workout essentials: aids to support recovery

5 Essential Sports Recovery Aids

The Best CBD Sports Recovery Balm, Foam Rollers, Compression Sleeves, Ice Packs, and Percussion Massage Guns

When it comes to sports recovery, having the right tools and aids can make a significant difference in your performance and overall well-being. I mean we all want to perform at our best, speed up recovery time, and prevent injury, right?

In this comprehensive review, we will explore five popular sports recovery aids: the best Sports Recovery Balm from Mile High City CBD, foam rollers, compression sleeves, ice packs/gel packs, and percussion massage guns. 

By providing detailed insights, pros and cons, and personal experiences, we aim to help you make informed purchasing decisions for your recovery needs.

1. Sports Recovery Balm from Mile High City CBD

The Sports Recovery Balm from Mile High City CBD is a specially formulated product designed to provide targeted relief and aid in muscle recovery. This balm contains CBD, a non-psychoactive compound derived from hemp plants known for its potential anti-inflammatory and pain-relieving properties. The balm also includes other natural ingredients to enhance its effectiveness and aid in immediate relief and long-term benefits.

Key Features:

CBD Infusion: CBD has been widely studied for its potential benefits in reducing inflammation, alleviating pain, and promoting muscle recovery.This CBD is full spectrum with high bioavailability which is essential to the effectiveness of CBD products. 

Natural Ingredients: The Sports Recovery Balm combines CBD with other natural ingredients, such as essential oils and botanical extracts, to provide a soothing and rejuvenating experience.

Topical Application: The balm is applied directly to the skin, like a lotion or cream, allowing for localized relief and targeting specific areas of discomfort or muscle soreness.


Targeted Relief: The Sports Recovery Balm offers targeted relief, helping to reduce muscle soreness, inflammation, and discomfort in specific areas.

Natural Formula: The use of natural ingredients makes the balm a favorable option for individuals seeking a more organic and holistic approach to recovery.

Easy Application: Applying the balm is simple and convenient, allowing for immediate relief after workouts or physical activities.


Individual Response: The effectiveness of CBD products can vary from person to person, and some individuals may not experience the desired level of relief or recovery.

Personal Experience:

As an active individual who frequently engages in intense workouts and physical activities, I have found the Sports Recovery Balm from Mile High City CBD to be a valuable addition to my recovery routine. Applying the balm directly to the targeted areas after a workout provides a soothing sensation and helps alleviate muscle soreness. The CBD infusion adds an extra level of relief, and I appreciate the natural ingredients used in the balm. While individual results may vary, I have personally experienced positive outcomes and recommend this Sports Recovery Balm for those seeking targeted muscle recovery support.

2. Foam Rollers

Foam rollers have become a staple in the world of sports recovery and self-massage. These cylindrical devices made of foam offer a versatile solution for relaxing tight muscles, improving flexibility, and enhancing recovery after intense workouts.

Key Features:

Versatility: Foam rollers can be used on various muscle groups, allowing for targeted release and recovery throughout the body.

Different Densities: Foam rollers come in different densities, offering options for gentle massages or deeper tissue release.

Portable and Affordable: Foam rollers are lightweight, portable, and cost-effective compared to other recovery tools.

Self-Massage Technique: Rolling back and forth on the foam roller allows for self-administered massage, enabling customization of the recovery routine.


Muscle Recovery: Foam rolling aids in breaking up adhesions and knots in the muscles, promoting blood flow and accelerating the recovery process.

Increased Flexibility: Regular foam rolling can improve flexibility and range of motion, helping prevent injuries and enhance performance

Increased Flexibility: Regular foam rolling can improve flexibility and range of motion, helping prevent injuries and enhance performance in sports and physical activities.

Self-Massage at Home: Foam rollers allow you to perform self-massage at home, saving time and money on professional massages.

Injury Prevention: By targeting muscle tightness and imbalances, foam rolling can help prevent injuries caused by muscle overuse or imbalance.


Discomfort: Foam rolling can be uncomfortable, especially when targeting tight or sensitive areas. It’s important to start slowly and gradually increase pressure and intensity.

Learning Curve: Foam rolling requires proper technique and body positioning to effectively target specific muscles. It may take some time to learn the correct techniques.

Personal Experience:

In my experience, foam rollers have been an integral part of my recovery routine. After intense workouts or long runs, I use a foam roller to release muscle tension and promote recovery. The rolling action helps to alleviate tightness and knots, and I have noticed increased flexibility and improved muscle recovery since incorporating foam rolling into my routine. While it can be uncomfortable at first, the benefits are well worth it, and I highly recommend foam rollers for athletes and fitness enthusiasts looking to enhance their recovery and flexibility.

Here are two types of foam rollers we like and use on a regular basis: 

This foam roller is a soft foam and great for a first-time foam roller user, or for areas of the body that are highly sensitive: 

ProsourceFit High Density Foam Rollers

This foam roller is a little harder and great for experienced roller users and really tough areas of the body like those pesky tight hamstrings: 

TriggerPoint GRID Foam Roller

3. Compression Sleeves

Compression sleeves are garments made of elastic materials that provide graduated compression to specific body parts, such as the arms or legs. They are popular among athletes for their potential to enhance recovery and performance.

Key Features:

Compression Technology: Compression sleeves apply varying levels of pressure to targeted muscles or joints, improving blood circulation, reducing swelling, and enhancing muscle recovery.

Muscle Support: Compression sleeves provide support to the muscles, reducing muscle vibration and minimizing the risk of muscle fatigue, strains, and overuse injuries during physical activities.

Versatile Use: Compression sleeves are available for different body parts, suitable for various sports and activities such as running, cycling, weightlifting, and basketball.

Moisture-Wicking and Breathable: High-quality compression sleeves are often made from moisture-wicking and breathable fabrics, regulating body temperature during workouts.


Enhanced Recovery: Compression sleeves promote faster muscle recovery by improving blood flow and reducing inflammation. They can be worn during and after workouts to aid in recovery.

Injury Prevention: The supportive nature of compression sleeves helps stabilize muscles and joints, reducing the risk of injuries and providing a sense of security during physical activities.

Increased Performance: Compression sleeves have been reported to enhance performance by improving oxygen delivery to the muscles and reducing muscle fatigue, allowing for prolonged and more efficient workouts.

Versatile and Stylish: Compression sleeves come in various colors and designs, allowing for personalization while enjoying the benefits of compression technology.


Sizing: Finding the right size and fit for compression sleeves is crucial to maximize their benefits. Consulting the manufacturer’s sizing chart and considering personal preferences for compression level is important.

Individual Response: While many athletes find compression sleeves effective, the benefits may vary from person to person. Some individuals may not experience significant improvements in recovery or performance with compression sleeves.

Personal Experience:

As a runner, I have found compression sleeves to be incredibly beneficial for my recovery and performance. After intense training sessions or races, I wear calf compression sleeves to support my muscles and aid in recovery. I’ve noticed reduced muscle soreness and faster recovery times when wearing compression sleeves. Especially when combined with the Sports Recovery Balm! 

Additionally, during long runs, the compression provides a comforting sensation and minimizes muscle vibrations, allowing me to maintain better form and endure longer distances. Overall, compression sleeves have become an integral part of my running gear, and I highly recommend them for athletes looking to optimize their recovery and performance.

I use this full leg compression sleeve when running: Full Leg Sleeves Long Compression Leg Sleeve

4. Ice Packs/Gel Packs

Ice packs or gel packs are simple yet effective tools for cold therapy, a popular method used to reduce inflammation, alleviate pain, and promote recovery after intense physical activity.

Key Features:

Cold Therapy: Ice packs and gel packs provide localized cooling, which helps constrict blood vessels, reduce swelling, and numb the area, providing pain relief.

Reusable and Convenient: Many ice packs or gel packs are reusable, allowing for repeated use without the need for constant repurchasing. They are also portable and easy to use, making them convenient for on-the-go recovery.

Versatile Application: Ice packs or gel packs can be used on various body parts, including joints, muscles, and other areas prone to inflammation or injury.

Adjustable Compression: Some ice packs or gel packs come with adjustable compression straps or sleeves, allowing for a secure fit and enhanced compression during cold therapy.


Pain Relief and Inflammation Reduction: Applying cold therapy with ice packs or gel packs can help alleviate pain, reduce swelling, and minimize inflammation in muscles, joints, and other affected areas.

Versatile Use: Ice packs or gel packs are beneficial for various sports-related injuries, including sprains, strains, bruises, and muscle soreness. They can also be used for general recovery and relief from everyday aches and pains.

Cost-Effective: Ice packs or gel packs are affordable and provide a cost-effective solution for cold therapy compared to other specialized devices.

Convenient and Portable: Ice packs or gel packs can be stored in the freezer and are readily available for use whenever needed, making them convenient for immediate post-workout recovery or injury management.


Limited Duration: Ice packs or gel packs have a limited duration of cooling, typically around 15-20 minutes before they need to be re-cooled. This may require multiple applications for extended cold therapy sessions.

Temperature Sensitivity: Some individuals may be more sensitive to cold temperatures, and prolonged use of ice packs or gel packs can cause discomfort or skin irritation. It’s important to monitor the skin and adjust the duration of application accordingly.

Personal Experience:

As an athlete who has experienced occasional injuries and muscle soreness, I have found ice packs or gel packs to be invaluable in my recovery process. Applying a cold pack to the affected area immediately after intense exercise or injury has helped reduce swelling and provide relief from pain. I appreciate the convenience and simplicity of using ice packs or gel packs, as they can be easily stored in the freezer and quickly applied whenever needed. While they provide temporary relief, I find them effective in managing acute injuries and aiding in the overall recovery process.

Because of my slot canyoneering accident and knee surgery, I have quite a few ice packs that still make their rounds into my regular recovery routine. First is a regular ol’ bag of ice or peas – this is best for icing a joint like the knee which has lots of divots and the ice or peas can settle around the knee making contact with the entire area. Not always practical, so I also incorporate these convenient gel products into my routine: 

Reusable Hot and Cold Therapy Gel Wrap (awesome for arms, calves, hamstrings, shoulders, and necks…also ankles although I prefer a bag of peas for my ankle when available)

Shock Doctor Ice Recovery Compression Knee Wrap Brace (for the knee!)

Roscoe Medical Gel Ice Packs Reusable (my fave for my back)

5. Percussion Massage Guns

A percussion massage gun is a handheld device that delivers high-frequency vibrations or percussions to the muscles, providing a deep tissue massage. It is commonly used for sports recovery, muscle relaxation, and relieving muscle soreness.

Key Features:

Percussion Therapy: Percussion massage guns utilize rapid and repetitive strikes to the muscles, mimicking the movements of a deep tissue massage. These percussions help relax muscle tension, enhance blood circulation, and promote recovery.

Adjustable Intensity and Speed: Most percussion massage guns come with adjustable intensity levels and speed settings, allowing you to customize the massage experience based on your comfort and specific recovery needs.

Interchangeable Massage Heads: Massage guns often include various attachment heads designed for different areas of the body, targeting specific muscles or providing varying levels of intensity.

Rechargeable and Portable: Percussion massage guns are typically powered by rechargeable batteries, making them portable and convenient for use at home, the gym, or while traveling.


Muscle Recovery and Pain Relief: Percussion massage guns help reduce muscle soreness, improve circulation, and speed up the recovery process after intense workouts or sports activities.

Versatile Application: The interchangeable attachment heads of the massage gun allow for targeted treatment of specific muscle groups or areas of tension, catering to individual needs.

Time and Cost Effective: With a percussion massage gun, you can enjoy the benefits of deep tissue massage in the comfort of your own home without the need for expensive professional massages or appointments.

User-Friendly: Using a massage gun requires minimal expertise, and most devices come with user-friendly controls and ergonomic designs for ease of use.


Noise Level: Some massage guns can be noisy during operation, which may not be preferable for those who prefer a quieter massage experience.

Potential Discomfort: While most individuals find percussion massage guns to be effective and comfortable, some may find the intensity or pressure too strong, especially on sensitive areas or if applied with excessive force.

Personal Experience:

Having incorporated a percussion massage gun into my recovery routine, I have found it to be a game-changer for relieving muscle soreness and promoting recovery. The adjustable intensity levels allow me to customize the massage based on my comfort and specific needs. The percussion movements penetrate deep into the muscles, providing immediate relief and relaxation. Additionally, the portability of the massage gun allows me to use it whenever and wherever I need it. Overall, using a percussion massage gun has become an essential part of my recovery arsenal, and I highly recommend it for athletes and fitness enthusiasts.

I made the mistake of getting a cheap one – don’t do it! Invest in a Theragun (you can find it here) or don’t invest in one at all. Makes a world of difference. 


In this comprehensive review, we have explored the benefits of the Sports Recovery Balm from Mile High City CBD, foam rollers, compression sleeves, ice packs/gel packs, and percussion massage guns as popular sports recovery aids. Each of these aids offers unique features and advantages, catering to different recovery needs and preferences.

By providing detailed insights, pros and cons, and personal experiences, we aim to help you make informed purchasing decisions based on your individual requirements. Whether you prefer natural topical solutions, self-massage tools, compression support, cold therapy, or deep tissue massage, these sports recovery aids can play a significant role in optimizing your recovery and overall athletic performance.

Remember, recovery is an essential component of any training regimen, and finding the right tools and aids can greatly contribute to your overall well-being as an athlete or fitness enthusiast. Choose the options that align with your needs, preferences, and budget, and incorporate them into your recovery routine to unlock the full potential of your athletic endeavors.

We hope this comprehensive review has been helpful in guiding you towards making informed decisions about sports recovery aids. If you have any further questions or need assistance with anything else, feel free to ask!

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