When you don’t take the time for recovery, you’re just setting yourself up for failure, too. “The result is often delayed onset muscle soreness,” says physical therapist Nancy R. Kirsch, PT, DPT, “Ignoring recovery can [also] result in muscle imbalance, which increases the chance of sprains, strains, or other injuries.”
Muscle recovery tools are a broad category that includes everything from percussive massage devices to red light therapy. And, the benefits are way more than relieving pain. “The tools can increase the recovery of muscles by helping to both recondition fatigued muscles, increase blood flow to fatigued muscles, and help to remove toxic buildups of muscle damage after workouts,” says Dr. Rahul Shah, MD, an orthopedic surgeon.
Whether you’re focused on a specific area of recovery or want to build a stellar lineup of post-workout gear, the right tools will help your muscles recover properly. But, first, it’s important to consider size, features, and price before taking the plunge on a purchase.
What To Consider
Size
Most muscle recovery tools can be stored in a drawer or closet, while some are tiny enough to toss in your gym bag. For example, percussion massagers, such as the Hyperice Hypervolt 2 (our best overall), are the perfect compact gadgets to alleviate aches and pains.
Features
Kirsch says the right features in a muscle recovery tool ultimately depend on what you’re trying to achieve. A foam roller is a good investment if you’re plagued with tight IT bands or quads, while a percussion massager is great if you regularly struggle with sore shoulders or a tense lower back. Portability and adjustability also matter, Kirsch says, and your muscle recovery tools should be durable enough to stand up to regular use. jf
Price
While some muscle recovery tools are more expensive than others, you can still get a quality tool at nearly any price point. Also, paying more for a tool doesn’t necessarily mean it’s better—the important thing is finding gear that fits your needs. “It’s not worth beating yourself up over the fact you don’t have red light therapy in your house or that you can’t afford cryotherapy,” Beebe says. “Just like with your workouts, you want to find things that you enjoy doing and that you can comfortably afford and have regular access to.”
How We Chose
I tested some of the most popular muscle recovery tools on the market, putting each through at least five post-workout routines to see how they held up to everyday use. Additionally, I consulted with a personal trainer, a physical therapist, and an orthopedic surgeon who treats muscle injuries. Using their advice, I narrowed down the list of important features to look for. Each product was ranked based on size, features, and technology, and I made sure to keep a wide variety of price points in mind to suit different budgets.
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Over multiple rounds of testing, the Hyperice Hypervolt 2 won the top spot as the best muscle recovery tool thanks to its smart features and comfortable design. This percussion massager delivers strong and consistent power across three speeds using a high-torque (quick rotating) 60-watt motor. I love that it’s ready to go straight out of the box with a quick charge. It has a three-hour battery life that lives up to its claims, even when I consistently used it at the highest level.
The five head attachments—fork, ball, cushion, flat, and bullet—cover all major muscle groups and go on and off with no problem. There’s an included bag to hold the attachments, too, so I don’t need to stress about losing one under my couch.
At 1.8 pounds, the Hyperice Hypervolt 2.0 is slightly more than half a pound lighter than the previous version and less top-heavy, which creates a more agile feel during massages. While that doesn’t sound like a lot, I appreciate the difference when holding the massager for long periods. International travelers will also approve of the four different included outlet converters and that this lightweight gadget can go in your carry-on when you fly (it’s TSA-approved!)
The handle is also an extended oval shape for a more natural feel in my hand, while the subtle grooves on the grip make it easier to hold. I like the Hyperice app, too, which connects to the massager via Bluetooth and provides helpful routines on how to use it on different parts of your body to get the most out of the device.
There are a few potential drawbacks to consider, though. The power button isn’t intuitive— I have to hold it down to turn the device on and off, and it’s also used to dial up the percussion levels. And, despite claims it’s “whisper quiet,” the sound is more on the level of someone who’s trying to speak softly and does the exact opposite. Like all massagers, there’s no hiding the noise at higher levels.
Read more: Best Massage Guns
| Size | 7.5 x 2.5 x 9.5 in. |
| Features | Brushless motor, five head attachments, attachment bag |
A foam roller can help work out muscle kinks all over your body, but these tools aren’t created equal. The 321 Strong Foam Roller has special 3D massage zones (a fancy word for different grooves) carved out throughout to really dig into my muscles. I appreciate the ability to use this as a myofascial trigger point release (painful tender spots that twitch when massaged) to target particularly stubborn areas, like my hamstrings. I’ve also struggled with muscle tension flares in my back for years, and I’m amazed at how quickly doing regular sessions can help shut down potential muscular problems before they become a major issue.
The grooves allow me to get hyper-specific with foam rolling compared to smooth rollers. I can focus on going back and forth across a particular section, or just work my way across the entire surface for a range of massages.
While the construction is firm and sturdy, it’s surprisingly lightweight. It’s also petite enough to toss in my car or gym bag. But, I found its small size makes it tricky to massage all my glutes at once. The grooves can also feel intense on overly sensitive areas, but I found adjusting my own pressure on the roller quickly fixed the issue.
| Size | 5.4 x 5.3 x 12.7 in. |
| Features | Multiple groove patterns |
The Fit Simplify exercise bands offer a lot of bang for your buck, delivering five latex exercise loops of varying strengths for under $10. The bands, which range from extra-light to extra-heavy, are useful for everything from stretching your quads to banded glute bridges. I even incorporate the bands into workouts—specifically using the extra-heavy loop to add resistance during bicycle crunches and squats.
A rubber smell tends to be an issue with resistance bands, but these are odorless (they even stay that way after being repeatedly drenched in sweat!). The bands are wide, feel weightless, soft, and stretchy l, and don’t dig into my skin. The resistance level is clearly marked on each band, too, while there’s an included carrying bag.
My only gripe with the bands is that they tend to stick to themselves with time if I don’t use them. However, this doesn’t seem to be an issue with the loops that are used regularly. As a whole, though, the bands are sturdy and durable, no matter what I use them for.
Read more: Best Resistance Bands
| Size | 12 x 3 in. |
| Features | Latex material, soft feel, clearly-marked resistance levels |
The Therabody Wave Duo bridges the gap between a foam roller and percussion massager and delivers targeted consistent muscle relief. It’s tiny, but don’t confuse its small size with a lack of power. It has five vibration levels to help hit different curves and grooves in my lower back, hamstrings, calves, and neck. The wavy silicone exterior is key and helps me get a solid grip while rolling out muscle kinks.
Accardi specifically likes using it for foot pain post-run. “This gadget feels so god-tier on my tired feet after logging tons of mileage,” she says. “The contoured shape hugs my arches perfectly and alleviates any tension I’m feeling, which sets me up for good future runs.”
I like its smart connectivity that syncs to the Therabody app. Speaking of the app, It walks me through customized routines and tells me when it’s time to switch positions, which allows me to zone out while I recover. It’s rechargeable with a 200-minute battery life and is under three pounds for easy travel.
The superior grip can be problematic on carpets, though, making it tough to roll around as needed. But, I found using it on a yoga mat cleared up the issue. While the Therabody Wave Duo is unlikely to replace your standard foam roller or massage gun, it’s a great tool for targeted muscle work.
Red light therapy can help tame inflammation and boost blood circulation, which can help muscles bounce back quickly. While you can visit a physical therapist to get red light therapy, that can get costly over time. However, the LifePro Red Light Belt allows me to do at-home treatments and costs a fraction of what I’d pay for during PT sessions. It’s a convenient size and shape I can wrap around different body parts, like my legs, arms, and lower back.
WH fitness commerce editor Nicolette Accardi also loves wrapping her hamstrings with it after long squat sessions to help reduce inflammation. “Squatting makes my thighs burn for days after, but I’ve noticed a massive decrease in pain when I consistently use it for 20 minutes after each leg day session,” she says.
I like that it’s rechargeable and that the controls are easy to figure out. The power is clearly labeled, along with a separate mode button that flips between four levels of intensity and multiple vibration settings.
There are a few drawbacks to keep in mind, though. Sessions top out at 10 minutes, and the belt needs a few minutes before it’s ready to go again between sessions. The battery pack can also get hot during sessions(not burning hot, but warm enough that I need to be aware before handling it).
Read more: Best Red Light Therapy Tools
| Size | 11.8 x 5.9 in. |
| Features | Wireless, lifetime warranty, two vibration settings |
Meet The Experts
- Korin Miller is a former competitive runner who has relied on a range of muscle recovery tools to lower the risk of injury over the past decade. The health writer constantly tests new fitness gear, whether it’s the latest massage gun or new workout equipment. Korin’s work also appears in Men’s Health, Prevention, Yahoo News, Forbes, Food & Wine, and more. She has a master’s degree from American University.
- Taylor Beebe, CPT, is a personal trainer in California. She’s also a national qualifier for USA Powerlifting.
- Nancy R Kirsch, DPT, is a physical therapist, professor, and chair of Rutger University’s School of Health Professions.
- Dr. Rahul Shah, MD, is a board-certified orthopedic spine and neck surgeon in Philadelphia, PA.
Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.
Dr. Rahul Shah, MD, is a board-certified orthopedic spine and neck surgeon in Philadelphia, PA.
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