also fasten the recovery rate of ankle and hamstring muscle strains, and there are no side effects of using this method of recovery.
Vibration therapy can also improve balance. It has to do with priming the nerves to detect motions and sensations within the body. A special vibratory reflex is enhanced.
But that’s not all. There are plenty of other benefits of vibration therapy, many of which we’ve learned from using massage guns.
Vibration therapy can speed up muscle recovery4 by breaking up fascia, enhance mobility, increase blood flow and get more oxygen to tissues, and facilitate lymphatic drainage, among other things.
However, for vibrations to be effective, a proper intensity is needed, and this is where things can get tricky.
Many brands fail to provide the frequencies you can expect, and even if they do, they often overpromise and underdeliver.
But we know a way to measure it, and as you’ll see, the Theragun Wave Duo is efficient and effective in this regard.
So are vibrating foam rollers worth their weight in gold?
Yes, they are! if you’re looking to take your recovery game to the next level, then a vibrating foam roller is worth the investment.
The benefits of vibration therapy are well-documented and can help you reduce pain, recover faster, and improve your overall performance. Plus, with the right intensity, you can trust that you’re getting the full benefits of this therapy.
The Theragun Wave Duo by Therabody is a great device to start with.
Therabody Wave Series Devices
The Theragun Wave Duo belongs to Therabody’s Wave Series family of devices, aimed at aiding post-workout recovery.
All three devices feature built-in vibrations and Bluetooth connectivity, which offer a cutting-edge method for rolling and recovery.
We already know the Wave Roller had a lot to offer. Is the Therabody Wave Duo different? Well, let’s find out in this Theragun Wave Duo review, shall we?
Theragun Wave Duo Review
|Theragun Wave Duo
1400 / 1800 / 2400 / 2700 / 3000 rpm (our measurement)
|up to 200 min
|43 to 61 dB (our measurement)
|1.97 lbs. / 893 grams (advertised: 2 lbs / 0.9 kg)
|6.9 in x 3.8 in (advertised: 7.0 in x 3.9 in)
|Where to Buy &
|X8YZF10 – 10% off at therabody.com
FSA/HSA cards accepted
Our Theragun Wave Duo Rating
The Wave Duo vibrating foam roller’s portable size and firm texture make it an excellent choice for back and neck rolling, providing relief and ease for fatigued muscles.
User Review( votes)
When you first receive the Theragun Wave Duo, you’ll notice right away that it’s a small roller.
The box is about 8 inches by 4 inches by 4 inches, so it won’t take up much space. The packaging features both the Theragun and Therabody logos, but once you unpack it, you’ll find a pouch with the Theragun logo on it, indicating that they didn’t decide to rebrand this product.
The best part? There’s less plastic involved than in the Wave Roller, with just one small plastic piece holding the USB cable. We believe it’s probably unnecessary, but at least everything else is made of eco-friendly paper and cardboard.
What Else Is Included?
We also found a soft and simple pouch that is easy to carry around. It’s a great alternative to a hard case, especially since the device is durable and not easily breakable.
Along with the roller, you’ll also find a Therabody envelope that includes the manual, a few cards, and the usual warnings. It’s a basic package, but it gets the job done.
Overall, the Theragun Wave Duo has a sleek, minimalist design that’s both practical and environmentally conscious.
Design, Size, and Weight
The Theragun Wave Duo roller may be smaller than expected, but it’s still a great size for portability.
At just 6.9 inches wide and 3.8 inches tall, it’s compact enough to take with you on the go. And weighing in at 893 grams (or 1.97 pounds), it feels light in your hand.
This is a big plus compared to the bulkier and heavier Wave Roller. You can easily toss it into your gym bag or backpack without worrying about adding extra weight.
The first thing you’ll notice taking it out of the box is the peanut-like shape, which is unique and sets it apart from other rollers. It’s made of firm silicone rubber, rather than foam, which is another notable difference.
The full matte black finish and blue ring around the control panel give it a stylish look. Note: there is a slight rubber smell, but it’s not overpowering and fades after a few days.
The control panel is located on the side, with just one button, unlike the Theragun Wave Roller which had plus and minus buttons. A short press while it’s off displays the battery status, while a longer press turns it on.
When it’s on, a short press increases the speed, with 5 LED indicators to show which speed is being used.
There’s also an LED in the middle of the button to show battery and Bluetooth connection status.
One feature we love about the Wave Duo is the ability to control it with the Therabody app. Once the app takes command, the device’s LEDs will blink, indicating that you can conveniently adjust the speed settings using the app.
Overall, our first impression of the Theragun Wave Duo is very positive. The unique peanut shape, firm silicone rubber, and simple yet effective control panel make it a standout product.
Also, the size and weight seem a perfect choice for anyone looking for a portable and effective muscle roller.
Plus, its portability and Therabody app compatibility make it a great addition to anyone’s fitness or recovery routine. Let’s explore the specifics below…
Shape and Texture
The Wave Duo’s shape is certainly unique – like a peanut, it curves in a way that’s clearly intended for back and neck use, taking pressure off the spine. According to Therabody, it also delivers just the right angle of pressure to the areas that need it.
The texture, on the other hand, is firm – quite the opposite of the soft foam texture on the Wave Roller. It has minimal give to it, but thanks to the rubber, it feels better than hard-plastic or hard-foam textures.
The wave grooves on the texture are shallow and generic, perhaps only 2mm deep, but they help with traction, ensuring you won’t slip on this thing.
According to Therabody, the rubber texture is hypo-allergenic, which is a plus for those with sensitive skin.
Overall, it’s the shape, not the pattern itself, that makes this thing unique (apart from the vibrations and connectivity, of course).
The peanut-like shape is specifically designed to provide relief to the back and neck, while the rubber texture ensures a firm grip during use.
The Wave Duo is certainly a departure from the usual foam rollers on the market, and it’s interesting to see Therabody experimenting with different textures and shapes to find the best solution for muscle recovery.
Here things start to get even more interesting.
When vibrations are turned on, things get super intense. The Wave Duo roller has 5 speeds, with a range of c.1400 to 3000 rpm (we measured 1400, 1800, 2400, 2700, and 3000 rpm).
This range is very good, and it ultimately means this device can facilitate tension release. It’s not as powerful as the Wave Roller, but at 3000 rpm, it does the job very well.
That said, the Duo is better for pinpointed areas (with a lower contact area than the Wave), which also means it feels more aggressive. On low speeds, it feels pleasant and soothing.
Overall, we love how effective this roller is when used correctly. The vibration range is perfect, and the five-speed setup feels appropriate to space out the range. The firmness works great for what it’s intended to do.
Most importantly, this roller can take more pain away when rolling out, especially when used on high speeds.
Maybe the only thing we miss here is heating! It should definitely be heated to provide an even better experience.
Rolling on the Wave Duo Roller
So, how does rolling on the Wave Duo roller feel?
Well, let’s just say it’s pretty intense. But that’s a good thing! And when used in conjunction with vibrations, it can be quite effective.
The Wave Duo Roller is best for back, back of the neck, carpal tunnel and smaller muscle groups like forearms, calves, and IT bands (when rolling on a side). However, larger muscles like quads, hamstrings, and even glutes can also benefit from it.
The peanut shape makes it feel a bit different, as the pressure comes from an angle. Therabody says, it delivers just the right angle of pressure to areas that need it.
The Wave Duo definitely a nice addition to a soft-foam roller, although this one is more aggressive due to the shape and firm texture.
How to Use the Wave Duo
Using a foam roller is pretty much straightforward for those who are experienced.
However, the Therabody Wave Duo is not just a regular roller; it’s got Bluetooth connectivity, which means it can be controlled through an app, and that’s where the fun begins.
The Therabody app is an amazing tool that lets you control the device automatically, so you don’t have to worry about anything. The app will guide you step-by-step on how to use the Wave Duo, which body part to roll, and how intensively.
You can choose between warm-up, recovery, and wellness routines, and even get suggestions for specific rolling exercises for different ailments like shoulder pain, carpal tunnel, or shin splints.
What we love most about this is the visual guidance provided by the app. You can watch movements and techniques being demonstrated, and then follow along with the built-in routines that use three different types of movements: dynamic, lateral, and standard.
- Dynamic movement involves anchoring a part of your body and then moving the adjacent joint to adjust tension
- Lateral movement involves anchoring a part and then moving the corresponding limb back and forth in a rocking motion.
- Standard movement involves moving parallel to the muscle fibers for maximum effect in relieving tension.
While the app controls the device automatically, you still have the option to adjust the speed manually if needed. You can also fully customize the time intervals, intensity, and other settings to suit your needs. It’s a goldmine of ideas, especially for beginners who are just starting with the Wave Duo.
The Wave Duo is intended for use on the back/neck, but it can also be used for medium-to-large groups. And if you don’t feel like using the Bluetooth feature, you can always use it as a regular roller.
The best thing to do, though, is to use the app and let it guide you through the process.
We have a couple of tricks to make the most of the Wave Duo Roller:
- First, position it against a wall rather than placing it directly on the floor. By doing so, you can achieve more precise movements and apply less pressure on your body.
- Second, put it between a desk chair and your back when working for a few minutes. Due to its shape, it won’t hit the spine, but it will take good care of your low to medium back muscles.
Overall, the Bluetooth connectivity and app is an important feature of this device. It’s amazing how Therabody has reinvented a simple product like a foam roller by adding connectivity and building an app with visual guidance on top of it.
Give it a try, and you might just discover a new way to roll.
If you’re someone who’s conscious about noise levels, you’ll be pleased to hear that the Therabody Wave Duo is impressively quiet. Even though the Wave Roller was already considered quiet, the Duo’s noise level is even lower.
This is thanks to a combination of factors, such as its 400 RPM lower top speed and the dense silicone rubber used to wrap the roller, which acts as a better insulator.
During our tests, we found that the Duo produced between 43 dB to 61 dB of noise when a total silence in the room was at 34-35 dB.
While the roller won’t disturb others in most cases, it’s worth noting that when used on a solid floor, it may develop more noise due to vibrations. But placing it on a yoga mat or carpet will prevent this issue.
Additionally, since the roller’s shape makes it perfect for use without vibrations, you can use it just like a regular foam roller, and it’ll be totally silent.
So, if you want to use the Wave Duo without any noise, you can definitely do so.
The Wave Duo has a battery life of 200 minutes, which is more than enough to get through multiple sessions. In fact, this thing performs slightly better on battery than the two other Wave Series products.
The battery drains faster at higher speeds, but even two hours of battery life is plenty for most people.
One great feature of the Wave Duo is that it has USB-C charging, which was not included in the Wave Roller.
You can easily charge it from a power bank, and the cable is included. When you plug it in, the LED will start blinking, and once it turns solid green, it’s fully charged.
Just keep in mind that there’s no wireless charging option for this one.
Cleaning the Wave Duo
Keeping the Wave Duo clean is a breeze! The rubber is easy to wipe down with a magic sponge or microfibre cloth, so you don’t need to spend a lot of time scrubbing.
Just make sure to avoid using any alcohol-based cleaners or harsh chemicals.
And while the rubber is easy to clean, the electronics inside the device mean you should avoid getting it wet. So, stick to dry cleaning methods to keep your Wave Duo looking and working like new!
Pricing and Warranty
The Wave Duo is priced at $99, but if you use the X8YZF10 code, you should be able to slash the price by 10% and get it for just $89.10!
That’s a great deal for a smart device from a top brand like Therabody, with Bluetooth and the ability to provide 3000 rpm intensity.
There aren’t many comparable devices on the market, so Therabody definitely has an edge.
Just keep in mind that the 1 year warranty is just okay.
Theragun Wave Duo vs Wave Roller
Theragun Wave Duo vs. Wave Roller: Understanding the Key Differences:
- Size: The Wave Duo is almost 2x smaller: 6.9″ x 3.8″ vs. 11.65″ x, 5.1”.
- Weight: The Wave Duo is 1.97 lbs, the Wave Roller is 3.82 lbs.
- Shape: The Wave Duo is peanut-shaped, ergonomically-contoured; The Wave Roller is flat, has a regular shape.
- Firmness: The Wave Duo has a firmer texture. The Wave Roller is softer, with much more give to it.
- Material: The Wave Duo’s texture is rubber, and the Wave Roller’s is foam — both hypo-allergenic.
- Vibration range measured: The Duo 1400 – 3000rpm, The Roller 1200 – 3500 rpm, or vibrations per minute.
- Speeds: Both have a 5-speed setup.
- Bluetooth: Both are Bluetooth-enabled, and work with the Therabody app.
- Noise: Both are quiet and have a smooth sound, but the Duo’s quieter: 43-61dB vs. 48-66 dB.
- Battery: 200 minutes for the Duo vs 180 minutes for the Wave Roller.
- Charging: The Duo has USB-C, the Wave roller has a wall charger.
- Carrying: The Duo has a pouch, and the Wave roller has a shoulder bag with a stripe.
|Therabody Wave Series
|Vibration Range Measured
|1400 – 3000 rpm
|1200 – 3500 rpm
|Size / Weight
|6.9″ x 3.8″ / 1.97 lbs
|11.65″ x, 5.1” / 3.82 lbs
|43 – 61dB
|48 – 66 dB
|$99 at therabody.com
|$149 at therabody.com
So, which one carries the day for us? We have used both and seem to like what we’ve experienced. If you’re in the market for a smart foam roller, you might also be wondering which one to choose between the two.
Both rollers are excellent options, but they do have some key differences that could help you make your decision.
Firstly, if you’re primarily looking for a roller to use on your back or neck, the Wave Duo is the way to go. It’s also great for larger muscle groups, although it doesn’t offer as much versatility as the Wave Roller when it comes to moving and rotating your body on the roller.
However, the Duo is harder and better suited for those who prefer a firm, more aggressive treatment. Plus, it’s almost 2x lighter and 2x smaller than the Wave Roller, making it more portable for those who need to take it with them on-the-go.
On the other hand, the Wave Roller is a versatile, full-size roller that’s ideal for home use. It’s softer than the Duo, making it a bit more comfortable to use, and has a wider overall range, providing more flexibility in terms of the intensity of vibrations. It’s also notably louder due to its 500 more vibrations.
The Wave Roller is great for larger muscle groups or whole-body rolling, although the Duo can also be used for that, albeit to a lesser extent.
Ultimately, it comes down to your specific needs and preferences. Both rollers are top-class smart rollers, but depending on what you’re looking for, one might be a better fit for you than the other.
Regardless of which one you choose, you can expect a high-quality roller that’s built to last and equipped with smart features like Bluetooth connectivity and an excellent companion app.
So, there you have it, the Theragun Wave Duo review!
The Therabody Wave Duo is an excellent vibrating roller from a trusted brand that’s designed to primarily target the back and neck, but it works well on other parts of the body too. While it may not be as intensive as the Wave roller, its firm texture and curved shape make up for this.
The roller is nicely portable, and most importantly, it works. The vibrations are a real deal, and the 3000 rpm is enough to provide relief and ease pain while rolling fatigued muscles.
The connectivity and Therabody app have been a major selling point for us, with the built-in routines being awesome. The app allows you to roll on those things repetitively, using the same settings, for an optimal pre and post-workout routine.
This roller is a great choice for active people who want to take their recovery routine to the next level.
Give it a try, and we’re sure you’ll love it! (TIP: Don’t forget to use the discount code we’ve shared.)
- 1.Hendricks S, Hill H, Hollander S den, Lombard W, Parker R. Effects of foam rolling on performance and recovery: A systematic review of the literature to guide practitioners on the use of foam rolling. Journal of Bodywork and Movement Therapies. Published online April 2020:151-174. doi:10.1016/j.jbmt.2019.10.019
- 2.Alam MM, Khan AA, Farooq M. Effect of whole-body vibration on neuromuscular performance: A literature review. WOR. Published online April 30, 2018:571-583. doi:10.3233/wor-182699
- 3.Veqar Z. Vibration Therapy in Management of Delayed Onset Muscle Soreness (DOMS). JCDR. Published online 2014. doi:10.7860/jcdr/2014/7323.4434
- 4.Romero-Moraleda B, González-García J, Cuéllar-Rayo Á, Balsalobre-Fernández C, Muñoz-García D, Morencos E. Effects of Vibration and Non-Vibration Foam Rolling on Recovery after Exercise with Induced Muscle Damage. J Sports Sci Med. 2019;18(1):172-180. https://www.ncbi.nlm.nih.gov/pubmed/30787665
- 5.Wave Duo Vibrating Roller Massage Ball. Therabody.com. https://www.therabody.com/us/en-us/wave-duo.html
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