Recovery aids for muscles -
Nearly as quiet as the Hyperice Hypervolt 2 Pro reviewed above, it has five speed settings ranging from 2, to 3, repetitions per minute RPM and can apply 36 to 52 pounds of force.
The highest speed level automatically varies from 2, to 3, RPM every ten seconds to create muscle confusion. While we found the frequency change fairly subtle, it can help avoid hitting a plateau in the recovery process.
A blue light at the top indicates the pressure applied at each speed level. To operate the device, press and hold the power button at the top, and then press the same button to level up the speed.
Ekrin Athletics recommends using the massager for up to two minutes at a time per muscle group. After 10 minutes of continuous use, the device will automatically shut down, though it can be immediately restarted by pressing and holding the power button.
While this automatic shutdown prevents overuse, it can be an annoying inconvenience for those in the middle of a full-body recovery routine.
Claimed dimensions: 12 x 4 x 10 inches Claimed weight: 2. While small, this device has nearly the same power as other full-size percussive massagers.
A simple and intuitive design; just one button is used for powering the device on and off and cycling through its speed levels. The rechargeable lithium-ion battery lasts up to minutes before recharging, which takes approximately 80 minutes.
The single ball attachment is slightly limited compared to other percussive massagers with various attachment options. As a result, it is an excellent introduction to percussive massage and a great gift for any athlete. Claimed dimensions: 6 x 5. The significant drop in the price of the Hyperice Normatec 3 Legs over the past couple of years is a significant factor in making it our top choice in the compression boots category.
While these innovative and high-quality boots have always impressed us, the price tag has kept them unattainable for most folks. These recovery boots use dynamic air compression to circulate blood and massage the muscles.
This can help reduce swelling, refresh muscles, and increase recovery speed. The whole experience is exceptionally relaxing as well. The system includes two zippered leg sleeves, a control unit for adjusting cycles and pressure, and a hose that connects the control unit to the two leg sleeves.
Pull the sleeves onto both legs and zip them up to operate the system, then plug the hose into both boots and the control unit. Then lean back — we recommend a recliner if you have one, though a couch or bed works just as well — relax, and enjoy the slow, compressive massage.
We love using the boots after a hard workout, weight-lifting, post-race, or when our legs feel extra tired. Read more in our Hyperice Normatec 3 Legs review.
Includes: Hyperice Normatec 3 control unit, two leg attachments, the hose for connecting leg attachments to control unit, power adapter for charging.
The system includes two leg sleeves, a charging cord, and a pouch for storage. To operate the boots, slide one on each leg and power on the control panels at the top of each boot. The two boots will synchronize automatically after you turn the control panels on and simultaneously start their compression cycles.
The compression cycle feels like the Hyperice Normatec 3 Legs reviewed above — the boots slowly inflate, starting from the feet and working up to the top of the thighs before deflating and starting again.
They have four adjustable pressure levels and use a second flush cycle to increase the number of cycles during a session. The boots can be set to , , or minute cycles or a continuous nonstop cycle. The battery life lasts up to four hours before you must plug the boots in to recharge them.
Note that only one boot can charge at a time, but they recharge quickly. Even though the boots automatically sync, we noticed that sometimes their timing is slightly off, particularly when deflating.
Overall, these are an excellent compression boot option, especially if you like to travel and want to take them with you. Includes: Two leg sleeves with integrated pumps, charging cord, and storage pouch.
Relaxing with the Therabody RecoveryAir JetBoots and a book on a chilly spring day. We awarded these boots the best runner-up compression boots. Foam rollers can range in density from soft to firm. Foam rollers are one of the best recovery tools for athletes because of their versatility and ease of use.
Firm-density foam rollers like the Roll Recovery R4 Body Roller and the TriggerPoint Grid 1. Additionally, firm-density foam is more durable and lasts longer than soft foam. You might consider transitioning to a firm-density foam roller as your technique evolves and your muscles adapt.
Foam rollers can be smooth or have a variety of textures. For example, the Roll Recovery R4 Body Roller is mostly smooth with a subtle diamond-shaped texture, two rounded ridges, and a center groove. This design gives the foam roller more versatility in rolling out the spine, neck, triceps, forearms, and other muscles.
Similarly, the TriggerPoint Grid 1. As a rule of thumb, smooth foam rollers tend to feel more comfortable and are an excellent option for beginners. As the texture on a foam roller increases, so does the intensity.
Personal preference will dictate the level of texture you want on your foam roller. A textured roller will be a great recovery tool if you prefer a more intense foam rolling experience that lets you access deep into your muscles.
However, if you like a gentler, less intense foam rolling experience, a minimally textured or smooth foam roller will be your best choice. Hallie Taylor uses the TriggerPoint Grid 1. Foam rollers are typically four to six inches in diameter, and their length varies more broadly.
Most foam rollers are at least 11 to 13 inches long, though longer ones are common. At the lower end of the size range, foam rollers are lightweight, portable, and easy to maneuver.
However, if they are too small, they become less effective on large muscles like quadriceps and hamstrings. As a result, choosing the right foam roller size comes down to personal preference, how you want to use it, and if you wish to take it with you to the gym or while traveling.
As mentioned throughout this guide, some of the best recovery tools for athletes lend themselves to travel, and others are not as portable.
Travel could include anything from trips to the gym, family holidays, adventure travel, or destination races. If you want to take your recovery tool with you, then some of the tools on this list will work better than others.
For example, while all the percussive massagers claim to be Transportation Security Administration TSA -approved for carry-on luggage, one of them — the Therabody Theragun Mini — is much smaller and lighter than the rest.
It might be worth taking them on long international trips where leg swelling can be an issue. Aside from these battery-operated instruments, it will be a matter of space for taking most foam rollers, massage rollers, and other tools along.
When choosing among percussive massagers, the amplitude is important to pay attention to because it tells you how deep the percussive massage will go into the muscle. To reach deep tissue, a premium percussive massager should have at least 10 millimeters of amplitude.
The percussive massagers on our list have either 12 or 14 millimeters. How deep into the muscle tissue you get will depend on the force you apply. The iRunFar team comprises road, trail, and ultrarunners with plus years of running experience.
She then tested a variety of tools over many weeks — after long runs, hard workouts, and strenuous powerlifting sessions. As she built up her mileage while training for a mile race, Alli put these recovery tools to the test, racking up many cumulative hours in compression boots, with foam rollers and massage rollers, and, at times, with a percussive massager in each hand.
In fact, she wrote this roundup with a recovery tool in hand more often than not. Shoulder Injuries. Achilles Tendinopathy. Knee Pain. IT Band Pain. Back Pain. Elbow Pain. LEARN MORE ABOUT SCRAPING. High quality standards Physio-grade tools for the everyday athlete.
Better for your body Skin-safe: natural Bian stone or high-quality stainless steel. The best scraping edge Safe and effective. Functional design Effortless massage. SHOP NOW. High Quality Standards Physio-grade tools for the everyday athlete. SHOP ALL PRODUCTS. Loved by you Over 80, happy customers.
Jennifer R. Wish I purchased sooner I think I could have prevented my injury and saved all of the money I had spent on physical therapy if I purchased this tool last year! This a great form of therapy, and definitely something you can do by yourself with this tool. This tool works perfectly for my plantar fascia but I may purchase the eclipse for my calves.
As a runner, this is a perfect recovery tool. Aaron H. My personal PT Very easy to use. You can really feel the relieve and more mobility after just one session of use. Perfect product! Justin G. Game changer I've always wanted to try scraping but I couldn't find the time to make it out to try it.
Having this amazi g tool at home has been a game changer for me! Beth M. It really helps to work out the muscle tension without having to work terribly hard.
Mindy Z. So in love I am a marathon runner that just had foot surgery for a broken navicular bone. These tools are AMAZING. My muscles feel so much better. Allison C. Really like this scraper! I've been using this scraper for a couple months now and really like it!
I am a year old competitive runner. I love having this high-quality tool that can do prehab for me. I have trouble with a tight adductor magnus on one leg, and I use this before running to help loosen it up. I am very happy I purchased this! Any work I can do myself to keep me running is absolutely worth the money.
READ MORE REVIEWS. Wish I purchased sooner. A recovery session like this might be relaxing with a book, watching TV, or doing anything that makes you feel chilled out.
While it may seem contradictory initially, active recovery is when you do light exercise the day after an intense workout.
It helps increase blood flow to your muscles , helping them to recover faster and better. A recovery session like this might look like gentle yoga, walking, or swimming. Include some stretches and plenty of fluids; your muscles will thank you. Often referred to as soft tissue therapy, this form of recovery includes massage and foam rolling.
A recent review of studies found that massage has a small but significant effect on reducing this soreness and improving flexibility after exercise. Another popular form of recovery among athletes involves wearing form-fitting clothing often made out of elastin and nylon to increase blood flow to muscles affected by your workouts.
Socks and shorts are among the most popular forms of compression garments. While there have been limited studies into their effectiveness, many athletes find they reduce the time required for muscle recovery.
This form of recovery involves a variety of different techniques involving water temperature. For some, this looks like a cold shower after a workout. For others, it could be cryotherapy or alternating between warm and cold water. There have been a variety of research into the effectiveness of these different types of therapy, with many pointing toward the significance of cold and heat therapies in reducing muscle soreness and overall tiredness after intense exercise.
Eating healthy food is essential for muscle recovery. Without the proper diet, your body will lack the necessary nutrients to repair and develop muscle mass. Macro eating , which includes a balance of carbohydrates, proteins , and fats, is a great way to ensure your body is fuelled for recovery and primed for building bulk.
Staying hydrated is also essential for muscle recovery. Your body requires a lot of water to build the proteins in muscle tissue. So, pay attention to your hydration, especially when working out in hot or humid weather. Sports drinks are an excellent option for any type of endurance event, like a marathon , as they help replenish electrolytes which contribute towards muscle repair that you lose through sweat.
Another drink that can boost muscle recovery is tart cherry juice. Studies have shown that this juice has both antioxidant and anti-inflammatory properties, which can accelerate recovery and reduce muscle soreness. Interestingly, to benefit from tart cherry juice, you should consume it days before an event and days afterward.
As mentioned above, consuming protein before and after a workout can significantly assist with the recovery process. Drinking chocolate milk of both the cow and soy varieties is another excellent option for this easily-digestible protein boost. While listening to your body is an integral part of the recovery process, monitoring it can also provide valuable insights.
The Cardio Load status provides a rating for your overall recent exercise, measuring your strain vs. tolerance to let you know if your training has been productive or overreaching.
Are you ready for high-intensity training? This simple fitness assessment can tell if your leg muscles have the necessary power for this type of workout by comparing it with your day average.
Stressing your muscles—regardless of Muacles go-to exercise method—creates microscopic tears. Those tears Recovery aids for muscles you sore at ror but ultimately help make you aiss by Rdcovery muscle mass. Fat-burning exercises for athletes good news is you Recovery aids for muscles get past the soreness with the right post-workout nutrition. Foods with the right nutrient profiles, like bananas, berries, and spinach, can help your muscles recover faster and even lessen next-day soreness. Here's what you need to know about the foods, and a few drinks, that are great for post-workout recovery. Taro root can be a good muscle recovery food option. It's a root vegetable like potatoes and carrots and comes with many nutrients.Recovery aids for muscles -
Each and every product listed below has been used by elite top level athletes, so you know you are getting the best products.
The Theragun PRO Percussion Massager really works. That is why it is the 1 muscle recovery tool in locker rooms, training bags, and physical therapy offices. Unlike other massagers that a vibration feeling, the PRO breaks up lactic acid with intense percussive movements on your muscles to help blood flow and reduce inflammation.
Featuring over 60lbs of force, the PRO is your traveling masseuse that you have always wanted. In just minutes you can blast away muscle soreness and feel fresh as ever. Great for before and after a tough workout. These devices are becoming extremely popular for elite athletes looking to get an edge.
The Rapid Reboot Compression Boot system is a high-quality, affordably priced recovery boot device that many elite athletes use in their recovery. The system is incredibly simple to use and provides compression therapy to flush away lactic acid in sore and overworked muscles.
Each boot is divided into multiple air chambers which use dynamic compression to reduce soreness and inflammation. With a range of five different sizes you know you will be getting the most comfortable fit. There is a reason why the Game Ready Ice Machine is seen in almost all locker rooms, recovery studios, and rehab facilities including physical therapists, surgeons, and chiropractic offices around the country.
Whether it is recovering from surgery or just a tough workout, Game Ready is sure to get you back to feeling like your normal self again. Their patented technology which combines ice therapy with active compression decreases pain and inflammation in as little as 15 minutes.
Choose from over 10 different body part wraps today and start feeling game ready. The Normatec Go by Hyperice delivers targeted massage for fresh legs on-the-go.
Backed by the same science that powers the original Normatec system, the Normatec Go is completely portable and delivers dynamic air compression to the calf muscles to increase circulation and reduce pain and tension in the legs.
The Marc Pro and Marc Pro Plus muscle stimulators are the go-to EMS devices for athletes. While TENS units mask pain and can only be used for a short period of time, the Marc Pro uses unique, non-fatiguing muscle contractions that allow your body to recover faster and reduce pain, long after the device is turned off.
The Marc Pro devices are intended to improve recovery and performance in the form of muscle re-education. The Marc Pro is also very easy to use, with only one setting that provides multiple benefits. The Pso-Rite Psoas Muscle Release Tool could possibly be the most simple and important massage recovery tool for athletes.
It is an incredible tool used primarily used to release your psoas muscle which is the cause for many injuries in athletes heavy lifters, and fitness enthusiasts.
The psoas muscle attaches around the lower region of your lumbar spine and works its way across the femur and pelvis. One of my favorite things about the DualSphere? You can easily toss it into a backpack, gym bag, carry-on, or whatever. Electric muscle stimulation EMS is a type of physical therapy that sends electrical currents through your soft tissue, including skin, fascia, and muscle tissue.
These currents are thought to block pain signals from the body to the brain, enhance blood circulation, and potentiate muscle fibers, which means to increase performance or strength. The Compex Sport Elite 2. This particular Compex device offers both EMS and transcutaneous electrical nerve stimulation TENS , which are two different therapies.
Once you get everything set up, the Compex is easy to use. The controls on the device are simple and easy to read. It helps to have someone around to stick them on in the right place and attach the wires. Compared to PowerDot, I like the Compex better thanks largely to the longer wires.
This makes it easier to adjust without pulling the cables off of the electrodes. As far as EMS devices go, the build quality feels average. It has an LCD display.
The wires are coated in rubber and the sticky electrode pads are thick, so they should last a long time before you have to reorder. All in, it weighs just a couple of pounds and can easily fit in a backpack.
If you're looking for fast and long-lasting relief from arthritis or other muscular pain, Tiger Balm is sure to have a product for you. Suffering Is Optional. Marketing aside, this stuff is really bonkers—in a good way. There are so many topical analgesics to choose from, and it can be really daunting to pick one when so many have the same active ingredients.
The active ingredients in Tiger Balm include camphor and menthol. Like menthol, which is another terpene, camphor produces a cooling sensation on the skin. I prefer Tiger Balm over other muscle rubs because it seems to work faster and last longer.
Also, I tend to get more use out of a small tin of Tiger Balm than a tube of IcyHot or Biofreeze—a little bit of Tiger Balm goes a very long way.
Thanks to the additional plant oils in the formula, Tiger Balm has a subtler smell than a topical pain reliever made with just menthol and, say, glycerin and water. The Dimple Ball is a portable mobility and recovery tool available at a very reasonable price. Massage balls represent the birth of muscle mashing as it relates to functional fitness.
Lacrosse balls are a simple but effective tool. Due to their size and density, lacrosse balls can dig deeply into soft tissue. I find the larger diameter to make rolling the upper back and glutes more comfortable, as it disperses the pressure across a larger surface area.
Depending on the finish of your flooring or wall paint, the Dimple Ball may slide around beneath your body a bit more than you anticipate. Also, beware of loose head hair and body hair, as the rubbery texture may pull at it. I usually wear a tight tank top or t-shirt while rolling with the Dimple Ball, because it prevents hair-pulling and loose clothing can get bunched up beneath the ball.
Our team has collectively tested dozens of massage guns. This section briefly rounds up some massage guns we considered for inclusion in our guide to the best recovery tools.
Theragun makes the most powerful massage guns available directly to consumers, no doubt. Read our full Theragun review of all four models to learn more. Hypervolt is the most prevalent Theragun competitor, and Hypervolt massage guns are good—but not as good as Theraguns, which you can objectively see in our Theragun vs.
To learn more about Hypervolt models, read our full Hyperice Hypervolt review and Hypervolt Go review. What was once reserved for elite athletes and hospital patients yup, pneumatic compression was originally used for blood clot prevention and lymphatic drainage is now available to anyone.
Therabody acquired RP Sports, a manufacturer of pneumatic compression devices, in November My first impression: inclusive sizing! These are the only compression boots to my knowledge that come in more than three sizes. Rapid Reboot offers sizes XS, S, M, L, and XL.
These boots feature 10 compression settings, four chambers, and a seamless interior. There are quite literally hundreds of foam roller options out there, and many of them are identical aside from branding.
Coop has a Hyperice Vyper Go and loves it. The contour is what sets this vibrating foam roller apart from others. The Vyper Go has three vibration settings and a 2-hour battery life.
This foam roller has been around since the beginning of the foam rolling movement. The Rumble Roller features thumb-like bumps on the surface that dig into muscle tissue—and I mean really, really dig. Most consumer EMS devices are pretty similar, but here are two popular ones aside from the Compex we think are worth calling out.
The PowerDot 2. I find myself getting frustrated when using the PowerDot because the electrodes and corresponding wires are difficult to adjust. There are tons of muscle rubs and topical pain relievers available over-the-counter at any local drugstore.
IcyHot is a staple name in the muscle recovery space. The main ingredient in the IcyHot formula is menthol, versus the camphor in Tiger Balm. Biofreeze is another topical pain reliever that includes menthol as the main ingredient. It works well enough and feels similar to Tiger Balm in use.
The active ingredients are arnica, vitamin B6, glucosamine, and methylsulfonylmethane MSM , which is touted as a pain reliever for arthritis—although evidence is scarce. Prices change often, though, so keep an eye out for sales. Every item that appears on the top list in this guide has been in my hands.
Not only have I thoroughly analyzed specs and customer reviews of these products, but I have actually used them in my own home after and in between workouts to speed up recovery and relieve muscle tension. And trust me—I need them. I wrote this article at the peak of a week triathlon training program, so during my testing of these products, I was able to fully understand how they helped.
Immediately post-workout, try having collagen protein, creatine or whey protein to help your muscles repair so you can get stronger. Combine these with healthy foods, like berries, leafy greens or yogurt, for even better results. Other foods that can aid in muscle recovery include chicken, turkey, raw milk, yogurt, grass-fed beef and fish.
Add plenty of omega-3 fatty acids to your diet, which are found in omega-3 foods like wild-caught salmon, nuts and seeds. Instead, target your largest muscle groups, which include your legs and your back, as well as your chest and shoulders.
Focusing on larger muscle groups, do full compounding movements — things like squats with overhead presses combined. Those sorts of exercises stacked together increase the intensity of your workout and use your entire body, which releases the most human growth hormone, builds testosterone naturally and helps you recover even faster.
Post-workout, stretch for about 10 minutes to help your muscles transition to a resting phase. This can include gentle yoga , walking , cycling or other anaerobic activities that are not too straining. Active recovery can help remove lactate and hydrogen from muscles and boost circulation, so it may have benefits for reducing muscle soreness.
Want to know how to relieve sore muscles fast? Some people swear by cold immersion, such as taking an ice bath shortly after exercising.
Studies suggest that cold exposure can help decrease delayed onset of muscle soreness DOMS , especially when you combine it with active recovery.
It may also help with performance, since it potentially reduces inflammation, and like exercise, it causes the body to adapt, which can have other payoffs for your immune system.
Massages that are not too aggressive may help decrease muscle soreness, pain and even emotional stress. Massaging yourself, using a foam roller or visiting a professional for massage therapy are also helpful for limiting inflammation and boosting blood flow.
Aim for gentler massages. Compression garments are another option to consider. Some studies show they can help enhance recovery from resistance exercise when used within 24 hours after a workout.
Related: 20 Exercise Hacks to Sneak More Fitness Into Your Day. You want to take off at least one day a week. For most people, taking off from exercise two days a week allows muscles to complete rest and repair. The same thing goes for fast foods, plus refined grains and hydrogenated oils, which are found in most unhealthy processed foods.
If you want to maximize your workouts, do more compound movements see above. This takes stress off of single muscles and focuses on larger muscle groups instead. You can also try training different parts of your body on different days, which is a traditional bodybuilding approach.
The iRunFar team tested a Recovery aids for muscles Reecovery recovery musclws for athletes Nourishing dessert options Recovery aids for muscles fpr for your post-workout recovery. Foam rollers, massage sticks, and other running recovery tools can help Recovey prepare for your next Recogery adventure. Sids Recovery aids for muscles Athletic performance supplements Forskolin and hormonal balance recovery tools can feel as overwhelming umscles trying to find your way through the finish area at the end of a big race. There are spikey balls for your feet or hips — sometimes attached to a rope or cord, rollers of every shape and size — some like sticks, others like hooks, some with handles, others with various textures. And then there are foam rollers, vibrating and percussive instruments, and compression technology. While some people are happy with a single foam roller, most runners enjoy having access to a variety of recovery tools. First, however, we had to narrow the scope. Recovedy many days off from aide should you take each week? What Recovery aids for muscles you iads post-workout? Exercise is actually Type diabetes oral health form of physical stress. According to experts, this involves: Ad. The No. While physical activity is key for overall health, your diet is still the single most important aspect to focus on. How much protein do you need?
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