Recovery is often forgotten about or ignored as we get busy. And the busiest time tends to be when we’re on the road for work, racing, or even family vacations. (How often do you foam roll at the beach house?) But recovery shouldn’t be ignored, especially after long travel days and hard races.
Without overstuffing your carry-on, surprising TSA, there are a few key recovery products you can sneak into your travel plans for happier quads, hips, glutes Running Shoes & Gear.
Related video: Six postrace recovery moves that can be done in tight quarters, like an airplane or car.
Hydro Foam Roller
Combine your foam roller with your hydration for the ultimate space-saving tool (and a reminder to both roll your hammies and say hydrated). This 24-ounce stainless steel water bottle doubles as a High Density EVA Foam Roller. You can fill it up after security, carry it on the plane, and recover at the hotel without sacrificing half your bag to a bigger roller.
Buy Now: $27, Amazon.com
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Sisyama Folding Travel Yoga Mat
Foam Roller Exercises You Havent Tried Yet yoga stretches always makes your body feel like a million bucks, but unless you’re a full-on yogi, you probably aren’t willing to sacrifice the space to bring a mat with you on vacation. Eliminate your excuses with this yoga mat, which folds like a blanket to tuck neatly into your suitcase.
Buy Now: $25, Amazon.com
Magnesium Supplements
Supplementing with magnesium, especially as an athlete who’s sweating a lot, can help decrease muscle cramping issues. And when you’re on the road, it can help calm you down when taken at night and serve as a mild sleep aid that isn’t as strong as melatonin.
Buy Now: $10.25, Amazon.com
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Lacrosse Balls for Myofascial Release
Perhaps the most portable of all the self-massage products, the simple lacrosse ball is perfect for getting deep into muscles (think glutes and back after long flights or hard rides) and offering a great release. If you’re flying or going to be seated for a while, having one in your purse or backpack for easy access is a great way to feel better post-travel, as long as you’re okay with looking a little goofy to your seatmate.
Buy Now: $15, Amazon.com
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Garden of Life Greens and Protein Powder
Nutrition often goes out the window on business trips and vacations, if we’re being honest. So any protein powder is great to keep on hand as a postrun quick-fix for nutrition, but when you’re on the road, adding a greens powder as well is a great way to make sure you’re getting all the vitamins and minerals that your tired body needs. This organic raw protein and greens also has probiotics and digestive enzymes, which can help your travel-weary gut calm down.
Buy Now: $33, Amazon.com
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"Hit Reset: Revolutionary Yoga for Athletes" Kindle Edition
You probably don’t want to fill your carry-on with actual books, but a quick download of Erin Taylor’s fantastic yoga guide for athletes, Hit Reset, will provide you with the motivation and the methods to keep a yoga practice going wherever you are. For a yoga newbie or for a serious athlete looking to maximize his or her stretching, Taylor has moves and advice for every level.
Buy Now: $13, Amazon.com
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Compex Edge Muscle Stimulator Kit
Pros have been using muscle stimulators for years, and if you’re seriously looking to improve recovery after long days in the car or on a plane and you know you’re less inclined to spend time on the floor foam rolling when you could be sitting on the couch, this might be a worthwhile investment. This muscle stimulator does the work for you: simply slap the patches onto your legs, press Go, and watch your muscles contract as you chill out to Netflix. It helps pump blood, get rid of waste, and leaves your legs feeling a whole lot better.
Buy Now: $225, Amazon.com
Trigger Point Grid Mini Foam Roller
Don’t need a water bottle with a foam roller attached? This mini foam roller is almost as effective as the full size version, but takes up a fraction of the space. Plus, it’s easier to roll one leg at a time and get really specific about the spots you’re targeting.
Buy Now: $25, Amazon.com
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2XU Recovery Compression G2 Sock
Foam Roller Exercises You Havent Tried Yet Got a trip coming up? Recover right... without overstuffing your carry-on with gear, one thing is undeniable: wearing compression socks on long drives or on flights can seriously help when it comes to swollen feet after a race.
Buy Now: $45, CompetitiveCyclist.com
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Molly writes about cycling, nutrition and training with an emphasis on bringing more women into sport. She's the author of nine books including the Shred Girls Running Shoes & Gear Health - Injuries. She co-hosts Give A Gift and spends most of her free time biking and running on trails, occasionally joined by her mini-dachshund.
