When we workout as hard as we do, we need to spend lots of time helping our bodies recover. When we strength train we are actually breaking down our muscle fibers, and it’s when they heal, that we build muscle. Sometimes stretching alone doesn’t cut it.
So in effort to train more, help our muscles heal and build muscle, we can do things like foam roll, get out the knots and stretch to recover faster. Here are 16 tools to help you mobilize. Not only will these tools help you relieve soreness, become more limber and allow you train with more frequency, they will also keep you healthy and prevent injury.
(Also.. I have included links for most of the items. You can follow those links to purchase the particular brand I recommend via Amazon.com.)
1. Foam roller – this is probably one of the most common tools. This black roller is dense, but haves give. As you roll your muscles on this, it helps break up scar tissue and the knots in your muscles. To use this tool you lie on the floor and roll a muscle or muscle group slowly, back and forth, then if you hit a knot or a spot that is really sore, stop and breathe deeply for a few seconds then return rolling. You can really use these anywhere.. I like to roll my entire body, spending 2 – 3 minutes on each body part.
2. PVC pipes – These do the same as PVC pipes, but they are harder. I’ve heard mixed reviews on these and if you have super sore or tight muscles, it may be better to go with the foam roller, but I feel like these work better with some muscle groups. For example, my hamstrings are so thick, when rolling with a foam roller I don’t feel anything, so I will use the PVC. Plus these are good for traveling because you can stuff the inside of it and bring it with you in your suitcase to roll the night before your road race. I use this the same way as the foam roller and I got mine from Home Depot.. they had a few that were about 2 feet long already.
3. Rolling pin/ Body Stick – These are great for spots you can reach on your own like quads/ IT bands/ calves. You have total control over the level of pressure here so if you are super sore or need a little more love in a certain area than others, you have that control. These are also great because they are super portable so they can easily travel with you on long trips or in the car anywhere you go. And yes, even the kitchen utensil, and actual rolling pin works just as well! Usually the only time I will ever use this is if I get a charlie horse, but most folks I know that use them spend several minutes on each quad.
4. Lacrosse balls – These are great because they are small enough to really get into the right spots. They work out knots so well. You can use them to roll your back/ shoulders/ traps on the floor, your bum while sitting, your shoulders and chest while pushing against the wall. If you have back knots, you MUST get a lacrosse ball. I like to lean against a wall with the lacrosse ball all in my upper body, putting more pressure on the areas that need it most, spending more time one days when I’m really sore or have more knots.
5. The peanut – These are just two lacrosse balls taped together that do about the same thing as a single lacrosse ball, but these are really nice to roll up and down your spine. I like to lay on my back with the balls anywhere from my lower back to between my shoulder blades and hold a 35 – 45 pound plate just to create more pressure so they dig in further.
6. Baseball – Similar to the lacrosse ball because they can get into spots, but as you know, a baseball is larger than a lacrosse ball so it isn’t as good for knots. But it is harder so it’s great for rolling your chest and upper back against the wall or floor. When my chest is really tight, or I did something that really used my pecs a lot, I’ll use one of these for a couple minutes on each side before or after my workout.
7. Softball – And this one is even bigger than the baseball and it hard as well. Some folks like to use this to roll their chests, backs and shoulders with these, and I even have one friend who has taped these together to roll up and down her spine.
8. Myo-Release Ball – I like this guy because you can just sit on it and roll your bum if it’s tight. It doesn’t work to get knots and it doesn’t just go over your muscles, but if you have tight hips or glutes this thing is so perfect for you. My butt has been really tight lately so I’ve been spending like 20 minutes on each cheek a day with this thing!
9. Golf ball – Anyone who has had plantar fasciitis will swear by these. You can sit at your desk or stand in the kitchen rolling the bottoms of your feet with this small, hard ball. I highly recommend doing this after long runs just as a preventative measure. You can literally sit at your desk with one of these for hours, but if you are running frequently I’d recommend a few minutes on each foot a day just for preventative measures.
10. Frozen water bottle – This also helps with plantar fasciitis. When freezing a bottle, pour out a tiny bit of the water because it expands as it freezes. Just roll back and forth under your whole foot, taking special care of your heels for 5 – 15 minutes each foot at least once a day, depending on how often you run.
11. Back Buddy – This is my FAVORITE of all my mobility tools. It scares my pup so I don’t get it out as often as I’d like, but it’s amazing. You can dig in with those little end knobs anywhere you need in your back, traps, shoulders, chest, hips, bum.. It really works to get out major knots and those hard to get places. Plus, you get to choose how much pressure you want by pulling harder. The Back Buddy also comes with a booklet that teaches you about all of the different pressure points in your feet that helps reach different organs of your body to help improve functions of your liver all the way to your immune system!
12. Pulse pads – The vibrations from these pads help loosen your muscles to ease soreness and relieve tightness. Just put these where you want the vibrations to flow (think, point A to point B) and relax and let them do the work.
13. Rumble Roller – Similar to the foam roller except that it has all these knobs which can feel REALLY good for your upper back, legs and bum.
14. Car buffer – I am sure you can get your hands on one of these from Brookstone perhaps, but they probably cost so much more. This really sends some deep vibrations into your muscles and you have complete control where you want it to go. It feels amazingggggg, but it’s hard to get to certain places like hamstrings, glutes and back, but it really looses you up by just applying a little pressure for a few minutes to your chest, quads, hips, etc. I like to use this while I’m binge watching tv shows, you won’t want to stop!
15. Barbell – Yep, the same one you just lifted and MADE you sore can also provide relief. When it’s racked you can walk under it and dig it into your traps. Or you can roll your triceps up and down it, getting into the highest head. Or you can lie it on the ground, with it parallel to you and allow the end to weigh on, push down and what we call “mash” your shoulders or place it on your leg to mash your quads, or wherever you need!
16. Cold Plunge Therapy – This is one of the best reliefs for muscle soreness. For dipping in just a few seconds, it will provide you instant relief. You can consult services that provide cold plunge therapy in Jacksonville Beach, FL for additional guidance.
17. Mobloko – This is the perfect kit for all of your mobility needs. It includes a couple of different size lacrosse balls, a pvc roller, and tons more stuff. It also comes with instructions on how to use each piece so you maximize your mobility time.
There are so many ways you can use each of these tools that I didn’t cover so my suggestion to you is pick one or two and play around with it, get creative, google different ways you can use them, watch videos and go to town!
If you REALLY like these idea and want more, you should check out this book, Supple Leopard for more ideas. The most important thing is that you are using them and you are doing what your body needs to help it recover between workouts!
Do you have any mobility tools you love that I didn’t cover?
Leave a comment below!
Your Coach,
Kyra
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