Whenever possible, invest in professional massage therapy. A deep-tissue massage can target specific problem areas that need extra attention, while a full-body massage can help alleviate stress and promote overall relaxation. These treatments are invaluable for maintaining muscle health and setting the proper tone for continual progress in the gym.

Self-massage is another effective tool for recovery. One easy-to-use option is The Stick, a rolling-pin-like device that compresses and stretches muscle tissue. Performing 20 moderate-pressure strokes from origin to insertion can accelerate recovery and reduce tension.

Another popular form of self-massage is foam rolling. While foam rolling can be beneficial for restoration, it should be performed away from training—ideally, as a separate session later in the day.

For more advanced self-massage techniques, refer to Fitness and Strength Training for All Sports by Hartmann and Tünnemann.

Tomorrow, we’ll explore how aerobic activity can enhance recovery.