The Best Rehab Tools to Invest In

With a plethora of rehab tool options available for online purchase, it’s difficult to decide on which is worth the investment for injury prevention. As a physical therapist, I have tested almost every rehab tool created. As a marathoner, I am deeply invested in my recovery routine and keeping myself healthy throughout the season so I can continue stacking on running volume and intensity. I’ve organized my favorite go-to tools and reviewed why it’s worth the purchase, and how/when to use it. Just because you go to physical therapy or massage therapy - doesn’t mean you’re cleared from doing self mobility work. To optimize benefits from professional care, follow up on your own self-massage consistently. 

All rehab tools have one goal in mind - maximize your recovery through improving blood flow to muscles and improving flexibility. There are many different ways to accomplish this (as seen below) and I have a preference for tools for different situations.

Staples

1. Foam Roller 36" Black (Amazon)

   • BEST FOR improving spine mobility, improving blood flow to large muscle groups (quads, hamstrings, adductors).

2. Lacrosse Ball

   • BEST FOR areas with small muscle groups, for precise rolling (hip, calves, foot).

3. 5” Orb Ball (Amazon)

   • BEST FOR large muscle groups and precision (i.e. psoas release, proximal groin muscles, hamstrings, quads).

4. Peanut (Amazon)

   • BEST FOR neck and thoracic spine mobilization.

5. Perform Better Mini Bands (Amazon)

   • BEST FOR shoulder and hip activation.

Optional, but GREAT investments (all are a little bulky/ heavy and I probably wouldn’t travel with it)

1. HyperIce Hypervolt Gun

   • BEST FOR improving blood flow to large muscle groups without getting on the floor and rolling around. Great for being productive at the trailhead or sitting on the couch. 

2. Roll Recovery R8

   • BEST FOR rolling out multiple muscle groups simultaneously. Great for when I can’t get on the ground and roll. Instead of spending the time on a foam roller rolling out your quads and hamstrings separately, now you can do them together. I particularly love this tool to manage shin splints because as most people know, the tibialis posterior is deep and hard to get to with a foam roller or ball. 

3. Shiatsu Pillow (Amazon)

   • BEST FOR Hanging out on the couch, but still wanting to be effective with recovery. This tool has so much value for its price. Heated lacrosse balls that roll around to massage muscles?! Sign me up. This is the only tool on my list that uses heat which feels really nice for tight calves in the morning. 

4. Mobo Board (Amazon)

   • BEST FOR improving foot stability from the ground up, retraining your big toe to stabilize during exercises.

5. Hyperice Foam Roller 

   • BEST FOR cutting your foam rolling time down by 50%. I use this before running to help loosen up large muscle groups quickly.