Must-Have Recovery Tools to Prevent Injuries and Reduce Muscle Soreness

Recovery tools help, but they support the basics rather than replace them: sleep, food and rest days.

Foam roller and massage ball

A foam roller works the large muscles of the legs and back; a massage ball reaches smaller spots like the feet and hips. Roll slowly and avoid rolling directly over joints.

Resistance bands

Light bands are useful for warming up shoulders and hips before training and for gentle mobility work after.

When to see someone

Soreness that fades in a day or two is normal after hard training. Sharp pain, swelling or pain that does not improve is a reason to stop and see a medical professional.