Fitness Recovery Tools

 After discussing a book about fitness recovery (I'm clarifying because when I was talking about this book with a friend, they asked, "You're reading a book about recovery?  Alcoholism or drug use?" Ummmm, fitness--but that's an addiction of a whole other nature!) I have to show at least some of the more common recovery tools and techniques, especially the ones I am familiar with.

My first recovery tool when I started CrossFit.  The classic foam roller.

As I was a pretty insecure and shy participant in CrossFit at the beginning (we are waaaay past that now, haha) I felt awkward and ineffective when I first started "rolling out".  Once I got over the idea that I looked like a giant fish on an airport conveyor (I mean, I do. I just don't care anymore) I started to figure out where I needed the pressure of the roller--pretty much led by the discomfort.  If it hurts, that's the place to concentrate on and keep rolling until the tension in the area decreases.  

Lisa Scale: Quite effective when used consistently.  My favorite time to use it is while starting to wind down before bed and listening to an audiobook or even watching TV.

Up next: The infamous lacrosse ball

This was the second tool I used in CrossFit and the one I dreaded!  Except it helps and once you get used to the sensation, you realize that the discomfort (OK, OK, pain--but tolerable) eases and that tight knot that was bothering you starts to break up and disperse. While the sensations are intense, they are bearable and the resulting release of muscle tension is worth it.  I always tell my athletes that it's OK to yell and I certainly don't suffer in silence!

Lisa Scale: Very effective on difficult spots but can be overused so be careful! 

The third most common recovery tool I use is my percussion massager.  

I call it my Hammer Gun! I admit, I was skeptical at first and seriously doubted if it would work without bruising me.  Guess what.  It works!  And I don't get bruises.  This works in a similar manner to the lacrosse ball but in fast forward and not usually as intensely (although that can depend on your current level of general soreness).  There are many different models, do your research and compare speed, depth, and size, along with the cost of the ones that interest you before you make your decision.  The accessories aren't exactly requirement but they are nice to target different areas levels of tension.

Lisa Scale: Uh-Maz-ing! I can't recommend this enough.  You can even use it where you're not sore and feel the benefits of relaxation.  Try using it on your hands and feet before you go to bed.  Wonderful!

The fourth thing is often overlooked... SLEEP!

You have to give your body enough time to relax, recoup energy stores, and be ready for the next workout.  There are lots of articles and research regarding the best ways to fall and stay asleep and I'm still working on that as quality sleep is often elusive for me.  But, I strive!

Lisa Scale: Fantastic when I can get enough.

Here are some runner's up:

Ice bath for extremities: I use this sparingly and with great dread and only if I'm struggling with something acute: most typically a flair up of tennis or golfer's elbow or my carpal symptoms get worse.  20 minutes maximum in the frosty water.  Again, do some research on this as there are proponents and critics of the efficacy of icing.

Cryotherapy: this is a faster version of icing--it lasts only 2-3 minutes and brings the temperature in the surrounding chamber down to -166 to -122F.  It was invigorating but I didn't feel that it sped up or even affected my recovery but it was an interesting experience that I'm glad I tried! (p.s. if you are going to try this, make sure you have no moisture on your body because water will freeze and so will whatever it's touching).

Muscle Scraping (or Gua Sha)--I haven't experienced it but I have used the muscle scraping tools on a friend.  I can tell you that the palpable tension eases after the scraping and ease of movement follows and the scrapee expresses relaxation benefits. The tools come in a variety of shapes for different areas of the body.

Compression Boots--again, something I haven't tried, yet, but will as soon as I can.  These are essentially thigh-high boots that use air compression to massage your legs.  There are multiple settings and many athletes report they feel better after use and that it does help to speed recovery.

There are many more recovery tools out there; some worth the hype and some not.  Drop a line below to let us know your favorite ones and maybe we can start a new recovery trend!