Massage guns, therapy balls and more for sore muscles after training

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Every year it seems like one of my New Years Resolutions is to get more active and maintain a strong workout routine. And every year I find myself doing an hour stint on a wheeled stationary bike in front of my TV, only for the next day, I have shaky legs and unbelievably sore muscles that seem to say, “maybe.” be that exercise just isn’t for you. ”Could muscle discomfort really keep me from reaching my recurring health goals?

Liz Bartucci, New York-based Certified Massage Therapist and Regional Director of spa for Equinox, told me that muscle discomfort and fatigue can be a deterrent for many people who return or start new fitness goals. She reminded us that this is all part of the process.

“Be prepared for the ‘burn’. It is not always an indication that you have gone too far, but that you have gone far enough for the body to react, ”Bartucci said.

What exactly happens when you experience that “burning” and, more importantly, subsequent muscle pain? Bob Schrupp, a physiotherapist and half of physiotherapy Youtube channelBob and Brad,“said delayed onset muscle pain is actually caused by micro-tears occurring in your muscles.

“When you do a squat, your hamstrings are stressed. and lengthening. So you can develop micro-tears in the hamstrings and your body can produce inflammation in response, ”said Schrupp.

Schrupp and Bartucci both said muscle recovery and repair is important for muscles to end up being stronger in the long run. Schrupp explained that this recovery and repair process can be accomplished in a variety of ways, while also helping to minimize the discomfort the next day.

Along with drinking plenty of water, getting enough sleep, and eating a healthy diet, Schrupp recommended “slowly increasing your workouts, whether it’s strength training, running, or swimming. Starting slowly and building up gradually will give your muscles time to recover. He also added that using active recovery, which involves performing low-intensity exercise after more intense training, can also help manage muscle repair.

Ryan balmes, a certified orthopedist and athletic physiotherapist based in Atlanta, said that getting back to your routine can also help fight muscle fatigue.

“A good rule of thumb for re-exercising is to give your body a day or two before you start again. You can exercise in that window, but it would be better if it was at a much lower intensity, ”he said.

Some people swear by massage tools and other modalities to help relieve muscle pain. However, Balmes told us that while there might not be a lot of research to support that using such tools speeds up recovery, they can definitely feel great and get you back to exercise.

Whatever the case, Schrupp says, “the best time to apply these types of devices is right before bed. It will relax you, help you sleep, and allow your muscles to recover overnight.

If muscle pain is holding you back, or just want a way to relieve stress, improve circulation, and target post-workout body stiffness, keep reading to see some products recommended by experts that might help.

HuffPost may receive a share of purchases made through links on this page. Each item is independently selected by the HuffPost Shopping team. Prices and availability are subject to change.

A way to offer you a deep tissue massage directly at home

Massage work can reduce any muscle discomfort by increasing circulation, Bartucci said. Using percussion movements, this quiet and portable electric massage gun from Mebak reproduces a deep tissue massage and has seven different attachments that can provide targeted and general relief. You can also choose from five different speed intensities to match your comfort level.

Get it on Amazon for $ 119.99.

A bottle of water that reminds you to drink

All of our experts across the board said that maintaining adequate water intake is essential in helping muscles regenerate and feel less sore, especially right after exercise. “Hydration helps electrolyte imbalance, which is caused by intense exercise and sweating,” Bartucci said.

This 21 oz vacuum insulated water bottle is made of odor resistant and shatterproof stainless steel. The most impressive feature of HidrateSpark Pro, however, is its Bluetooth capability, which lets you track your water usage, set daily goals, or even challenge your friends through an app. The LED sensor at the bottom also starts to glow when it’s time for a drink, and it contains a location tracker so you never lose your bottle.

Get it at HidrateSpark for $ 69.99.

Headphones that will help you sleep better for muscle recovery

“Get enough sleep, your muscles need time to recover,” Schrupp said. “LeBron James would sleep an average of 12 hours after a basketball game.”

While 12 hours of sleep may not be possible for everyone, this slim and comfortable headband with built-in bluetooth headphones could get you to sleep faster and stay that way all night. Perytong headphones allow you to enjoy relaxing sounds and block out ambient noise for 10 hours without having to deal with the discomfort of traditional headphones dislodging your ears while you sleep.

Buy them on Amazon for $ 19.99.

A light therapy lamp

Bartucci also recommended trying red light therapy. Evidence suggests it can help recovery after exercise.

This 22 inch hanging red light lamp provides up to 660 nanometers of safe UV-free light to potentially help with everything from tissue healing to joint pain, muscle recovery and even clearer skin. The panel is also lightweight and foldable, making it easy to store.

Get it on Amazon for $ 140.90.

An ergonomic back stretching device

Balmes said that performing light stretching before and after exercise could be helpful in relieving muscle stiffness for some.

This adjustable and ergonomic back stretcher has massage pressure points all over the surface to mimic the effects of acupuncture. It can be helpful for people who experience lower back stiffness after training or lumbar tightness.

Get it on Amazon for $ 22.

An interchangeable massage ball that attaches to the wall

This rollerball massager set is designed to reduce muscle fatigue by targeting soft muscle trigger points and muscle knots. Using a suction cup, you can safely mount the massager on a wall and target everything, hip flexors, shoulders and back without having to lie on the floor like other massage roller tools .

Get it on Amazon $ 40.99.

A vibrating foam roller to help relieve tension

Schrupp said foam rollers can be helpful in increasing blood flow to muscles and this rechargeable electric foam roller from FitIndex is one of his favorites. You can choose from four different vibration settings and get four hours of continuous battery life on each charge.

Get it on Amazon for $ 49.99.

An intensive cream to relieve joint and muscle pain

Balmes said that while muscle pain relief creams are not a substitute for professional medical care for persistent or extreme pain, they can certainly be helpful in temporarily alleviating discomfort.

Penetrex Recovery Cream is a non-greasy formula that uses arnica and vitamin B6 to soothe sore, sore muscles without the stinging or freezing sensation of other numbing creams.

Get it on Amazon for $ 18.95.

A foam massage ball with a unique pattern

Using an innovative grid pattern, this compact and lightweight foam massage ball from TriggerPoint channels blood and oxygen to repair muscles as you ride. Its five-inch diameter is also an ideal height for elevating the body and better targeting hard-to-reach areas like the hips and shoulders.

Get it on Amazon for $ 16.49.


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