Many of us have had post-pandemic health issues or simply enjoyed a return to the sports and fitness regimens we enjoyed before COVID-19 derailed everything. Later, many of us (raises hand) might have tried too hard.
Unfortunately, a few minutes of post-workout stretching isn’t always enough to ease the aches and pains of a Couch-to-5K hike. While several popular massage devices have hit the market in recent years, the pandemic has prompted many to seek recovery methods that don’t require coming face-to-face with a massage therapist. These devices may not be up to par in the hands of a professional, but they can help. We’ve researched and tested all of the following picks, including percussive therapy guns, compression therapy technology, and even some analog attachments that don’t require charging.
About me
I am not an athlete, but I have had several chapters in my fitness journey over the years. I have a black belt in judo and am currently trying to perfect a backflip. I sweat my way through HIIT and weight training classes five times a week. And because of all of these things, I have my own particular aches and pains, especially in my knee, neck, and shoulders.
Testing some of these devices, I used them daily for over a week. Depending on what type of recovery device it was, I spent at least 15 minutes on the stiff areas, along with stretching. I have been using some of these accessories on and off, like a foam roamer, for years.
The basics
foam roller
Breaking point
There’s no rumble feature here, just a cylinder-shaped piece of foam (sometimes plastic or rubber) so you can roll cautiously. I personally enjoyed some relief from knee problems (combined with recovery exercises and guidance from my physical therapist) and found that it helped loosen up tight quads.
The great thing about a foam roller is its versatility. There are exercises for the shoulders, back muscles, IT band, and all other parts of the leg. Many trainers come with basic diagrams to try, but you can also follow along with many youtube videos; just look for a specific narrow area.
If you’re new to foam roll, I’d suggest this one from Breaking pointthat’s gentler on sensitive muscles than some of the plastic-molded options.
Buy foam roller on Amazon – $35
trigger point massage balls
These rigid massage ballsUsually about the size of a tennis ball, it offers a trigger point massage that helps fight knots in your shoulder blade or that tight corner of your butt. Lay the ball on a yoga mat (or rug) and place your problem area on top of the ball, using your body weight to apply force. The relief is not limited to the ground either. Try to place the ball between your back, or shoulder, and a wall. There are several guides online, but this set of balls, with different levels of stiffness, should make sure you feel the pressure at the right level.
Buy massage ball on Amazon – $17
Beef up
This recommendation comes from my colleague Valentina Palladino, who loves this reinforcement for improving your yoga habit. Bolsters are firm pillows that come in various shapes and sizes that help many yoga practitioners maintain proper posture for certain movements due to lack of flexibility or minor injuries.
According to Valentina: “Although I definitely don’t stretch as much as I should, this brace that I originally bought just for yoga has been helpful when I sit on the mat to stretch after a 10-minute run. I use it primarily for back extensions, placing the brace under my lower back so I can get gentle spinal decompression.
He adds: “There dedicated rear stretchers you can buy one that does something similar, but I’ve come to prefer the bolster for its supportive comfort and versatility. I still use it during yoga sessions as a tool to deepen certain movements, and it provides additional support in seated poses.”
Percussion therapy and massage guns.
Matt Smith/Engadget
However, should you splurge on something a little more powerful and expensive? There is established evidence that manual hand massage helps reduce pain, but there is less data to support many of the claimed benefits of percussive therapy devices.
Depending on the carrier and the device, some claims (such as improved performance either range of motion) are supported by small studies, but others (including cellulite reduction and accelerated muscle recovery) are not.
Dr. Kelly Starrett, Hyperice Athlete Performance Advisor (and founding mobility expert of CrossFit) told Engadget, “When we try to change the way the brain interprets information from the body’s tissue systems as threatening or unsafe ; vibration, percussion and even heat can help us feel better.”
My own experience follows this: Using one with a specific focus for tight areas feels good and can help you prep your body before a workout without overexerting yourself.
If you’ve seen the ads on Instagram, you already know there are plenty of massage guns to choose from, but our picks come from two of the biggest players in the field, Therabody’s Theragun series and Hyperice’s HyperVolt.
theragun first
Matt Smith/Engadget
We have mentioned the benefits of theragun prime before, but it’s the company’s unique triangular design that helps its devices stand out. It offers multiple ways to grip the Theragun and help target the most difficult parts of the body. As one of the more premium massage devices, you get an amplitude of 16mm (usually second only to devices several hundred dollars more) and speeds of up to 2,400 percussions per minute.
The Prime comes with three additional attachments in addition to the standard ball: a cone, a shock absorber with a flattened head, and a thumb attachment, which can help dig deeper.
Therabody’s latest family of percussive therapy devices is also quieter than older Theraguns, and most of the competition, but it’s certainly not quiet.
Buy Theragun Prime on Amazon – $289
HyperVolt 2 Pro
the HyperVolt 2 Pro it has a more conventional design, but I prefer its dial to switch between different speeds. It also comes with additional headgear, including a hairpin attachment, flat wedge, and padded headgear.
This is the premium flagship Hypervolt, so it offers the fastest speeds (faster even than the Theragun Prime). However, while it’s also quieter than the Prime, it’s a bit trickier to maneuver in tricky tight spaces without the help of another person.
These devices are generally safe in most use cases, but check each company’s safety guidelines pages. It is wise to talk to your doctor before use if you are pregnant, have had recent surgery, or have any skin or nervous system conditions.
Buy HyperVolt 2 Pro on Amazon – $399
hyperice hypersphere
Matt Smith/Engadget
Hyperice has also combined its vibration technology with the specific relief of a massage ball. the hypersphere (Y mini hypersphere) include three vibration levels and an easy-to-understand LED readout to gauge battery life and intensity levels. Plus, the shape adds a different degree of versatility, as you don’t need to reach with your arm where you might need relief.
It also has a rubber coating that helps it stay in place if you’re not stretching or massaging on a yoga mat. Notably, the smaller Mini has a more powerful engine and is more comparable in size to a lacrosse ball. Despite having a more powerful motor and roughly identical battery life, it’s more affordable than the larger model. Most will find the Mini to be the best option, but the larger Hypersphere, I found, worked well on my lower back and chest as it lifted my body higher off the ground, increasing targeted pressure.
Buy Hypersphere on Amazon – $99
Buy Mini at Hyperice – $74
Therabody RecoveryAir
Therabody, the company behind Theragun, has branched out into several additional recovery products. The company also offers a vibrating foam roller and ball, but its RecoveryAir Series is completely different, using controlled compression to gently massage your legs or arms.
The RecoveryAir system is divided into a lower body system (for the legs from foot to hip) and an upper body system, but “pants” seem to be the best device for most as they massage some of the largest muscle groups in the body. They feel especially good after an intense squat session or a long run.
While Therabody may be new to compression therapy, the science and research have continued for decades, with medical compression garments dating back to the 1950s being used to treat conditions after the end of World War II.
The AirRecover squeezes your legs, stimulating your body’s circulation like, and this is a quote from a Therabody spokesperson, “squeezing a tube of toothpaste.” It’s a soothing feeling: the AirRecover alternates between tightening your feet, calves, knees, hamstrings, and thighs. You can adjust both the strength of the compression and the duration of the massage up to one hour. Compared to massage guns and static tissue massage, you can be a bit lazier and let AirRecover do the work.
You can just relax on your favorite sofa or chair, watching Netflix, while it slips away. However, that ease of use comes at a hefty price: $1,299. It’s quite expensive compared to the other devices we’ve included here, but it’s also a very different and self-driving experience.
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