Top 3 Recovery Accessories for Muscle Tension and Knots

Stretching and recovery help prevent injury, soreness, and stiffness so you can train harder and consistently toward your fitness goals. But it takes time, isn't easy to get used to, and the pain of releasing a knot can suck. (If you ever had a deep-tissue massage, you know what I mean.)

Different tools and accessories can make recovery easier, faster, and more effective. These are our top 3 recovery accessories to help release muscle tension and knots. (So you have less excuses to skip this step.)

1. Percussion Massager

My personal favorite, a percussion massager, combines pressure and vibration therapy in an easy-to-use, handheld tool. It helps release muscle tension and knots, increases blood flow to aid the healing process, and can even help break up scar tissue. You can think of it like a handheld deep-tissue massage.

To use a percussion massager, choose the best attachment head for the muscle group, pick your desired intensity level, and place it on the area that needs relief. Move slowly along your muscles, avoiding bones, and increase the intensity and pressure as needed.

With many brands and types, this affordable accessory is a must for anyone who wants an effective, portable way to aid recovery.

2. Foam Roller

Foam rollers are circular objects made of dense foam that help release knots and tension in your muscle fibers when you apply pressure and force as you roll on them. 

Their size and shape make them perfect for larger muscle groups like quads, hamstrings, and back muscles. You can use them before or after a workout to improve flexibility and range of motion, preventing injury and reducing soreness. 

Foam rolling can be intense and difficult to initially get the hang of. To get started, slowly lower your body on the foam roller and control your movement as you apply pressure to find the central area of the knot. It's normally the area that is uncomfortable, but not overwhelming painful. Once you find the spot, stop rolling and hold the position, allowing your muscles to relax and release. You may need to adjust your body position and roll slightly to find the right spot. 

Foam rollers come in different sizes, and lengths and with different surfaces to choose from.

3. Yoga straps

This tool is great for static stretches. It's a band filled with looped handles that allow you to stretch deeper with more control. Like the other 2 accessories, this helps you release knots and tension, helps reduce soreness, and aids recovery by allowing you to stretch the muscle fibers more effectively. 

Use a yoga strap the same way you would other tools like resistance bands, the wall, or even a towel to help give you extra reach, more grip, or something to pull against. The handles along the length of the strap help you find the perfect level of resistance for a deeper stretch of your muscles. 

Choose the best yoga strap for your current level of flexibility and range of motion. 

Adding tools that aid recovery and repair makes it easier to include in your daily routine.

To reach a fitness goal like losing weight or gaining muscle, you need to train hard. Pushing your body out of its comfort zone, taxing your muscles, and doing cardio are effective, but leave wear and tear on your muscles, joints, and tendons. With these 3 tools in your arsenal, you can help your muscles, big and small, to recover faster and more effectively.