9 tools to help you recover after a big race

Marathon planning should include your training schedule and finding the right products to keep you comfortable throughout the race. Shoes, technology equipment and smartwatches are just some of the equipment you need to beat your personal best. In addition to your training plan, you should also consider your recovery strategy.

Reaching a milestone like training for and running a marathon is extremely difficult and can be taxing on the body. Lack of a recovery plan may put you at risk of injury.

You can do a variety of activities at home to support your training and recovery, for example using a massage aid or equipment such as a foam roller or massage gun. There are several ways to recover after long runs. Here are 9 tools to help ease your post-race pain at home and speed up your recovery so you can get back to training for your next race:

TENS machines use electrical current to relieve pain. Attach the device’s electrodes to the skin to deliver electrical pulses to the affected area. Try the TENS Unit and EMS Muscle Stimulator for Pain Relief Therapy on Amazon for back or leg discomfort after training.

Original price: $32.99

Use these Amazon resistance bands for regeneration after injuries and muscle pain. They are often used by physiotherapists and are a key element of rehabilitation programs. Additionally, they are portable and relatively inexpensive. AND yoga strap, $9.78 at Walmart is a great alternative. Use it to improve flexibility, mobility and range of motion.

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Foam rollers are a popular tool to help athletes loosen muscle knots or trigger points. The Amazon Basics Foam Roller is lightweight and easy to carry around for wrapping knots immediately after a race. This $199 vibrating foam roller from Hyperice uses vibration therapy to help with muscle recovery.

Use the hip hook to release tension in the psoas and psoas muscles at the hips. This hip hook from Amazon can be used on the floor or against a wall, working with your body weight to apply targeted pressure to the iliopsoas muscle to release tension, reduce pain and realign the pelvis. Mark by Aletha Health, available at FSA for $239, is designed to release muscle tension and relieve pain in the psoas and hip muscles.

Use a massage gun to massage muscles and soft tissues. The BOB AND BRAD D6 Pro is a powerful percussion massage gun that hits harder and can be pressed against the skin, quickly reaching 80% of the body. The Theragun Professional Gun, available from Therabody for $499, is another highly rated massage gun that helps with muscle recovery, stress relief, and discomfort relief.

Use cupping at home like an elite athlete. Cupping is a traditional healing technique that involves suctioning the skin with cups to treat pain and other conditions. The REVO Four-in-One Smart Cupping Therapy Massager on Amazon uses dynamic suction, red light therapy, infrared heat, and vibration massage to reduce muscle tension, knots, pain, and the appearance of cellulite and scars in targeted areas. TheraCup, available for $149 from Therabody, combines suction, heating and vibration to create easy-to-use digital cupping.

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These Hyperice NormaTec shoes will significantly reduce muscle soreness and stiffness by improving circulation and facilitating the removal of lactic acid and other toxins from the muscles. This means faster recovery. You can also try the QUINEAR Air Compression shoes, on sale for $359.99 on Amazon, which work like the NormaTec shoes.

A massage stick is an easy and cheap way to relieve pain. Use this Walmart massage stick on your neck, arms, back, legs, feet, hips and buttocks. Available on Amazon for $19.95, this best-selling massage hook allows you to reach all muscle groups in your body, from your neck to your feet.

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It won’t make your body feel better, but framing a medal and reminding yourself how strong you can be is an effective tool for breaking mind over matter. Protect your hard-earned achievements in a marathon medal frame that features high-quality acrylic glazing to prevent fading, yellowing and damage. This shadow box, worth $50.39 at Walmart, can hold up to seven medals, bib numbers, photos and small items.