One thing I’ve noticed in health and fitness is how much easier it’s becoming to train like a pro athlete. Even though I’m not quite on the level of Frances Tiafoe or Jalen Brunson, the tools they use to boost their performance (besides their diet and sleep) are becoming available to everyone. For example, Kelly Slater and I both use the same massage gun! A big part of their performance strategy that’s often overlooked—until recently—is recovery.
When we exercise, we create tiny tears in our muscles, and it’s during recovery that our bodies repair these tears and get stronger. “Recovery is crucial because you’re not repairing those tears while you’re working out,” says Jaclyn Massi, a physical therapist at Finish Line in New York City. Recovery isn’t just about improving performance; it’s also key to preventing injuries. “Most injuries people come to me for are overuse injuries,” Massi adds. “This means they’re not giving their bodies enough time to heal.”
Ben Rosario, executive director of Hoka Northern Arizona Elite, told me that most recovery tools, like massage guns and foam rollers, aim to increase blood flow to sore areas—something our bodies already do quite well. But the key is how you use these tools. “There’s no magic bullet,” Rosario says. “It’s more about being consistent with your recovery routine, just like you need to be consistent with your training.”
Over the past six years, I’ve tried a lot of recovery products. From training for races of all distances to weight training and rock climbing, I’m always sore and using tools like protein powder, back massagers, and cold plunges to recover and get ready for my next activity. Below, I’ve reviewed the products that stood out as particularly helpful, all backed by recommendations from experts like dietitians, physical therapists, and professional athletes. To help you navigate the many recovery products out there, I’ve sorted them into five categories: massage tools, supplements, cold therapy, footwear, and compression.
Massage tools
Massage tools help soothe sore muscles by kneading them and working into the fascia, the thin tissue surrounding your muscles. This helps relieve tension and boost blood flow.
Of all the massage guns I’ve tried, the Hypervolt 2 Pro is the quietest. I can even watch Netflix while using it to massage my legs after a long run.
The Theragun’s triangle grip makes it easy to hold near the head, so I can reach behind me and massage my back—something that’s a bit tricky with most other massage guns. As I mentioned in my review, it can be a bit loud, but if noise isn’t a big deal for you, you’ll really appreciate how versatile it is.
I bring this small massage tool on most trips because it can fit in my carry-on. It has a powerful motor that is just perfect for releasing tension in my shoulders.
This cane is a lot like the Back Buddy, but with two handles that make it easier to work on all my back muscles, including my traps and lats. I’ve found that its hook is great for getting into knots, even better than any of the massage guns I have.
This cane is a lot like the Back Buddy, but with two handles that make it easier to work on all my back muscles, including my traps and lats. I’ve found that its hook is great for getting into knots, even better than any of the massage guns I have.
Trigger Point MobiPoint Textured Massage Ball
I use this two-inch rubber ball to roll under my foot before and after each run. It’s gentler on my feet than hard plastic or lacrosse balls. Plus, its soft rubber texture makes it easy to use on any surface.
Medterra Rapid Recovery Roll-On (250mg CBD)
I apply this roll-on CBD balm before I use my massage gun or Thera Cane on my leg muscles. It has a nice cooling effect that feels really soothing and helps me relax while I work out the tension in my muscles.
Supplements
Maddie Alm, a registered dietitian and pro runner, suggests keeping the “four Rs” of recovery in mind when it comes to nutrition: Replenish (load up on carbs), Repair (rebuild muscles with protein), Reinforce (boost your immune system with fruits and veggies), and Rehydrate (replace the electrolytes lost through sweat). Protein powders are a great way to get extra protein because one or two scoops can give you 20 to 30 grams, without needing to make a big meal. Plus, athletes over 40 need even more protein, according to dietitian Kristy Baumann.
Momentous Essential Grass-Fed Whey Protein
I’ve tried over a dozen different protein powders, but Momentous is my top pick and the one I use most often. It has a mild chocolate flavor and mixes easily into shakes and other foods.
DripDrop Hydration Electrolyte Powder Packets – 32 Count
I like that this powder has a balanced mix of sodium (330 milligrams) and carbs (nine grams). I usually use it after a workout since I get most of my carbs from a meal later.
Skratch Labs Hydration Sport Drink Mix
When I’m on a long run, I mix this drink powder into my water to boost my carbs and electrolytes. I also add a scoop to my water bottle on rest days or when I’m traveling to keep hydrated throughout the day.
Cold Therapy
Applying ice to your body can help reduce inflammation. You might have heard of RICE for treating injuries—rest, ice, compression, and elevation. Even if you’re not injured, icing a sore spot can still help with pain and swelling. However, some studies now suggest that ice might not be as effective for muscle recovery as we once thought.
You’ve probably seen athletes like LeBron James icing his knees after a big game. This ice pack works the same way but with added benefits. It wraps around your knee and uses Velcro straps to hold the ice in place, giving you more compression than just using a plastic bag filled with ice cubes.
Chattanooga ColPac Reusable Gel Ice Pack – 12.5″ x 18.5″, 2
These flexible gel ice packs are perfect for cooling down larger muscle groups, like your quads, hamstrings, or lower back.
Cold plunging works on a similar idea as icing but on a bigger scale, though it’s still debated how effective it really is. During the four months I tested this pricey tub, I did feel less sore after regular use. This tub has a chiller to keep the water at a steady 39 degrees. I like that I only need to fill it up once, rather than dealing with stale water and constantly adding ice for each session.
Also Read: Best Fitness Trackers for 2024: Monitor Your Workouts
Frigidaire Countertop Ice Maker
If you need to ice any part of your body but don’t want to keep buying bags of ice (or if your fridge doesn’t have an ice maker), check out this budget-friendly countertop ice machine. It’s recommended by Strategist contributor Margaret Eby.
Footwear
Lately, recovery footwear has become pretty popular, especially among athletes. I’ve found that these slippers and shoes are great not just after a run but also after a long day on my feet.
I slip into these slippers after every workout and when I’m just chilling at home. They have soft EVA foam underneath that cushions my feet and helps relax my foot muscles after a tough session.
Lululemon Restfeel Men’s Slide
On days when I don’t need as much cushioning, I go for these Lululemon slides. They’re thinner and less cushy compared to the Hoka slides. They have two layers of foam: a firmer layer underneath and a softer one on top. This setup gives me good support while keeping the slides light and slim on my feet.
Compression
Compression products, like massage tools, help boost blood and lymph circulation. Our lymphatic system, which holds white blood cells that reduce inflammation, relies on movement to work properly. “The lymphatic system works a lot like your veins,” says Massi. “Compression boots help push fluid back up through the body, giving it an extra push to circulate.” Plus, compression feels great. It can also help reduce the pain you might feel after a workout by calming the pain receptors in your nervous system.
Hyperice Normatec 3 Compression Boots
These boots use a machine to inflate different sections, creating pressure points all over your legs. I use them after long workouts or on days when my legs just feel tired. They really help my legs feel refreshed and ready to go again after a session and some rest.
Therabody RecoveryAir JetBoots
These compression boots might not be as powerful as the Normatec, but they’re much quicker to use. Each sleeve has its own pump in the heel, so there are no tubes to connect to a central device. I just zip them up and I’m good to go.
Shelling out upward of $800 on compression boots might feel steep, especially if you haven’t tried them before and are unsure of their effects. These $100 alternatives won’t squeeze as tightly as the Normatec or the Therabody (nor will they inflate sequentially — they just squeeze all at once), but if you want a device that can help relax your legs (while warming them, too) on a budget, then the Renpho will be your best bet.
Massi likes these smaller calf sleeves to help boost circulation in her legs. Since they’re portable, she uses them when she’s traveling — especially on flights.
Hyperice Venom 2 Advanced Heat + Vibration Wrap – Back
This back brace is a combination of massage and compression. It not only has three different vibration settings — it also heats up (like a seat warmer in a car) and soothes my sore back muscles. Its wide velcro strap is soft enough to use directly on the skin or over clothes, and it’s easy to tighten — I prefer it snug.
