Why recovery is as important as training
It is during recovery that the body repairs and strengthens itself. Training without recovery is like building a house without laying the foundations: it holds for a while, then collapses. Injuries, chronic fatigue, loss of motivation... these are all signs that it's time to take recovery seriously.
Tool 1: The massage gun
The percussion massage gun is the secret weapon of elite athletes. In 5 minutes on a muscle group, it delivers what a manual massage would offer in 20 minutes.
How to use it
- Before training: 30 seconds per zone, low speed, to activate muscles
- After training: 1-2 minutes per zone, medium to high speed
- For soreness: 2-3 minutes per zone, medium speed
Our Onamaste Mini Massage Gun offers 32 speeds and 4 heads for all muscle groups.
Tool 2: The foam roller
The foam roller works the fascia, the tissues that surround the muscles. By slowly rolling over an area, deep tensions are released and overall mobility is improved.
Express routine (5 minutes)
- Quadriceps: 30 seconds per leg
- Hamstrings: 30 seconds per leg
- Glutes: 30 seconds per side
- Back (thoracic): 1 minute
- Calves: 30 seconds per leg
Tool 3: The massage ball
Where the foam roller can't reach, the massage ball precisely targets tension points. Perfect for the feet (rolled under the sole of the foot after a long day), the shoulders (wedged between the back and a wall), and the deep glutes.
Tool 4: The heated knee brace
For fragile joints (knee, wrist, ankle), therapeutic heat accelerates recovery by activating local blood circulation. 15 to 20 minutes are enough after an intense session or in case of chronic discomfort.
The ideal recovery plan
- Dynamic stretches: 5 minutes
- Foam roller: 5 minutes
- Massage gun on tight areas: 5 minutes
- Hydration + protein within the hour
- 7-9 hours of sleep the following night
Follow this ritual 3-4 times a week and you will feel the difference in less than 15 days.
Equip yourself at Onamaste
Find our complete recovery selection: massage guns, foam rollers, balls, heated knee braces. Free delivery in France.