Gym regulars
A roller and a ball cover most of the body after strength sessions.
Muscle Recovery Tools at Home
A few good recovery tools can help you feel looser between sessions and readier for the next one. Here's what we would keep at home, and how to use each one sensibly.
Which tools are worth having?
The recovery basics we would reach for, in order.
ROLL IT OUT
Foam rollers in different lengths, densities and textures.
What to prioritise
Everyday staple
Foam Rollers & Muscle Rollers
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PERCUSSION
Handheld percussion massagers, from compact to full size.
What to prioritise
Deeper massage
Massage Guns
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SPOT WORK
Massage balls for feet, glutes and hard-to-reach spots.
What to prioritise
Small but useful
Massage Balls & Hand Massagers
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AFTER THE SESSION
Compression socks and sleeves many people wear after training.
What to prioritise
Easy to wear
Compression Socks & Sleeves
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HANDS ON
Handheld tools and electric massagers for neck and back.
What to prioritise
Self massage
Portable Massagers
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COOL DOWN
Ice bags and gel packs to cool tired spots.
What to prioritise
Cold on hand
Hot and Cold Packs
Shop the RangeWhat to look for
Firmness
Softer rollers and balls feel gentler, while firmer or textured ones press deeper. If you haven't rolled before, start soft and work up.
Size for the job
A long roller covers the back and legs in one go, a short one packs away easily, and a small ball reaches feet and glutes. Pick the shape that matches where you feel tight.
Firm, not painful
Recovery tools should feel like firm pressure, not pain. Avoid rolling over joints, bones or injured areas, and see a GP or physio if pain lingers.
Easy to store and carry
The tools you can reach are the ones you'll use. A short roller, a ball and a compact massage gun fit in a drawer or a gym bag.
Who these tools suit
Runners and riders
Many people like a foam roller and compression socks for their legs after longer efforts.
Weekend sport players
Simple tools at home help you feel ready for the week after a big game.
Your recovery kit at a glance
| Item | Why it helps | Tip |
|---|---|---|
| Foam roller | Covers big areas like legs and back | Roll slowly and keep breathing |
| Massage gun | Quick, targeted massage | Keep it moving and skip bony areas |
| Massage ball | Reaches feet, glutes and shoulders | Lean against a wall for upper-back spots |
| Compression socks | Easy to wear after training | Check the size guide for a snug fit |
| Handheld massager | Self massage for neck and back | Start on a gentle setting |
| Cold pack | Cools a small, tired area | Wrap it in a cloth first |
Make your tools last
- Wipe rollers and balls with a damp cloth and let them dry before storing.
- Charge your massage gun as the maker recommends and keep it away from water.
- Wash compression socks inside out and let them air dry.
- Store foam rollers out of direct sun so they keep their shape.
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Frequently asked questions
What's the best recovery tool to start with?
For most people, a foam roller. It covers large muscle groups, needs no charging and suits beginners. Add a massage ball for smaller spots, then consider a massage gun if you want something quicker or more targeted.
How long should I foam roll for?
A few minutes is plenty for most people. Roll slowly over each area, pause on spots that feel tight and keep breathing steadily. Rolling should feel like firm pressure, not pain, so ease off if it hurts.
Is a massage gun better than a foam roller?
They do different jobs. A foam roller suits big areas and is simple to use, while a massage gun makes it easier to work on specific spots with less effort. Many people use both, and if you have an injury or a medical condition, check with a GP or physio before using a massage gun.
Do compression socks help with recovery?
Many people find compression socks make their legs feel fresher after long runs, walks or flights, and they're easy to wear. Results vary from person to person, so treat them as a comfort choice rather than a fix. Choose your size with the product's size guide, and take them off if they feel too tight or cause tingling.
When should I see a professional instead?
Recovery tools are for everyday tightness, not injuries. If you have pain that lingers, swelling, numbness or pain that changes how you move, see a GP or physio. They can work out what's going on and suggest what's right for you.
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Recover well, train again
Start with one or two tools you'll use often and build from there. The rest of our health range is here when you need it.
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