After we lift weights or do an endurance workout, our bodies need to repair torn muscle tissue. Our bodies also need to recover strength levels, eliminate inflammation and reduce the effects of delayed onset muscle soreness. Ice, heat, compression, electrical stimulation and foam rolling have been shown to be beneficial for improving markers of muscle damage, so we created a list of things that incorporate one or more of these elements. Choose your recovery mode with these 12 unique tools for returning to action fast.
Powered by a rechargeable lithium ion battery, the VYPER is a foam roller that offers three speeds of vibration for a unique self-myofascial release experience.
According to this 2011 American Journal of Physical Medicine & Rehabilitation study, vibration therapy after resistance training nixes delayed onset muscle soreness and recovers range of motion significantly. Furthermore, this 2010 British Journal of Sports Medicine study found that vibration therapy significantly reduced lower body soreness after downhill running.
Current literature suggests that electrical stimulation enhances recovery compared to passive recovery (just relaxing). Marc Pro is an over the counter electronic muscle conditioning device designed to decrease muscular fatigue and soreness via electrical muscle stimulation.
The compact device is basically a portable version of stimulation machines at the athletic trainer/physical therapist, complete with adhesive electrode pads and knobs for adjusting intensity. Read the manual and use this muscle-relaxing device safely to open a whole new door to workout recovery.
Made from urethane, the BattleStar is not a foam roller, it’s a base-supported cylinder that grips to your muscles for stable tissue loosening.Available in a “big” and “little” size, the BattleStar is sure to reach your nuisance trigger points, but if you want reinforcement, call in the Battle Saw. The Battle Saw, which also connects to the central base, has a rigid design for deeper tissue penetration.
After placing my legs into each zippered sleeve, the physical therapist controlled the dial and I just laid down. What ensued were a few seconds of compression in each leg, (the maximum intensity is 100mhg) followed by a longer a period of relaxation. This cycle on “compress and relax” improves blood circulation to repair muscle tissue fast.
If you’re looking for advanced lower body muscular recovery, invest in this electrical compression system.
Freeze the ThermXRoller cover for five hours, place it on the roller itself, then roll swelling away with ice/self-myofascial release therapy. Or, heat the cover for two minutes, place on the ThermXRoller and enjoy the deep muscle massage. Between its X-shape and hot/cold therapy, this roller stands out from the pain relief pack.
Titin Tech utilizes weighted compression, heat, and cold to give you the ultimate mobile therapy experience. Place up to 14 freezable and heatable gel pads into the Titin Tech compression shirt then put it on before or after a workout for an easy heat/ice therapy session. For lower body rejuvination, pack the shorts with more gel inserts for a wearable total body recovery session.
Don’t worry, we’re not neglecting the Rumble Roller foam roller. If you’re looking for a tough-as-nails foam roller, try the dense Rumble Roller. To really target a muscle knot, you may want to try using a ball.
The Beastie is a ball with firm bumps that comes with a detachable base. Attach the tool to the Beastie hook and you can massage yourself while sitting at your desk, or use the wall mounts for standing tissue work.
If a foam roller is what you’re after, then you’re going to need a firm one. If you roll before you stretch, you’ll get better hip range of motion compared to just stretching, according to this recent Journal of Sport Rehabilitation study. The combination of the Grid X’s dense foam and well-placed curve pattern makes it a durable and effective foam roller.
The 20” massage bar features a ball bearing system with grooves that allow for easy gliding along the muscle along with targeted pain relief. The ergonomic handles make this tool a must in any athlete’s gym bag.