5 Must have Muscle Recovery Tools

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

Exercise Spotlight: Sit to stand squats

Looking to test out your lower body strength? This is by far the most functional exercise I recommend everyone work on in order to maintain lower body strength and independence as we age! This will improve ability to get in and out of low chairs, couches, and restaurant booths with greater ease.

All you need is a chair and yourself! Try these sit to stand squats. Easier than a typical squat because you get a little rest in between reps and the chair guides you to perform squats with proper form taking pressure off knees which can sometimes be painful with a typical squat.

Cant' quite get up without using your arms to help push? Super common! Try repeating these for 2-3 sets of 10 repetitions every day to gain strength, use your arms to help as needed at first.

*Research shows if you are over 65 and can do 5 reps in less than 12 seconds, you are likely at a lesser risk of falling. High Five!

How to Perform:

• 1) Grab a chair

  • the lower or softer the surface, the more difficult

• 2) Scoot to the front edge of the chair with feet planted about hip width distance apart

  • Make sure feet are securely beneath you

• 3) Bring nose over toes and try to stand without using arms to push off of chair

• 4) Once standing, slowly lower back to seated positon

• 5) Repeat 10-20x

Stay tuned for progressions on how to make this one more difficult as you get stronger!

Try it out and let me know what you think!

-Dr. Chelsea Saville PT, DPT

*As always, consult with medical professional prior to starting any new exercise routine.

Images courtesy of Canva.com

Have this? Try that- Physioball Edition

Welcome to the series of forgotten and long lost exercise equipment. I often ask my patients what random exercise equipment they have lying around so we can incorporate what they already own into their new exercise routines. The most common answer - You just might have one lying around collecting dust too. The infamous “BIG EXERCISE BALL” you probably bought one thinking it’d be a good exercise staple but progressively started getting annoyed of it constantly rolling from room to room , eventually deflated it, and ultimately banished it to the garage? Sound familiar? You are not alone, but I am here to give you some ideas to bring that bad boy out of retirement and let it see some action once again.

Although big and somewhat cumbersome, some awesome exercises can be performed using that exercise ball. The exercise ball also known as a stability ball, swiss ball or a physio ball is a great tool for all levels to work on stretching, strengthening, posture, and core stabilization.

I have broken down some of my go to physioball exercises below. Try them out and let me know what you think!

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first off, Does size matter?

Yes and no. You can definitely make it work with whatever size you already have but some sizes are more universal. Typically stability balls come in three sizes (S, M, & L)

• Small-55 cm

  • This size is best for exercises where you are laying down or holding the ball in the air

• Medium-65cm

  • I think this one is the most versatile size!

  • Can be used to sit on as well as lying down and lifting exercises

  • Ideal height/size for most people

• Large-75cm

  • I rarely use this size in the clinic because it’s pretty hefty but good to use if you are very tall

*Keep in mind that when you get and inflate a new ball, it is not unusual to need to re-inflate it a few days later as the material stretches and it may seem deflated, totally normal. After 1-2 re-inflates it should hold it’s firmness better.

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Exercises:

easy level of difficulty

1) LUMBAR ROTATIONS

• Good for lower back and hip mobility

• Start lying on back with feet and knees supported by ball

• Gently rock legs and ball side to side in a comfortable range only, aim for 10 to 2 o’ clock positioning back and forth

• Slow speed

• Repeat 10x each side

2) KNEE CURLS

• Good for knee and hip range of motion

• Start lying on back with heels on ball and knees straight

• Slowly bend knees bringing them towards chest while maintaining heels on ball

• Ball comes closer to buttocks

• Reverse by straightening knees and pushing ball away from you

• Repeat 2 sets of 10 reps

3) LOWER BACK STRETCH (Modified Child’s pose)

• Start seated in a sturdy chair

• Place hands on ball

• Roll ball forward letting chest and arms extend outward

• Should feel a gentle stretch in lower back/hips

• Try reaching out more to the left/right in order to stretch sides of body as well.

• Can also perform kneeling on ground if comfortable

• Hold 20-30 seconds and repeat 2-3x

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medium level of difficulty

1) DEADBUG WITH BALL

• Total body strengthening

• Begin lying on back with arms straight in air and knees/hips at 90 degree angle holding ball between arms and legs

• With gentle pressure into the ball from upper extremity and lower extremity, gently extend opposite arm/opposite leg while maintaining pressure into ball with static limbs

• Should feel a nice ab contraction

• Make sure to avoid over arching in lower back

• Return to starting position and switch sides

• Slow and controlled is key

• Repeat 10x each side

2) WALL SQUAT

• Strengthens legs

• A great option to do squats and decrease pressure in front of knees

• Place ball between upper back and sturdy wall

• Leaning back into ball, walk feet forward just slightly

• Slowly bend knees to a depth that feels comfy for your knees, do not have to go super low if having pain

• Push up to straighten legs and return to starting position

• Repeat for 2 sets of 10 reps

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hard level of difficulty

Ball Bridge

• Strengthens glutes and back side of legs

• Begin lying flat with ball beneath calves

• Keep legs straight

• Squeeze glutes together and lift hips from table only to a straight position of body, do not over extend here

• Lower back to starting position in a slow and controlled fashion-no plopping!

• Repeat 2 sets of 10 reps

Forearm plank on ball

• Total body strengthening

• This is a difficult one so start by mastering a classic forearm plank on the firm ground first, if easy try challenging yourself with this one but be careful because the ball can be unsteady

• Maintain good alignment and straight body via activation of core and glutes, form is critical in this one!

• Progress holds from 15 seconds to 1 min

• Rest and repeat 2-3x

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Bonus tips:

• Seated Upper extremity exercise

  • Start seated on ball next to firm surface to use for balance as needed (near kitchen counter, in corner of room)

  • Challenge your core by performing your usual upper extremity strengthening routine while seated on the ball

  • This may include

    • Bicep curls

    • Tricep extension

    • Flys

    • Med ball Chops/lifts

    • Resistance band rows

  • See how it feels doing only one side at a time-more core challenge!

• Working from home? Posture suffering?

  • Try sitting on well inflated ball for increased core activation while working

  • Helps avoid slouching therefore improving posture

  • Make sure ball is adequate height to ensure proper ergonomic set up

  • Tried the seated ball thing at your desk but fed up with it always rolling away?

    • Check out the link below for a stand to hold chair in place while away from your desk :)

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Give these a try and let me know what you think!

Contact me for all your individualized fall prevention training and physical therapy needs.

* please consult with trained specialist or medical provider prior to starting any new exercise routine for maximum safety.

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shop here

Base for ball to use as office chair (comes with ball)

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Exercise ball (S/M/L)

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-Image sources-canva.com, Linked on photo- HEP2go.com, focusfitness.net