I thought that this article was written well and showed a lot of tools to use to speed your recovery after training. Personally, I use the foam roller and massage stick. They can be used for both to warm up, recover, and cool down. I suggest to use these tools for recovery for at least 5 minutes. When you are rolling or massaging, try to spend working on the muscle that you are applying pressure on for at least a minute to get the most use out of the
http://greatist.com/fitness/exercise-recovery-tools
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