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The Ultimate Recovery Day
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Shani DuFrain, T.C.R.G. profile picture
Shani DuFrain, T.C.R.G.
My absolute favorite items for rest and recovery either after workouts, or on rest days.
Sections
4
 
Muscles and Joints
 
Myofascial Care
 
A little extra
 
PS

Muscles and Joints

My favorite topical applications for sore and tired muscles and joints.

 
Shani DuFrain, T.C.R.G. profile picture
My hands-down favorite magnesium spray. I've tried several brands and this one beats them all! Relieves muscle tightness and soreness and leaves almost no residue.
Magnesium Oil Spray 200ml
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Shani DuFrain, T.C.R.G. profile picture
My go-to for injuries!
Arnicare® Gel for Muscle Pain Relief - Boiron USA
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Shani DuFrain, T.C.R.G. profile picture
My other favorite for injuries, and also for tightness and fatigue.
Biofreeze Pain Relief Roll-On, 2.5 oz | Biofreeze US
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Myofascial Care

Care for fascia and muscles on rest days or after hard workouts.

 
Shani DuFrain, T.C.R.G. profile picture
Budget/beginner option for rolling out feet and muscles.
WILSON Championship Tennis Balls
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Shani DuFrain, T.C.R.G. profile picture
Great for advanced dancers who are too strong for tennis balls and tend to break them. Use these to strengthen and rejuvenate tired feet, legs, hips, and backs after dance days or on rest days.
Acupoint Massage Therapy Ball Set of 2
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Shani DuFrain, T.C.R.G. profile picture
Not just for sore muscles! Also great for rolling out your back and improving posture.
Day 1 Fitness High Density Muscle Foam Roller 12"
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Shani DuFrain, T.C.R.G. profile picture
Great for massaging back and increasing spinal mobility!
Chirp Wheel+ 3-Pack
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Shani DuFrain, T.C.R.G. profile picture
Ergonomic massage tool for small and hard-to-reach points, especially like the feet!
BYYDDIY Gua Sha Trigger Point Massage Tool
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Shani DuFrain, T.C.R.G. profile picture
Easy tool for scraping large areas like IT bands, calves, etc.
BYYDDIY 304 Stainless Steel Gua Sha Scraper
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A little extra

My favorite devices that are a little extra, but beyond worth it, in the long run.

 
Shani DuFrain, T.C.R.G. profile picture
Love this for pain relief for not only acute injuries, but also chronic needs!
Red Light Therapy Pad 660nm 850nm Infrared
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Shani DuFrain, T.C.R.G. profile picture
Love my theragun for muscle relief!
Theragun Relief (Charcoal) | Comfortable Percussion Massage for Aches & Pains
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Shani DuFrain, T.C.R.G. profile picture
Perfect for relieving foot/ankle and calf tension!
WaveSolo | Vibrating Ball Roller for Soreness & Recovery
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Shani DuFrain, T.C.R.G. profile picture
Great paired with biofreeze for deep tissue release! Sometimes, I prefer to use these over gua sha scraping the IT band.
ELERA Silicone Cupping Set 4 Sizes XL-S
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PS

PS: Don't forget hydration and electrolytes!

 
Shani DuFrain, T.C.R.G. profile picture
Amazing all-natural hydration! Tastes best cold but will naturally replenish electrolytes after sweating!
Coconut Water
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Shani DuFrain, T.C.R.G. profile picture
Potassium hack - I put ¼ tsp of this in around 10oz of water to help with potassium levels.
Cream of Tartar - 3.5oz - Good & Gather™
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Shani DuFrain, T.C.R.G. profile picture
A pinch of pink salt in water makes a natural electrolyte drink replacement.
5 LB Himalayan Pink Salt Coarse Jar (2-3mm)
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