The Recovery Toolkit:
Massage Guns, Cold/Heat, and the One Supplement Worth Adding
Recovery isn’t the reward you earn after a “good enough” workout. It’s part of the workout. I say this to clients constantly, and I still have to remind myself — because it’s tempting to treat rest days and recovery tools as optional when the actual muscle-building and fitness gains happen during recovery, not during the workout itself.
This post is a practical rundown of the recovery tools I’d actually put in a client’s routine — no gadget-of-the-month hype, just what does what.
As a NASM-certified trainer and Certified Nutrition Coach, I think about recovery from both angles: what your muscles need mechanically, and what your body needs nutritionally. Here’s the toolkit.
Massage Guns — For Targeted Muscle Soreness
My favorite brand is definitely Bob & Brad. They have some great options for both on-the-go and while you’re at home. But some of these other brands are worth a mention.
BOB AND BRAD C2 Pro Massage Gun (Heat & Cold) — combines percussion with temperature therapy, which is genuinely useful for both workout soreness and general aches.
BOB AND BRAD Q2 Pro Massage Gun (Heat & Cold, On-the-Go) — the travel-sized version, good for a gym bag or carry-on.
RENPHO Massage Gun — reliable, straightforward percussion therapy at a fair price point if this is your first one.
Opove Aepx Deep Tissue Massage Gun — more power for bigger muscle groups (glutes, quads) after heavier leg days.
Cold & Heat Therapy — For Everyday Aches, Not Just Workout Days
You don’t need a workout to justify these. They’re just as useful for a stiff neck after a long day at a desk as they are post-training. I keep one in my desk drawer.
Everjoys Massage Ice Roller Ball — small enough to keep in the freezer and grab for quick spot relief.
The One Supplement Worth Adding
Frishantic Magnesium Glycinate — magnesium supports muscle function and restful sleep, which is arguably the most underrated recovery tool there is. If you’re using a massage gun after workouts but sleeping five hours a night, the massage gun is doing more work than it should have to. Hope you get a better night’s sleep.
What Actually Matters Here
A massage gun doesn’t replace sleep, hydration, or a rest day. It’s a tool for the sore spots in between — not a substitute for the boring recovery basics that do most of the heavy lifting. If you’re only going to invest in one thing from this list, make it the sleep-and-magnesium piece, not the fanciest gun.
Your Next Step
This week: if you already own a recovery tool and it’s sitting in a drawer, use it for 2 minutes after your next workout — just the muscle group that’s actually sore, not a full-body routine. That’s the whole habit to build before adding anything new.
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More recovery tips (and the occasional rant about sleep) on Instagram and TikTok @kinetic_katherine.
As an Amazon Associate, I earn from qualifying purchases. This post contains affiliate links, which means I may earn a small commission at no extra cost to you if you choose to buy through them. I only recommend tools I’d actually use myself or with clients. This post is not medical advice — talk to your doctor before starting any new supplement.