In numerical order, clockwise from top:
1-Theracane; 2-Stretching strap; 3-Lacrosse ball; 4-Rehab exercise band; 5-Massage lotion; 6-Pumice stone; 7-Foot rocker (Pro Stretch); 8-Foam roller
Not pictured, but also helpful: Rolling massage stick, Epson salt, ice packs, OTC NSAIDs
1. Theracane, Back Knobber, Back Buddy (retail $30-$40)
Used to do self accupressure and trigger point release techniques on muscles of the neck, shoulders, and back. Very helpful with releasing kinked and knotted muscles of the trapezius and rhomboids. Can also be used like a rolling massage stick, however it will not be as effective.
Sample use: Apply moderate pressure on knotted trapezius, on and off for 20-30 seconds, for approx. 5 mins. Ice following use if redness, bruising, of inflammation occurs.
2. Stretching strap
A basic webbed strap with a loop used to assist in stretching legs and arms. Can be as simple as an old canvas belt, dog leash, or yoga strap.
Sample use: During cool-down period, hold a moderate stretch of the hamstring for 30 seconds. Repeat 3-5 times per side.
3. Lacrosse ball, tennis ball
Great at applying deep pressure on muscles of the back, hips, legs, and feet. I find it helps with rhomboid knots, particularly between the scapulae. Also helpful with those with plantar fasciitis.
Sample use: Roll ball between wall and rhomboid area (make sure not to roll over spine or scapula) for approx. 3 min. per side. Can bring arm across chest [adduct shoulder horizontally] to 'open up' the shoulder blade.
4. Rehab exercise bands, strength bands
Helps with stretching techniques for legs and arms. Also useful with corrective exercise techniques, rotator cuff strengthening, and joint mobilization (see Kelly Starrett @ MobilityWOD).
5. Massage lotion
Better than regular skin lotions as it will maintain slickness and decrease friction when sweeping across a muscle belly.
6. Pumice stone
Helpful in preventing blisters and torn calluses, which are always annoying. A pumice stone will help to smooth out those rough calluses and prevent the skin from tearing.
7. Foot Rocker, Pro Stretch (retail $20-$40)
Perfect for stretching calf muscles and the accompanying Achilles tendon. Will provide more profound stretch by increase ROM of ankle vs. flat ground stretching.
Sample use: Hold stretch in calf for 30 seconds, repeat 3-5 times per side. Repeat sets with knee straight (gastroc), and knee bent (soleus).
8. Foam roller (retail $20-$40)
Used to roll out muscles of the legs, hips, and back. Helps with correcting the myofascial relationship muscles and the surrounding connective tissue. Also used for mobilization of the hips and spine, stretching pectoralis muscles, and for loosening tight piriformis/gluteal muscles and IT band. I do them before and after every squat session.
Sample use: Warm up with rolling piriformis area 3-5 min. per side. Repeat for hamstrings and quadriceps.
Epson salt
Useful in helping to relax muscles and improve circulation (when used with hot water). Also does wonders on tired, aching feet.
Ice packs
Decreases inflammation of chronic injuries in muscles and tendons. Also good for acute injuries such as muscle tears and joint sprains. Helps prevent further damage (oxidation) and swelling at site of injury and helps reduce pain.
Sample use: After cool-down stretch routine, ice down sore shoulders for approx. 10-15 min. Repeat again after 30 min. if needed.
Everyone, please feel free to add any additional tools and/or methods you use to keep training hard.
