Reddit mentions of Original Tiger Tail Massage Stick - Classic 18"- Massage Therapy on The Go - Relieve Sore Muscles - Foam Roller Prevent Injury, Speed Recovery, Improve Mobility - Made in The USA

Snacks and my Tiger Tail. 🤣 I keep my shoes, belt, knee sleeves, etc at my gym. Oh, and headphones.

Recovery from a 12 mile ruck march can (technically) take an entire month. BUT you can easily do a 12 mile ruck every week for a month+ straight if you are smart about it. Now, I AM NOT A DIETICIAN OR NUTRITIONIST, so don't think this shit is the best science of recovery.

Before you do any long movements or rucks, make sure to stay well hydrated. This includes a mixture of water and an electrolyte source (i.e. Gatorade, Powerade, Pedialyte). Also eat plenty of food, including plenty of carbs.

BEFORE and DURING rucks (or any long movements), I would always have a 100 oz camelback full of half-water and half-gatorade (and/or pedialyte or something of the same likeness). The sodium and electrolytes always kept me well hydrated and I wouldn't have to deal with any cramping as a result of this. I would also have small snacks or gels that I would take every 45 minutes to an hour during rucks or long movements.

Once you are finished, KEEP HYDRATING with water and electrolyte sources. Also start chowing down on plenty of food as soon as possible. You're body just burned THOUSANDS of calories, so you NEED to replace those calories, plus some, as soon as possible. I would always have a regular stretch routine after rucks, stretching out my entire body from arms to legs. Investing in a Tiger Tail or muscle roller is a good idea as well. I would always roll out my muscles after my stretch routine.

Doing all of that, I NEVER had a single leg cramp during my 3.5 year stint as an Army Ranger. One time we did a 40km movement for a training mission, and the next day I ran 5 miles for the fun of it. I wasn't sore at all and was perfectly fine.

Don't be the idiot who doesn't eat or hydrate enough before a movement and ends up collapsing like a dead deer, then all your buddies will have to carry you and your shit to get evac-ed outta there.


EDIT: mispellings

Nah just a massage device (not a euphemism), kind of like a foam roller but you use your hands for it, not body weight. Good for quads/hammys/calves.
http://www.amazon.com/Original-Tiger-Tail-Muscle-Massage/dp/B00ZPMAIO6

Yes. Make sure you're working on your calf muscles and the sides of your lower legs as well as your feet. I know I sound like a broken record, but it wasn't until I really really stretched (geisha girl poses on and off the toes, and '3rd world squat' (horrible name)) and beat the living hell out of my calf muscles that my two year PF nightmare ended. I realized after doing these that I had a hard knot on the upper side of my calf and when I finally got rid of that, my PF went away. Still occasionally do the stretches and massage. I actually got a tiger tail massager and used that as hard as I could on my entire legs. https://www.amazon.com/Original-Tiger-Tail-Massage-Stick/dp/B00ZPMAIO6/ref=sr_1_1_sspa?crid=37BJORI7VHDA6&keywords=tiger%2Btail%2Bmuscle%2Broller&qid=1557913908&s=gateway&sprefix=tiger%2Btail%2Caps%2C843&sr=8-1-spons&th=1 but a cheap $10 version from Walmart and used that.

https://www.amazon.com/Original-Tiger-Tail-Massage-Stick/dp/B00ZPMAIO6/ref=sr_1_3_a_it?ie=UTF8&qid=1523948729&sr=8-3&keywords=tiger+tail

This solves shin splints, and can be alittle more 'specific' than a foam roller. Lacrosse balls and tennis balls are fantastic for trigger points and the bottom of the foot.

Also look up something called ROMWOD. Its a yoga source that is made for the CrossFit community, but is amazing for any one that is active. They have new workouts daily, but have an archive of hundreds of videos of various lengths from 10-60 min. Its 8$ a month, which may or may not be worth it for you.

Jeff Nichols has a video full of recovery ideas, check that.

Something that really helps me recover is just getting active with something small while outside. For me, its playing catch with my girlfriend, playing with my dog, or other small things that get you moving and outside. That small activity helps break up the lactic acid that accumulates after a long day.

The biggest and most important thing for me is a 2 in one kind of deal. Ice bath/cold shower/ pool in the morning, then hitting the sauna for 30 minutes everyday. It has been proven that cold water and saunas work wonders behind the scenes for recover, specifically when done consistently.

Hot yoga 4 times a week pretty much accomplishes most of what would be needed. Throw in some cold showers and your body will be feeling good in no time.

There are other resources like David Goggins, Dr. Rhonda Patrick, Wim Hof, Eliot Hulse, Athlean X, SEALFit, Jeff Nichols, and just random youtube videos. Just use common sense: If you got smoked with pushups and running, stretch everything involved with those movements. If something hurts when you wake up, move and get it warmed up so it can get some fresh blood in there. Also, don't just work on what hurts right this instance. Try and get as many muscles involved in whatever recovery method you are using. You don't want imbalances, and its better to hit 2,3,4, etc birds with one stone. There are a million different things you can do for recovery. Pick some things to research, find a few solid things you like and be extremely dedicated and consistent. Hooyah brother.

foam roll or massage stick your calves and get a lacrosse ball for the arches of your feet. you've got to roll and use the ball until it doesn't hurt anymore to use them (it's super uncomfortable at first). for me as I cut weight my PF symptoms started to fade. I once had sharp PF pain a few days a week, now -30 lbs and a lot more flexible, & I feel the PF maybe once or twice a month and it's a lot more dull. Deep tissue work on your calves and tibilias anterior muscles can help a ton too.

check out one of these https://www.amazon.com/Original-Tiger-Tail-Massage-Stick/dp/B00ZPMAIO6/ref=zg_bs_16303071_9?_encoding=UTF8&psc=1&refRID=QR5WK89Q0MTK92QX6G8G they're great for working your lower legs. I'd recommend you get one that is smooth and not the one w/ all the knobs and spikes on it.

Get something like the tiger tail massage stick. It's the best thing for tight calfs. Much better than foam rollers. Do it before the run, after it and generally every evening. I also had tight calfs, now they feel great

https://www.amazon.com/Original-Tiger-Tail-Massage-Stick/dp/B00ZPMAIO6/ref=sr_1_5?keywords=the+stick&qid=1563952989&s=gateway&sr=8-5

I just got over a soleus strain. For the first few weeks I avoided massaging or stretching my calf because I was afraid it would make the strain worse, but I finally started massaging it, and that helped immensely. The trick is to find and focus on trigger points or "knots" in your calf, especially along the length of the soleus - these knots tighten and strain your muscle, so once the knots release, you will feel a lot better. I personally don't like using a foam roller on my calves - I don't feel like I can get enough pressure from it. I use one of these, but a rolling pin would work okay, too. I also like to use a lacrosse ball - I put it on the floor, place my calf on top of it, roll it around until I find a knot in my calf, and then I try to keep the knot directly on top of the ball while I flex my foot up and down. Massage the crap out of that knot for a minute or so, and then move on to the next one.

And I really hope this isn't the case for you, but my soleus strain sidelined me for a good month and a half. It sucked. For the first few days I tried to run through it, that was a bad idea. Then I spent a week completely resting it, followed by a week or two of relative rest (running just 1 mile a few times per week). It still wasn't getting much better, so I went and saw my PT, who had me start massaging and stretching it, and who pointed out my muscle imbalances that led to the strain. He gave me some exercises to correct those imbalances, and after 3 weeks of following the massage and exercise regimen he gave me, I was finally back to running pain free.

Yeah I use a tiger tail knock off on my calves, it's much more effective than the foam roller and you can really apply the pressure with it. Similar idea.

The Tiger Tail foam roller gets that spot really well for me. And everywhere else, actually...including tennis elbow. It's like a magic wand of musclegoodness.

I take it in the truck on long runs so it's waiting for me at the cool-down stretch. Actually considering getting the small one to bring along during my first marathon.

I use a roam roll stick. Just go slow and put a lot of pressure into it.
Stick: https://www.amazon.com/Original-Tiger-Tail-Massage-Stick/dp/B00ZPMAIO6?th=1

I’ve started to use this after every ride to help loosen the tendons in my feet. Seems to help.

Original Tiger Tail Massage Stick

I live by this. I bought a tiger tail so that I wouldn't have to keep stealing the one from the kitchen.

She's pretty awesome, thanks!. :) Reading the other replies made me think about a good foam roller. The big ones are kind of awkward to get on the ground and use, but there is a handheld one I got on Amazon that has been awesome for me. I use it mostly after a workout when I'm super sore, but it feels excellent on a stressed back as well.