As a wildland firefighter, you know all too well the physical demands of the job and the toll it takes on your body. From hiking through rugged terrain to carrying heavy gear and equipment, your muscles are constantly in use. But recovery is just as important as the work itself to avoid injuries and burnout.

In this article, we’ll discuss three tools you can keep in your pack to help with muscle recovery on the job.

1. Lacrosse ball for manual soft tissue work

A lacrosse ball is a small, dense ball that can be used for manual soft tissue work. Soft tissue refers to the muscles, tendons, ligaments, and fascia in your body. By using a lacrosse ball to apply pressure to these areas, you can help release tension and improve blood flow.

To use a lacrosse ball, place it on the floor and lie down on top of it so that it’s pressing into a specific area of your body. Roll around on the ball, applying pressure to different spots and focusing on areas of tension. This can be particularly helpful for the feet, glutes, hamstrings, and lower back.

2. Topical analgesic cream

Topical analgesic creams contain ingredients like menthol, camphor, and capsaicin that can help relieve muscle pain and soreness. These creams are applied directly to the skin and can provide quick relief.

To use a topical analgesic cream, apply a small amount to the area of your body that’s sore or painful. Massage the cream into your skin, focusing on the muscles that need the most attention.

3. Stick roller

A stick roller is a handheld tool that can be used for self-massage and myofascial release. Myofascial release refers to the process of applying pressure to the fascia, which is the connective tissue that surrounds your muscles and organs. By releasing tension in the fascia, you can improve blood flow and relieve muscle pain and soreness.

To use a stick roller, hold it in both hands and roll it over the muscles in your body that are sore or tense. You can also use the roller to target specific trigger points, which are areas of heightened tension in the muscles. By applying pressure to these trigger points, you can help release tension and improve blood flow to the area.

As a wildland firefighter, taking care of your body is essential for staying healthy and avoiding injuries. These three tools aren’t magical by any means, but utilizing them are simple ways to help with your muscle recovery on the job.