Your muscles get stronger while you rest, not while you train. A few simple tools at home can make that rest count, after a workout or just a long day on your feet.
Bath salts: the slow, warm reset
Warm water relaxes tight muscles, boosts circulation and tells your nervous system it’s time to slow down. Most bath salts are based on Epsom salt (magnesium sulfate), which people have used for generations to soothe sore muscles. The science on how much magnesium your skin absorbs is still limited, but the warm soak helps on its own. Add essential oils and you get the benefits of scent too.
How to use them:
- Run a warm, not scalding, bath.
- Dissolve one to two cups of salts under the running tap.
- Soak for 15–20 minutes.
- Drink a glass of water afterwards.
No bathtub? A foot soak in a large bowl works too. For evenings, we like the Relax Lavender & Chamomile Epsom Bath Salts from Spritz Wellness.
Massage balls: small tool, big relief
A massage ball reaches tight spots your hands can’t.
- Firm, smooth balls give deep pressure for glutes, shoulders and feet.
- Spiky balls feel lighter and more stimulating, good for feet and calves.
- Peanut-shaped double balls work either side of the spine without pressing on the bones.
Where to use one:
- Feet: roll one under your foot at your desk, especially after long hours standing.
- Upper back: lean against a wall with the ball between your shoulder blades and move slowly.
- Glutes: sit on it and shift your weight until you find a tender spot.
- Calves: roll slowly from ankle to knee.
On a tight spot, hold gentle pressure for 20–30 seconds and breathe. It should feel like “good pain,” never sharp.
Other tools worth having
Foam rollers for thighs and back, heat packs or wheat bags for a stiff neck, and massage guns if you train often.
A 20-minute recovery evening
Five minutes with a massage ball on your feet, calves and glutes. Fifteen minutes in a warm Epsom bath. A big glass of water. Early night.
A few cautions
Don’t roll over bones, joints or fresh injuries. If you’re pregnant or have a heart condition or low blood pressure, check with your doctor before very hot baths. If pain lasts more than a few days, get it checked.
Shop Sport Recovery tools and the full Restore collection.
