Holiday Gift Guide Part 1: Rehab Tools
Never wait until you’re injured to start collecting all the rehab tools and gadgets! It is always a good idea to have these tools in the toolbox to optimize your recovery from training and reduce risk of injury. There are SO many different tools and options on the market that it is often overwhelming to decide which one is worth investing in. I’ve made this process easy for you by creating a list of my top recommended items. Keep an eye out for these items on Black Friday and send it out as your holiday wishlist. Hint: the rolling stick is not on my list (inside joke between me and my patients…)
Mobo Board : A balance board made specifically for runners to improve foot and ankle stability by learning how to stabilize through the big toe! If you are a road runner who tends to get lower extremity or foot injuries, I highly recommend this. If you are a trail runner, this is a must. Mobo Board website also has a library of exercises you can do on this device so it’s more than just standing on a wobble board!
Roll Recovery R8: This is favorite deep tissue massager for many reasons. One, it is the only tool that gets into deep lower leg muscles that are otherwise challenging to roll out (i.e. peroneals and tibialis posterior). Two, it’s perfect for on the go travel when you just can’t get down on the floor to roll out. I frequently use mine in long car rides, flights, or when I drive to a trailhead.
Roll Recovery R4 Foam Roller : Every birthday and holiday, I seem to get a new foam roller. I’ve tested them all. I’ve had vibrating ones, heated ones, foam, etc. This is one of my favorites because of the design of the ridges to provide pressure points. I love using this for my back, around my SI joint, hamstrings, and quads.
Perform Better Mini Bands 9 x 2” : I’ve used so many resistance bands and these are hands down the most durable. I love these for hip and shoulder activation exercises! Very high quality.
Theragun : I’ve tested many different massage guns and the TheraBody Mini is my favorite. I like the size and simplicity of this device. I find it to be just as powerful and much easier to travel with than the normal size. Plus it’s cheaper.
Fasciitis Fighter : Because I treat plantar fasciitis so much, this is making it on the list. Also, you don’t need to have plantar fasciitis to get this tool. While the fasciitis fighter seems all too simple, it is worth the investment to not have to use a rolled up towel for your calf raises with toe extension. Let’s be honest, the towel roll gets unraveled and your toes slide off of it. This tool has helped keep my plantar fasciitis away by improving load tolerance of the plantar.
Toe Spacers : Be kind to your feet! I love throwing on my toe spacers at the end of the day to stretch out the tiny interossei muscles between my metatarsals and help my feet relax. Can also be great for bunion management.
Orb Ball : If you see me for PT, you know this is one of my top recommended items! This ball is very dense, light, and easy to travel with. I also find that it gets in between the muscles better than a foam roller. I prefer the orb over a foam roller for my glutes, adductors, quads, and hamstrings.
Lacrosse Ball : This is an essential item for every runner (and makes a great stocking stuff for christmas). The lacrosse ball is great for rolling out your calves and feet! Smaller muscles require a smaller tool to get in there.
Pso-Rite : A great tool to release your hip flexors, which is a really tough muscle to get into because it is so deep.
Double Ball: A must have tool to mobilize your spine!
The Sidekick Muscle Scraper: A great instrument to have in your tool box to increase blood flow to soft tissues, improve soft tissue mobility, and pain relief. I love using this on the achilles, calf, and around the knee joint.
Shiatsu Pillow: … for when I’m feeling lazy about rolling (yes, I get lazy too sometimes), but also want to feel productive. This thing is amazing, plus it’s heated! I use it on my calf, hamstrings, and low back.