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Muscle recovery is the unsung hero of any effective exercise routine, offering the body the time and resources to rebuild and rejuvenate.
Recovery is arguably one of the most important parts of any workout routine, but a highly underutilised tool for anyone who's active. Recovering and stretching before and after your workout will help to relieve tension, reduce your risk of soft tissue injuries, and improve flexibility.
There is a plethora of tools – from foam rollers to massage guns – that can help your performance, but it’s important to know what they do and how to use them so you can choose the tool that’s right for you.
Why is recovery so important?
Muscle recovery is the unsung hero of any effective exercise routine, offering the body the time and resources to rebuild and rejuvenate. After the physical stress of a workout, muscles undergo micro-tears that require repair for growth and strength.
Adequate recovery ensures this process unfolds optimally, preventing overtraining and the associated risks of injury and burnout. Beyond muscle repair, recovery contributes to reduced muscle soreness, hormonal balance, and improved immune system. It replenishes energy stores, supports mental well-being, and enhances sleep quality – just to name a few!
What are some of the recovery tools available?
From massage balls with spikes to massage guns, recovery tools can be (ahem) intimidating. But when used correctly can offer you and your muscles a range of benefits. Let’s step through some of the top ones available.
Foam Rollers: This is one of the most common recovery items people use. A foam roller focuses on large muscle groups that are tight or have a limited range of motion.
Expert Tip:
Always move slowly and hold your position on the sensitive spots (for 20-30 seconds) of your muscles to help relieve the tension. It is best to use this while your muscles are warm. Some great areas in which people commonly use a roller are your hamstrings, quads, and shoulder blades.
Resistance Bands: A unique recovery tool to stretch out your muscles. These bands are quite long and can wrap around your body and apply pressure to help hold stretches. These bands come in an array of sizes and widths which offer more or less slack as required.
Expert Tip:
Try holding the stretch for 15 seconds then releasing it. You can also use this to dynamically stretch which is all about moving your body or muscle actively during the stretch to improve flexibility. Check out some resistance band stretches here.
Massage Balls: These are a great tool to target and release tension at specific points or knots in your muscles, and perfect for people who travel or are moving around a lot as they are small and portable.
It’s always best to build up to using massage balls as they are really firm and will take some getting used to. The massage balls come in different varieties and can often have small spikes to increase the tension applied to your muscles.
Expert Tip:
A great use for these is to hold them firmly on the spot which is feeling particularly tight for 15 seconds then release. Use massage balls for hard-to-reach areas such as your shoulders or hip flexors.
Percussive Therapy: A relatively new recovery method that uses the power of vibration to help relieve muscle tension and apply a massage to your muscles. The gun allows you to apply different speeds to increase the intensity of the massage. Use this tool to work over muscles before and after exercise for tight areas.
Expert Tip:
It is best to focus on a specific muscle or area that feels tight by holding the therapy gun and applying gentle pressure while you move it around for 30 seconds to a minute at a time (but no more than 2 minutes per muscle group and full body session shouldn’t exceed 15 minutes). Start with the lowest setting and increase based on your pain level.
No matter what recovery tool you’re using, it’s always best to start slow and then build up pressure or resistance once you are comfortable using it. If you haven’t used them before, build them into your recovery routine 1-2 times a week, then slowly continue to weave this into your workout routine.
It’s important to note, these tools are not a substitute for professional medical care. If you’re concerned or are injured, please speak to a medical professional.
Ready to shop?
Check out our full range of recovery tools and devices online, or head in-store and speak to one of our friendly rebel staff to find the right recovery tool for you.