The best recovery tools an athlete can have are a mini band, foam roller, and a lacrosse ball. These are very inexpensive items if you don’t already have them at your home.  You don’t have to buy an expensive tool like the Hypervolt we carry in the office. Our patients testify that these tools get them through to the next workout, time and time again.

Using these tools will increase your range of motion and limit any injuries. Check out our 3 videos below as we discuss and demonstrate the importance of doing this manual therapy.

The mini band is used for pre-workout muscle activation. It works your hip flexors and glutes to get the flexibility needed for good squats. The foam roller targets the major muscle groups for any tight muscles, and the lacrosse ball is used for trigger point areas. You can maneuver the lacrosse ball really easily over any affected area and get those hard to reach spots.

Check out this video for the necessary tools:

Now that you have seen the tools, let’s see two demos of how you can treat your body at home.

When trying to release trigger points in your upper back, you want to trap a lacrosse ball between the levator scap/trapezius muscles and the floor. Positioning the ball right on the trigger point, you can either raise your arm repeatedly or you can roll over the ball to add a little more pressure. The size and firmness of a lacrosse ball is perfect to hit those hard, stubborn trigger points. It will help with joint range of motion, muscle performance, and you will notice a decrease of soreness post-workout.

If you’re feeling tightness in your glutes, try this therapy at home: Position yourself in a sit up and grab the lacrosse ball. Place it under the glute that needs some work. Begin to roll your upper body towards lacrosse ball to put pressure on the muscle, and move in a circular motion. Watch the videos below to get a full demonstration.

Using these tools is an absolute must to achieve healthy routines for active lifestyles.

If you can carve out some time to add these tools into your post-workout routines – you will see the benefit. All you need is a mini-band, foam roller, and a lacrosse ball. Each tool has a specific role for your body and will help you maximize your recovery. Don’t suffer in pain between workouts any longer.

We also offer a Sports Recovery Center where you can have access to these tools plus a whole host of other awesome clinical therapies you can’t find in your local sports store. If you like to hit the gym and not feel like a 90-year-old man or woman the next day, check out our Sports Recovery Center.