Recovery tools aren’t reserved for pro athletes—we can all benefit from the extra support, and it might just lead to less soreness, better sleep, and more productive workouts. And, for whoever needs to hear it, you deserve a solid recovery routine (even if this article finds you scrolling on the couch). 

In our Shop, you’ll find a huge collection of HSA/FSA-eligible products, making a rest day upgrade more accessible than ever. To help you sort through the options and find your new self-care essentials, we chatted with three fitness pros to learn about their own recovery must-haves. From massage tools to sleep gadgets and beyond, you won’t want to miss them.  

The Experts

• Milica McDowell, PT, MSPT, DPT, Associate Vice President of Education at U.S. Physical Therapy, author of Walk
• Baltazar Villanueva, personal trainer and nutrition coach at Relentless Spirit Personal Training & Nutrition
• Dotsie Bausch, former cyclist, Olympic silver medalist, and founder and executive director of Switch4Good 

The Goods: Our Pros’ Recovery Essentials

Odds are, you’ve heard it said that recovery is just as crucial as exercise itself. That’s because it gives your body a chance to flush out waste products (like lactic acid), repair micro-tears in your hardworking muscles, and come back stronger for your next workout. Without a solid recovery routine, you’re leaving your body vulnerable to injuries, burnout, and fatigue—not exactly a winning combination. 

While tools and gadgets aren’t essential for effective recovery, they can provide a little extra support where you need it most, whether that’s muscle soreness, inflammation, chronic pain, or disrupted sleep. And in our Shop, you’ll find HSA/FSA-eligible tools you can purchase with your pre-tax dollars, making your recovery investment an even better deal. 

Here are our experts’ top recovery picks to help guide your spree:

A Red Light Therapy Device for Repair and Regeneration

From masks to panels to bulbs and beyond, red light therapy is having a real moment in the wellness world (we wrote a deep-dive article on it a few months back, check it out here). But the hype is backed up by legitimate results for tissue repair and reduced inflammation, making it one of Dr. McDowell’s staple recovery tools. 

“A red light device, amazing for recovery, inflammation, and pain, helps to recharge your tissues and can boost skin health through collagen production,” says Dr. McDowell. Bausch agrees: “Red light therapy devices are compelling because they support mitochondrial function (AKA your cells’ energy factories), which is crucial for muscle repair.”

Dr. McDowell reaches for her red light device whenever she:

• Is struggling with aches and pains
• Tried something new in her workout and is feeling sore
• Is feeling systemically run-down
• Wants to accelerate her recovery

She also uses a red light mask daily to reap its benefits for collagen production, circulation, and overall skin regeneration. Villanueva adds that red light therapy can help with hair growth—it works by stimulating hair follicle growth and boosting blood flow to the scalp. 

Whether you’re interested in it for exercise recovery, skin health, or hair loss, our Shop has you covered with these HSA/FSA-eligible finds:

• For post-workout recovery, try the HEALiX Revive, AllevaRed Light Therapy Belt, NovaaLab Recovery Pod, or Red Light Cupping Device. 
• For skin health, try the Hooga Red Light Therapy Face Mask, Glow Therapy Mask, or Block Blue Light Red Light Therapy Mask, three hands-free red light therapy masks for skin regeneration. 
• For hair loss, try iRESTORE Essential, Professional, or Elite, FDA-cleared red light hair growth devices that increase hair thickness, density, and regrowth. 

Red Light + Sauna

Villanueva pairs red light therapy with sauna sessions to double down on the therapeutic benefits. The added heat from the sauna helps relax your body, making it ideal to promote sleep before bed. If you’re trying to limit your bedtime screen exposure, Villanueva recommends a sauna and red light session, a quick rinse-off, then heading to bed without reaching for your phone. 

If you want to go all-in on a sauna experience, try The Sauna from Plunge, complete with an ergonomic backrest, flip-up benches, and mobile app control. Or, try the Echelon Sauna Blanket or BioRemedy Plus Infrared Sauna Blanket as compact alternatives, with far-infrared technology to warm up your body and promote detoxification through sweating. All are HSA/FSA-eligible!

Foam Roller for Tension and Mobility

“A foam roller can be used all over your body, it's really a workhorse tool. You can use it for stretching, for tissue work and recovery, and it also makes a decent tool to use for core work in a pinch,” says Dr. McDowell. “Use it to exchange from hands to feet on a V-up crunch, or kneel one knee on it and try to balance like the bird-dog exercise.”

“As a runner and someone who loves a good strength workout, I am often sore. Foam rolling helps me to target muscles that need a little love, by gently rolling and working on breathwork as a key part of my recovery,” adds Dr. McDowell. Bausch agrees: “Simple mobility tools like foam rollers and massage balls are effective because they help muscles recover without stressing the body further.”

If you’re looking for a simple tool to support recovery, we think a roller is a great place to start. Here are a handful of HSA/FSA-eligible options from our Shop:

• Big Bertha MOBOT 40oz, a full-size foam roller and a recycled stainless steel water bottle in one! Save space in your gym bag, stay hydrated, and never go without a roller for muscle recovery. 
• Vyper 3 from Hyperrice, a vibrating foam roller to curb tension and boost blood flow faster than a traditional foam roller
• Need an ultra-compact roller alternative? Try the Hypersphere Go, a palm-sized vibrating massage ball for pro-grade trigger point therapy from anywhere.  

Toe Spacers for Foot Health

Don’t forget about your feet, folks! “Toe spacers encourage your feet to be in a more natural and neutral position, which helps to improve your muscle function, body mechanics, and reduces pain. I always take toe spacers on trips to help me recover from long days working, walking, or playing,” says Dr. McDowell. 

“When worn regularly, they’re a tool that can absolutely change your foot alignment (hello, bunions!) and your foot function. It takes time, though, for them to work their magic, so you have to be committed to using them regularly. I would choose toe spacers over all other recovery tools because there are no adverse side effects, they can assist with boosting your ability to walk,” McDowell adds. 

Yoga Mat to Ease Pressure Point Pain

If you’re coming back from an injury or struggling with chronic pain, floor exercises might feel uncomfy. Dr. McDowell suggests using a yoga mat for daily stretching and strengthening sessions. The extra padding creates a protective layer between your joints and the ground, preventing pesky pressure points. 

Consider these HSA/FSA-eligible mats from Bala:

• The Wavy Mat, a five-millimeter-thick mat for ample cushioning, with an antimicrobial, waterproof top layer for a grippy feel
• The Play Mat, available in five-millimeter or eight-millimeter thicknesses, ideal for cushioning your joints during planks and knee-based exercises

Compression Boots and Sleeves for Lymphatic Drainage

“Compression tools like boots or sleeves help move lymphatic fluid and reduce soreness, especially when paired with an anti-inflammatory plant-based diet,” says Bausch. We love these HSA/FSA-eligible options from our shop:

• Echelon Compression Boots, which use pulsing air compression that mimics natural muscle contractions to accelerate post-workout recovery
• Normatec 3 or Normatec Elite Legs, with seven compression levels to boost circulation, flush out lactic acid, and calm sore muscles

Cold Plunge for Inflammation

For recovery, Villanueva suggests cold plunging. “If you think about professional athletes who take a beating, they go and sit in ice baths afterwards to help with the swelling. You want the inflammation when you're building muscle, but if you’re looking to recover so you can push hard the next time, a cold plunge is the way to go,” he says. 

Villanueva recommends Plunge, a brand of premium cold plunge tubs for your home. Choose between the Original Cold Plunge Tub or the Plunge Pod for a more compact option (it can even fit on your balcony!). 

Sleep-Supportive Tools, Like EightSleep’s Sleep Pod

Sleep is an essential (if not the most essential) component of post-workout recovery. Since Villanueva runs hot most of the time, he stands by EightSleep’s Sleep Pod to improve sleep and support recovery. 

“It can do everything from lowering your body temperature throughout the night to setting a timer to warm up and wake you naturally, to tracking your sleep and helping you improve it. It can go for one section of a bed or the whole thing. It can also run at different temperatures for both people,” he says. 

The Sleep Pod is, you guessed it, HSA/FSA-eligible from our Shop. Better sleep, here you come!

Ready to experience these pro-backed recovery tools for yourself? Head over to the Stridekick HSA/FSA Shop, and for more information on how to use your HSA/FSA funds for these favorites, check out this complete guide on our blog.