Recovery Tools Everyone should Have (with Links)
In Physical Therapy, we are often asked what tools someone should get to continue working on their mobility, or to improve strength, etc. There are several tools we use very often in PT and it would be very beneficial for people if they had them and used them consistently. Of course, in an ideal world people would be doing mobility work everyday, if needed. However, we all have busy schedules and distractions that prevent us from doing the tasks that keep our bodies healthy and moving well, without pain or injury.
We will cover several tools/devices that will step up your recovery game and keep you in the game with less aches and pains.
1- Foam Roller (36 in.)
Foam rolling is a popular technique used to release muscle tightness and improve flexibility. A foam roller can target specific areas of the body, providing myofascial release and reducing muscle soreness. Whether you're a runner dealing with tight calves or an office worker with a stiff back, a foam roller can be a game-changer.
2- PVC Pipe (3/4” x at least 48 in.) Get this at a local Home Depot or Materials store
A PVC pipe might seem simple, but it's a highly effective tool for self-massage and mobility work. By using a PVC pipe, you can target tight muscles, release fascial restrictions, and improve range of motion. It's particularly useful for addressing tightness in the back, legs, and shoulders. It’s especially great for pec and lat tightness, as well as pressing into certain areas of the body for muscle release.
3- Lacrosse ball
Lacrosse balls are smaller, more targeted tools designed to pinpoint knots and trigger points. They are hard, but have some give. They're great for relieving localized muscle tension, particularly in areas like the shoulders, hips, and feet. Incorporating lacrosse balls into your routine can help improve mobility and prevent injuries.
4- Ankle Stretch Board
These can be used for more than just stretching your calves (although it’s very useful for that). This can be used to modify exercises, such as squats take stress off the knee by taking the ankle motion out of the equation. We use this simple, yet effective tool often in PT.
A quality yoga mat provides a comfortable and supportive surface for stretching, yoga, and other recovery exercises. Look for a mat that offers good cushioning and grip to prevent slipping and enhance stability during your practice.
Effective recovery is key to maintaining peak performance and preventing injuries. By investing in the right tools and incorporating them into your routine, you can support your body's natural healing processes and stay at the top of your game. Whether you're rolling out tight muscles with a foam roller or targeting trigger points with a lacrosse ball, these recovery tools will help you feel your best and perform your best, day in and day out.
We have our own favorite ways to use these tools. We show some of them on our social media pages -www.instragram.com/bylt.pt
If you have a specific injury or issue, it’s best to get a full evaluation and not only try social media exercises. We put out content to help as many people as we can, but if your issues keep coming back, please come and let us help you figure out a plan for reducing and preventing your issues from ever occurring.
Visit our page to learn more about us or book and appointment - www.byltpt.com
Email us - byltpt@gmail.com
Call/text - 509-540-4889
