Have you ever felt sore in your muscles a few days after your workout?
Delayed onset muscle soreness (DOMS) is common for many active individuals and typically begins around 24-48 hours after exercise. Fortunetely, there is a way to reduce this soreness and recover faster so you can get the most out of your next workout. These tools are beneficial for athletes and active adults to aid in muscle recovery, reducing pain and improving mobility. Below are a list of four tools that I believe will help you!
1.Rumble Roller
This 4.94 ounce roller is waterproof, latex free and made of resilient high-density EVA foam. A unique benefit to this equipement is are small bumps/ridges covered across its outer layer. These texturized bumps help provide localized pressure to various body tissues such as muscle and fascia to improve blood flow, tissue extensibility and reduce pain. I encourporate the rumbleroller into my daily routine after my workouts or post run to maintain mobility and improve recovery. This roller is a must have in your garage gym.
2. Hypervolt 2 Massage Gun
This powerful tool has an ergonomic design and 3 speeds to choose from to provide relief to working muscles and accelerate recovery. One upgrade with this model from the original Hypervolt is less weight at 1.8 pounds, making it easier for on the go use and handling. With 3 hours of battery life, this tool is sure to last long without having to worry about losing battery life. By adjusting the speed of percussion, you are able to target specific tissues along the surface or underneath.
3. Lacrosse Ball
Having a lacrosse ball nearby can be a great tool to provide deeper tissue relief and reach smaller or difficult areas that a foam roller won't be able to get. I prefer to use this along the bottom of my foot to address plantar fascia or between my shoulder blades to increase blood flow and tissue mobility to reduce pain or discomfort. A lacrosse ball can fit in a bag making it easy to bring on trips.
4. Hyperice Venom 2 Heating Pack
With three levels of heat paired with three distinct vibration patterns you will have multiple options to customize the relief you need. This device has three hour battery life and easy to charge. This heating pack will allow you to target sore muscles, maintain flexibility and range of motion throughout the day. This technology provides for faster heating and a more even distributionalong your back.
I hope you enjoyed reading this post so you can get ready for your next workout!
Disclaimer: Consult a healthcare professional such as a physical therapist or physician if you are in pain and have worsening symptoms.
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Nick Boles, PT, DPT
Running Rehab Specialist
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