Proper recovery can help you walk longer and stay healthier. (iStock)
Marathon planning should include a training program and finding the right products to keep you comfortable during the race. Shoes, tech gear, and smartwatches are some of the equipment you need Help you run personal bestsAlong with a training plan, you should also consider a recovery strategy.
Accomplishing a feat like training and running a marathon is incredibly difficult and can be taxing on your body. Failing to have a recovery plan can lead to injury.
You can do things at home to aid your training and recovery, such as using massage aids or equipment. foam roller or a massage gunThere are several ways you can plan to recover after a long run. Here are 9 tools to help reduce post-race pain at home and promote faster recovery so you can get back to training for the next race:
Send electrical pulses to injured areas for quick, natural relief. (Amazon)
TENS units use electrical currents to provide pain relief. Attach the unit’s electrodes to the skin to deliver those electrical impulses to the affected area. try TENS Unit and EMS Muscle Stimulator for Pain Relief Therapy on Amazon For any back or leg discomfort after training.
Original price: $32.99
Try some resistance bands for stretching. (Amazon)
use these resistance bands from amazon To recover from injuries and muscle pain. They are often used by physical therapists and are an important part of rehabilitation programs. Plus, they are portable and relatively inexpensive. A Yoga Strap, $9.78 Walmart Is a great option. Use it to help improve flexibility, mobility and range of motion.
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This foam roller gets great reviews. (Amazon)
Foam rollers are popular tools to help athletes release muscle knots or trigger points. it Amazon Basics Foam Roller It is lightweight and easy to carry along for untying knots immediately after a race. it Vibrating Foam Roller from Hyperice$199, uses vibration therapy to help muscle recovery.
Try hip hooks to relieve tension in the hips. (amazobe)
Use hip hooks to relieve tension in the psoas and iliacus muscles in the hips. it hip hook from amazon Can be used on the floor or against a wall, working with your body weight to apply targeted pressure to the iliopsoas to relieve tension, reduce pain and re-align the pelvis. Mark by Aletha Health, $239 at FSA Store, Designed to relieve muscle tension and pain in the psoas and iliacus muscles.
Try a deep tissue massage with this massage gun. (Amazon)
Use a massage gun to massage muscles and soft tissues. bob and brad d6 pro Has a powerful percussion massage gun that punches hard and can be pressed against the skin, instantly covering 80% of your body. Theragun Pro-Gun, $499 from TherabodyAnother highly rated massage gun that helps in muscle recovery, stress relief and soothing discomfort.
Cupping is an alternative medicine that is rapidly gaining popularity. (Amazon)
Use cupping at home like an elite athlete. Cupping is a traditional treatment technique that involves suctioning the skin with a cup to treat pain and other conditions. Revo Four-in-One Smart Cupping Therapy Massager Dynamic suction, red light therapy, infrared heat, and vibration massage are used to reduce muscle tension, knots, pain, and the appearance of cellulite and scar tissue in targeted areas. it TheraCup, $149 From Therabody, it combines suction, heat and vibration to create an easy-to-use digital cupping experience.
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Try compression boots for a better recovery. (hyperis)
this hyperis normatech shoes Will significantly reduce muscle pain and stiffness by improving circulation and facilitating the removal of lactic acid and other toxins from the muscles. It means quick recovery. or try these quinair air compression boots, On sale for $359.99 at Amazon, which works like the NormaTech boot.
The massage stick is simple but effective. (Walmart)
Massage sticks are an easy and inexpensive way to reduce pain. use this massage stick from walmart On your neck, shoulders, back, legs, feet, hips and glutes. This is a best seller Massage Hook, on sale for $19.95 at Amazon, Allows you to reach all muscle groups in the body from the neck to the legs.
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Show off your hard work with this display. (Amazon)
This won’t make your body feel better, but framing your medal and reminding yourself how strong you can be is an effective mind-to-matter tool. Protect your hard-earned achievements marathon medal frame Which provides high grade acrylic glazing to prevent fading, yellowing and deterioration. it Shadow Box, $50.39 at Walmart, It can hold up to seven medals, race bibs, photos and small items.
