What's in the Bag?

All athletes have their favorite gym bag they bring with them to any type of workout, run, or practice containing everything they will need. For those of us conditioning for the upcoming season, enduring strenuous lifts, or fighting to get back in shape, there are certain essentials you should definitely throw in the bag. These 6 items will not only aid in the recovery process, but also help keep you on track and motivated for those long, painful days.

1. Stretch Strap: Stretching is the number one rule of recovery. You can either buy an actual stretch strap or use an old rope. It will allow you to go into a deeper stretch with less effort. When done properly, you can distinctively target your hamstrings, calves, and quadriceps with a few simple movements. 
2. Foam Roller: This self-massaging item will save you from tight, knotted muscles. It gives you a deep tissue massage breaking up the "knots" in all parts of your legs, glutes, and back. Stretching alone may not fully release muscle tightness, so embrace the painfully glorious work of the foam roller.
3. Lacrosse/Tennis Ball: Similarly to a foam roller, this little ball will also help release trigger points and stubborn knots. The tiny, hard ball works as a more localized foam roller. It is great for tight calves or lower backs. After a tough game or long run, even try standing on the lacrosse ball to massage the bottom of your feet. You will definitely not regret it.
4. Headphones: I am assuming most of us keep these with us whenever we go for a workout. However, it is another necessity when fighting through a tough lift or conditioning. It helps to keep you motivated and zoned in on the task at hand.
5. Water Bottle: While it may be another obvious item, carrying and drinking a water bottle everywhere you go provides numerous benefits. Staying hydrated not only keeps you from getting dizzy, but also fuels your body with energy, speeds up joint and cartilage repair, and reduces muscle cramping. Find a water bottle you absolutely love and always keep it filled in your bag.
6. Post-Workout Snack: If you are always on the go and don't have time to get a meal after a workout, make sure to keep a snack in your bag. For example, a recovery shake, protein bar, or bag of trail mix are all great sources of protein and carbs to help replenish your body after a workout. Your muscles become damaged and depleted after endless sprints, hard lifts, or long practices. Therefore, it is important to refill and refuel your body. 

While many of us probably have a ton of miscellaneous items stuffed in our bag, make sure to include these six. For those of us struggling to get out the door and waddling from stiff and tight muscles, a bag filled with these components will help your body recover, improve your workout, and even provide a little reward for when you are finished.