PT Gift Guide: 12 Evidence-Based Recovery Tools We Actually Recommend

Machines, rollers, massage guns, bands, insoles, cold-weather gear - with honest pro/con breakdowns.

If you’ve ever gone looking for a “recovery tool,” you already know: the internet is full of expensive gadgets, bold claims, and confusing science. As physical therapists who actually treat athletes every day, we want to cut the noise and give you 12 gifts that actually help your body recover; whether you’re shopping for yourself or for the runner, cyclist, or weekend warrior in your life.

And yes, we’re giving you the honest PT-approved pro/con breakdowns, because no single tool solves everything.

1. Massage Guns (Theraguns, Hypervolts, etc.)

Best for: stiff muscles, warm-ups, temporary relief

What the science says: Percussive therapy increases short-term range of motion and reduces perceived muscle soreness.

Pros:

• Great for warm-ups before lifting or running

• Solid for travel or quick post-run relief

• Helps people who have trouble relaxing overactive muscle groups

  
  

Cons:

• Won’t “break up scar tissue” (no matter what the ads say)

• Not great for sensitive areas or bony spots

• Relief is short-lived unless paired with strength/mobility work

2. Foam Rollers

Best for: increased circulation, reducing stiffness

Science: Rolling changes pain perception and improves short-term mobility.

Pros:

• Cheap, durable, and multifunctional

• Great for thoracic spine mobility and quads

• A proven way to “cool down” the nervous system

  
  

Cons:

• Not a replacement for strength work

• Too aggressive rolling can actually irritate tissues

3. Mini Bands

Best for: hip/glute activation, knee tracking, ankle stability

Science: Excellent for neuromuscular activation and building capacity in stabilizing muscles.

Pros:

• One of the best $15 investments for any athlete

• Perfect for travel, warmups, or injury prevention routines

• Great for hip/knee pain clients

  
  

Cons:

• Bands roll up, snap, and disappear into the void

• Easy to overuse without progressing to heavier loading

4. Long Resistance Bands

Best for: strength progressions, mobility, scapular work

Science: Versatile and evidence-supported for early-phase rehab and movement retraining.

Pros:

• Great for shoulder stability, core work, and eccentric training

• Easy to anchor anywhere

• Last a long time

  
  

Cons:

• Not enough resistance for long-term strength training

• Requires some setup and instructions

5. Insoles (Superfeet, Currex, etc.)

Best for: runners with foot pain, plantar fasciitis, sensitive arches

Science: Insoles can reduce load on tissues during high-impact activities.

Pros:

• Useful temporary support during an irritated phase

• Helpful for high-mileage runners

  
  

Cons:

• Not a permanent “fix” — strength is still key

• Can cause new issues if matched incorrectly

6. Toe Spacers

Best for: forefoot comfort, improving toe dexterity

Science: Helpful for restoring natural toe splay and light stability gains.

Pros:

• Great for people with toe crowding or bunions

• Nice addition for barefoot shoe lovers

  
  

Cons:

• Won’t reverse structural changes

• Some people can’t tolerate them initially

7. Heat Packs & Hot Water Bottles

Best for: stiff backs, chronic tension, cold-weather training

Science: Heat increases blood flow and helps the nervous system relax.

Pros:

• Cheap, cozy, and highly effective

• Perfect for recovery days

  
  

Cons:

• Not ideal for swelling or acute injuries

8. Ice Packs / Ice Baths

Best for: acute inflammation, aggressive training weeks

Science: Ice decreases nerve conduction and reduces pain — but doesn't speed tissue healing.

Pros:

• Good for game-day swelling or high-volume training

• Easy and inexpensive

  
  

Cons:

• Not needed for every ache

• Overuse can slow adaptation if used chronically

9. Compression Sleeves / Socks

Best for: long runs, travel, achy calves

Science: Improves venous return and decreases perceived soreness.

Pros:

• Runners love these for a reason

• Great for post-race recovery

  
  

Cons:

• Doesn’t “flush out lactic acid” (that’s not how physiology works)

10. Strength Training Tools (Dumbbells, Kettlebells)

Best for: literally every athlete

Science: Strength is the #1 injury-prevention tool backed by research.

Pros:

• Lasts forever

• Actually changes tissue capacity

• Supports endurance, power, and longevity

  
  

Cons:

• Some people feel intimidated starting alone

• Requires guidance early on if injured

11. Self-Massage Balls / Mobility Balls

Best for: plantar foot pain, tight hips, T-spine

Science: Improves mobility via sensory desensitization and pressure input.

Pros:

• Portable and cheap

• Great for feet, hips, and mid-back

  
  

Cons:

• Too aggressive for some people

• Not helpful for deep joint restriction

12. Performance Gear

Recommended by your AFPT team

Why clothing makes the list:

Proper thermoregulation is evidence-based. Warm muscles perform better, recover faster, and reduce injury risk — especially for winter runners.

Team Favorites

From Wes:

Janji Trail 8” Half Tights

From Annie:

Osprey Dyna Hydration Vest

From Jeff:

Topo Running Shoes

From Laura:

Smartwool Layers

Conclusion

Recovery doesn’t have to be complicated. You don’t need a $700 device to stay healthy, you need a mix of smart tools, strength training, movement variety, and gear that actually supports your body.

If you want help figuring out which recovery tools will help your injury history, training load, and goals, our PTs are here to help.