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One recurring observation I’ve had while covering health and fitness is it’s becoming increasingly easier to train like a professional athlete. While I don’t share the athletic abilities of Frances Tiafoe or Jalen Brunson, the tools they use to enhance their performance (in addition to their diet and sleep) are becoming more widely available to everyday people (Kelly Slater and I use the same massage gun!). And a big and often overlooked — at least until recently — part of their performance process is recovery.
When we work out, we create microtears in our muscles, and our body repairs them — that’s how we get stronger. And “that’s why recovery is so important. You’re not doing these repairs during the exercise,” says Jaclyn Massi, a doctor of physical therapy at Finish Line in New York City. While we need to recover to get gains in a certain sport or activity, we also need recovery to prevent injuries. “The majority of the injuries that people come to me for are overuse injuries,” says Massi, “which means they are not giving their body that break — that time — to repair.”
Ben Rosario, executive director of Hoka Northern Arizona Elite, the brand’s professional running team, explained to me that most recovery tools, such as massage guns and foam rollers, are all trying to do the same thing, which is to increase blood flow to the area that’s sore — something that the body already does well. But what matters most is how you use these tools. “I wish I could say there was one magic bullet,” Rosario says, but “it’s more about consistency in your recovery routine. Just like consistency in your training is important.”
Over the past six years, I’ve tested a lot of recovery products myself. I’ve been training for races from 5Ks to marathons and every distance in between, in addition to weight training and rock climbing — which means I’m constantly sore and using some sort of tool — be it a protein powder, back massager, or cold plunge — to rest up and prep for the next activity. Below, I’ve written about the products that I found more helpful than others. Plus, they come recommended by the experts I’ve spoken to, including registered dietitians, physical therapists, and professional athletes. Since there’s a wide variety of recovery products available, I’ve broken them down into five different categories: massage tools, supplements, cold therapy, footwear, and compression.
Massage tools
Massage tools help knead sore muscles and work into fascia (the thin layer of tissue that surrounds muscles) to relieve tension and increase blood flow.
Out of all the massage guns I’ve tested, the Hypervolt 2 Pro is the quietest. That means I can still watch Netflix while massaging my legs after a long run.
The Theragun’s unique triangle grip allows me to grip it close to its head, so I can reach behind me and massage my back — something that’s a bit harder to do with the shape of a typical massage gun. As I mentioned in my review, it’s a bit loud, but if that’s not a concern of yours, then you’ll appreciate its versatility.
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 similar to a back massager like the Back Buddy, but it has two handles that allow me to dig into all of my back muscles, including my traps and my lats. I’ve found its hook to be more effective at targeting knots than any of the massage guns I own.
The deep center groove in this foam roller lets me roll out my back without putting pressure on my spine. It’s one of my main training companions.
I put this two-inch rubbery ball under my foot and roll it around to target my foot muscles before and after each run I do. It’s more forgiving on my feet than hard plastic balls or lacrosse balls, plus it has a softer rubber texture that allows me to roll it on any surface.
I use this roll-on CBD balm before I massage my leg muscles with a massage gun or my Thera Cane. It has a cooling effect on my skin, which feels calming and relaxing while I knead out my fascia.
Supplements
Maddie Alm, a registered dietitian and professional runner, says it can be helpful to remember the “four Rs” of recovery when it comes to nutrition: replenish (fuel up with carbs), repair (rebuilding muscle tissue with protein), reinforce (strengthening immune system with fruits and veggies), rehydrate (replacing electrolytes that are lost through sweat). Protein powders are an efficient way to get more protein in your diet because you can get 20 to 30 grams in a scoop or two, as opposed to having to prepare a big meal. And athletes over 40 are going to have higher protein needs, says registered dietitian Kristy Baumann.
I’ve tasted more than a dozen different protein powders, but this one from Momentous is my personal favorite and the one I use most frequently. It has a subtle chocolate taste and mixes well into shakes and other foods.
I like that this powder has a medium mixture of sodium (330 milligrams) and carbs (nine grams), which I prefer post-workout because I usually get the bulk of my carbs from a meal afterward.
During a long run, I use this drink mix to replenish carbohydrates and electrolytes, but I also throw a scoop of this in my water bottle on my rest days or when I’m traveling, so I can stay hydrated when I’m sipping throughout the day.
Cold Therapy
Using ice on your body can help reduce inflammation. If you’ve dealt with injury, you might be familiar with the acronym RICE, which stands for rest, ice, compression, and elevation — a common treatment for sports injuries. Regardless if you’re injured or not, icing a sore spot can help reduce pain and swelling, though some research suggests that ice isn’t as great for muscle recovery as was previously thought.
You might have seen athletes like LeBron James icing his knees after a long game. This wrappable ice pack does the same thing but offers more compression than a plastic bag filled with ice cubes because it holds the ice closer to the knee with two Velcro straps.
These flexible gel ice packs are great for icing larger muscle groups, like the quads, hamstrings, or lower back.
The rationale behind cold plunging is similar to icing, except on a bigger scale (the jury’s still out, though, on whether it actually does anything). In the four months I tested this admittedly pricey tub, I did feel less sore after consistent plunging. This tub uses a chiller to keep the water temperature at a constant 39 degrees. I like how I only have to fill up the tub once as opposed to letting the water stagnate in another tub and having to replace it (and fill it with ice) for every session.
If you need to ice any part of your body and don’t want to get regular bags of ice from the store (or if your fridge doesn’t have an ice machine), consider this budget-friendly countertop ice machine, recommended by Strategist contributor Margaret Eby.
Footwear
In recent years, the category of “recovery footwear” has become more popular, especially among athletes. I’ve found these slippers and shoes just as helpful after a run as after a long day of being on my feet.
I put on these slippers after any workout and when I’m relaxing at home. They have plush EVA foam underneath that cushions my feet and helps relax my foot muscles after an intense session.
On the days I don’t want a ton of cushioning under my feet, I opt for these Lululemon slides, which are a bit thinner and less plush than the Hoka slides. They have two layers of foam: one that’s firm, and a softer one on top, so they provide support while still feeling relatively light and slim on my feet.
Compression
Compression products, like massage tools, help with blood and lymph circulation. Our lymphatic networks hold our white blood cells, which help with inflammation. “The lymphatic system works by movement, just like your veins. Those compression boots are helping push it back up [through] the body, recirculating it — giving it extra force to move it,” Massi says, adding that compression also just feels nice. “It can help dampen the pain receptors or that nervous system response to soreness or pain that we may develop through activity.”
These boots use a machine to inflate in different chambers to create pressure points in different areas of the leg. I’ve used these after long workouts, or on nights when my legs just feel tired from the day, and my legs feel fresher after a session and some rest.
These compression boots aren’t as strong as the Normatec, but putting these on takes a lot less time. Each sleeve has its own pump in the heel, so there aren’t any connective tubes hooked up to a central device — I just zip them up and 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.
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.
Our experts
• Maddie Alm, a registered dietitian and professional runner
• Kristy Baumann, registered dietitian
• Margaret Eby, Strategist contributor
• Jaclyn Massi, a doctor of physical therapy at Finish Line in New York City
• Ben Rosario, coach and executive director of Hoka Northern Arizona Elite
• Jen Trolio, Strategist senior editor
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