When the Muscles Gonna Ache, Baby You Just Gotta Shake

By Carrie Anton

Image Source: POPSUGAR Photography / Benjamin Stone

When a childhood friend turned physical therapist says she has a vibrating device to fix your lower back pain, you have a good laugh because surely she's messing with you. Then you take a roll on said vibrating device and you realize this is no joke.

Sore muscles are a typical side effect of working out. After all, exercise can cause microtears in the muscles, which are then repaired by the body to create a stronger version of you. Still, that pain is . . . well, a pain . . . and as you wince getting in and out of bed or have to gingerly navigate flights of stairs, you'd do just about anything for some relief.

Players or Fakers: Shake It Off

Regardless of whether you're a top athlete, have a moderately used gym membership, or move mostly from your cubicle to the break room, post-workout recovery is an important to your health. The usual aids come by way of foam rollers, hot baths, lacrosse balls, mobility bands, and massage. While all of those will certainly help you feel better, the one thing they all lack is vibration.

Several studies have touted the benefits of vibration as it relates to muscle recovery. March 2016 research by biomechanics experts Jean-Jacques Rivet, head of sport performance and applied biomechanics at ETPI, and Martin Pronko, biomechanics engineer at Biomecaswing Sport Performance Center, shows that delivering high-frequency vibration into the body can significantly increase an athlete's range of motion. The study was conducted on a mix of pro and amateur golfers; however, the findings are said to be applicable to any sport.

When it comes to vibration, initial sources that come to mind might not be, ahem, appropriate for the job. There are also vibration platforms, which you may have seen at the gym. These gyrating standing stations were a passing fad said to help you jump higher and run faster; in reality, the results turned out to be shaky at best.

Image Source: HyperIce

For mobility tools that effectively combine recovery and vibration to work into thick layers of muscle tissue, there are a few on the market that will help you quickly get you back to your sweat session of choice. HyperIce makes the HyperSphere ($149), a pulsating recovery ball, and the Vyper ($199 and up), a vibrating foam roller. Other vibrating foam rollers available include the BodyForm Foam Roller ($50, originally $70) and Perform Better Vibra Roll ($70). For more targeted action, try a body buffer. Similar-looking to the device used to buff your vehicle to a shiny finish, body buffers offer handheld vibration that can be used like your own at-home deep-tissue massage. Two to try: BelleCore BabyBelle Fit ($199) and BFF 2.0 Miracle Body Buffer ($300). Bonus with the buffers? In addition to massage, these wellness tools are said to offer hair exfoliation, skin rehydration, and a reduction of cellulite.

Ready to Get Your Shimmy and Shake On?

Robbie Davis (ATC, CSCS, PES), founder of Gameshape, Inc., where he lends his training expertise to some of the biggest names in sports, recommends the following five recovery exercises when working with vibrating mobility gear that you can use with body weight. With a focus on muscle wear and tear from all kinds of working out, as well as everyday culprits afflicting the body, including poor posture, sitting too much, and strain caused by computer and gadget overuse, your body is sure to receive the TLC it needs.

  1. Lower Back: Poor posture can lead to neck pain, which can work its way down to your lower back. With your back against a flat wall, place the vibrating ball between the wall and your lower back, shifting to roll the ball across the tender areas. If you notice a spot that feels particularly irritated, hold and press against the ball for added pressure.

  2. Quads: Following lower-body-strengthening exercises, such as deadlifts and squats, your quads can take a hit. Show them some love by lying on the floor face down and place the vibrating foam roller between the ground and the area right above one of your knees. Plant your hands in a push-up position, lifting yourself up so only your hands touch the ground. Use your upper-body strength to move your body back and forth, rolling across your quads. Repeat on the other side.

  3. IT Band: Prolonged, repetitive activity — like sitting at a desk 40 hours a week — can sometimes lead to hip and pelvis injuries. Take care of your IT bands by lying on your left side and pushing up your upper body with your left hand so that you're resting on your elbow. Bend your right knee and plant your foot on the ground in front of your left knee. Lift up off your hip and place the vibrating ball at the top of your IT band — that area just below your hip. Push your body forward and backward, slowly rolling along your IT band. Repeat on the right side.

  4. Feet: Wearing sky-high heels or standing for long periods of time without proper support can be painful for your feet. Stand up straight and place the vibrating ball under one bare foot. Push into the ball as your foot rolls up and down, working the heel, arch, and sole. Repeat on the opposite foot. For added intensity, you can angle the foot so the ball rolls along your instep.

  5. Calves: Whether running, cycling or sprinting, you're bound to feel a little soreness in your calves every now and then. Massage away the pain by sitting upright on the floor with your legs out in front of you so your body makes an "L" shape, then bend one knee and draw the leg up to your chest. Slide the vibrating foam roller underneath the outstretched leg so that it rests right below your calf near your ankle. Place your hands flat on the ground on either side of you, lifting your weight off the ground. Slowly push yourself forward, rolling up your calf and back down again. Repeat on the other side.

"I recommend using the devices at least once a day to loosen tight muscles and prevent injury," said Davis. "It's great to use right after a workout, when your muscles are already warm and can be loosened and lengthened more easily. On rest days, use after you wake up in the morning or before you go to sleep at night to move and feel better."