5 Must have Muscle Recovery Tools
Sharing 5 of my favorite tools for self muscle recovery! Great for volleyball players or any athletes dealign with muscle soreness/tightness.
That end of season grind is approaching and your players bodies are almost definitely feeling the countless late night practices and weekend long tournaments. Mix in early mornings and long travel days, and I’m sure you could benefit from a spa day right about now. When that is not an option, here are my top 5 travel friendly recovery tools to keep your body in top performance shape! (Click photo for link)
Hot/Cold Massage ball or
Lacrosse Ball
Awesome way to combine heat/ice therapy & deep tissue massage work. This ball can be used hot or cold to get ice/heat right to the area needing to be released.
Lacrosse ball is another great option that is small, easier to travel with and provides deep and focal pressure to work out trigger points, knots, or general tightness to places like bottom of foot, calf, glutes, and between shoulders. Use sandwiched between body and wall to provide some self deep tissue work.
Theracane
Another great way to provide self deep tissue work. I like this one best for the bigger muscles around the neck, shoulders, and upper back. Apply some moderate pressure and then try to stretch while maintaining that pressure for a loosening effect. Made of plastic so can work in shower as well for added benefits of moist heat on muscles.
Stick Roller
Small and easy to travel with, this one has retractable handles. These come in many forms, shapes, and sizes. I prefer the ones with a solid piece (vs. beads) that have a ribbed like texture. This makes it easy to get good grip and apply sufficient pressure through the roller without possibly pinching the skin. Best for large muscles in the legs including quads, hamstrings, IT band, and calves. Can do to bare skin or over pants as well.
Yoga/stretch strap
Great way to self stretch with added overpressure. Best for large muscle groups of legs/hips and shoulders including hamstring, IT band, quads, and inner thigh.
I use this one with loops for better and easier grip, comes with a handy how-to booklet!
Compression Socks
Some recent research has suggested that wearing compression socks after a prolonged athletic event with minimal rest breaks and short recovery periods can decrease post activity muscle soreness. May be a good option for when you have to stand during dreaded reffing at the very end of a long tournament and that leg fatigue or soreness starts to kick in :)
Last but not least, don’t forget the importance of a health and balanced diet and plenty of sleep for optimal muscle recovery!
-Chelsea Saville PT, DPT
*As an amazon affiliate, I may earn from purchases
Recovery Hack: Travel Foam Roll Holder
Sharing a super simple way to travel with your foam roll with greater ease.
Love the benefits of foam rolling but hate the awkwardness that comes with bringing one along while traveling? The hard to hold roundness and long length make it impossible to carry along with your numerous packed sports bags? I have a solution for you!
I love to use my yoga mat strap to carry my long foam roll (36 inch). Foam rollers happen to be about the same diameter and length as a rolled up yoga or pilates mat so this hack works great to be able to throw the foam roll over your shoulder and carry it hands free! Most yoga mat straps are adjustable so they should fit your foam roll just right. If looking online, search for “yoga mat strap” or “yoga mat sling” and make sure the one you chose has adjustable openings. (I have linked one below as a reference)
BONUS! You can also use your yoga mat strap as a stretching strap if needed while on the go.
Try it out and let me know what you think!
-Chelsea Saville PT, DPT
As an amazon affiliate I may earn from qualifying purchases
Recovery Hack: K Tape & Topical Pain Relief
Learn the simple secret to combining your two favorite recovery tools for decreased pain and improved performance. I share some of my go to brands and tips/tricks for application.
Love the feel and support fo K tape while playing but miss the ability to apply a topical analgesic like IcyHot or Biofreeze? Not to worry, did you know you can actually apply your topical pain relief of choice right over your applied K tape in 2 (…well maybe 3) simple steps.
1) Apply tape in preferred location
2) Apply liberal amounts of topical ointment, cream, gel, or spray right over tape.
3) Get back to playing and having fun ASAP!
Because K tape is a light fabric type material, the product should absorb through the tape and you should feel the effects on your skin quickly. It is best to either shower or remove the saturated tape later in the day as you would typically wash the topical product off your skin. Some tape brands have released their own versions made specifically to interact with their tapes so I will leave examples of those below. Great way to combine the use of recovery tools!
KT brand recovery gel, provides both hot/cold pain relief.
Rock Tape Brand offers two different versions of a topical treatment, one provides cooling sensation while the other is heat. Designed to go over any rock tape application.
Biofreeze comes in gel, cream, spray, and roll on versions to provide cooling sensations for pain relief.
Give it a try and let me know what you think! :)
*As an amazon affiliate I earn from qualifying purchases
Facts about falls
Scared of taking a tumble?
Fear of falling is the real deal, no one likes having a sense of lost independency and being fearful while performing day to day tasks in their home or in the community.
Often times, this can even cause people withdraw from activities that once brought them joy due to fear.
COVID isn’t helping either, with more people staying at home and being less active, things like losses in strength and stamina can contribute to an increased risk of falling.
1 in 4 older adults will fall each year in the USA.
According to the CDC, every second of every day, an older adult (>65 years old) suffers a fall in the U.S.-making falls the leading cause of injury and injury related death in this age group
Each year falls lead to:
32, 000 deaths
300, 000 hospitalizations
Anatomy of unsteadiness
While a decrease in balance seems like a normal part of the aging process, it doesn’t have to be! Balance is an intricate process of three major systems in your body, these include your vestibular system (inner ear), vision system, and something called proprioception. Big word but basically proprioception is your body’s ability to know where it is in space. This is the system we can focus on re training for improved sense of balance and strength. Although each of these systems decline with aging processes, (may be time to re-visit that optometrist too) working with a trained physical therapist can help decrease the decline and get you feeling more confident, strong, and steady on your feet!
Notable improvements in strength, mobility, and balance can be achieved by performing an appropriate, consistent, and safe exercise regimen.
Low impact progressive strengthening, gentle yoga, and Tai Chi are all great options to get started
Check your home for easy modifications to make in order to decrease fall risk:
CDC Fall Fact Sheet/Statistics:
Do I need equipment?
Definitely not! There are a ton of balance based exercises that you can perform without any equipment whatsoever.
But just for fun, this is one of my favorite additions to any balance routine. It’s a foam pad that makes even simple exercises a lot more difficult!
*Please consult with trained specialist prior to attempting balance training for maximum safety.
Feeling overwhelmed? Don’t be. contact me to set up an in home balance evaluation and fall risk assessment.
-Chelsea Saville PT, DPT
-As an amazon affiliate I earn form qualifying purchases