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If you struggle with injuries or experience pain from weight training, the tools below can help. You can check out our pain relief program for instructions on using these tools for the best results.

NOTE: The products below link out to Amazon.com. We frequently check each product and update the link to ensure product availability. If the product is unavailable on Amazon, you can search the product name on your favorite search engine, and get it directly from the seller's website or a reseller.

Disclosure: This page uses affiliate links. We may earn a commission if you purchase through these links, at no extra cost to you. Your support is appreciated. This page was last updated on 12/9/2023.

Self-Myofascial Release (SMR) Tools


Self-myofascial release uses manual therapy tools (like foam rollers and massage balls) to apply pressure to specific points on the body. It helps release muscle tension, increase muscle elasticity, improve flexibility, and enhance tissue mobility by targeting trigger points in the fascia, the connective tissue around the muscles. Step three of the TitaniumPhysique Program involves releasing chronically restricted using SMR exercises.  This step alone can immediately relieve pain. 

theracane pain relief tool

theracane

For neck and shoulder pain. Easily treat rotator cuffs, traps, and levator scapulae.

TRX Foam Roller

For knee pain (quadricep and patella tendonitis, IT band syndrome). Alternatively, you can get the high density foam roller.

Rumble Roller

For neck, foot, leg, and shoulder pain. I recommend the blue "firm" rumble roller.

PSO-Rite

For shoulder, upper back, lower back, glute, hip, calves, and leg pain.

RAD Peanut Ball

For forearm, wrist, hand, elbow, knee, hip, calves, and leg. Start with the blue (firm), then try the black (extra-firm).

Tennis Ball

For shoulder pain (front deltoid muscle and AC joint pain). I prefer the Gamma Practice Ball.

back foam roller deep tissue back massager

Back Mobility Roller

Firm deep-tissue back roller. Effectively targets the erector muscles of the back without putting pressure on the spine. For back, neck, and shoulder pain.

pullup bar for spine therapy

Hanging Pull-up Bar

Useful in the treatment and prevention of neck, upper back, and lower back pain. Hang on the pull-up bar to elongate the erector muscles and spine.

Leg Muscle Roller

For leg and foot pain (Achilles tendonitis, plantar fasciitis). Effectively targets gastrocnemius and soleus muscles (posterior leg muscles).

bodystar massage ball

BodyStar Massage Ball

For lower back, forearm, wrist, shoulder, upper back, and neck pain. If the BodyStar ball is out of stock, the Draland Massage Ball works just as well.

textured massage ball

Textured Massage Ball

For wrist, hand, and scapula (shoulder blade pain). Less aggressive and best for softer muscles and sensitive body parts.

lacrosse ball for myofascial release

Lacrosse Ball

For inner elbow pain. Lacrosse balls are firm, bulky, and lack texture. Alternatively, you can use the RAD peanut ball.

medicine ball

Medicine Ball

Highly effective in releasing the hamstring muscles that cause knee instability, lower back/hip pain, and clicking/popping at the back of the knee. I recommend the extra firm / 8 lbs ball.

resistance band for hip and lower back therapy

GAIAM Resistance Band

Use to strengthen the glutes, hip flexors, and lower back erector muscles. Useful in treatment and prevention of lower back pain. It's cheap but not durable.

Tribe Resistance Band

Use to strengthen the glutes, hip flexors, and lower back erectors. Useful in treatment and prevention of lower back pain. Durable, non-slip, and non-roll.

sleeping knee support for lower back pain

Bed Wedge

Useful in the treatment of lower back pain. Elevating the knees while sleeping supports the structural alignment of the spine. Alternatively, if you alternate sleeping on your back and side, you can use a firm memory form pillow (available at your local retail store or Amazon. 

lower back pain lumbar sleeping support

Lumbar Support Pillow

A must-have for lower back pain. Effective in the treatment of lower back pain. Helps support the structural integrity of the lower back when sleeping.

lower back pain chair back support

Chair Lumbar Support

A must have. Effective in the treatment and prevention of lower back pain. Helps support the structural alignment of lower back while sitting.  

cervical neck wedge for spine therapy

Cervical Neck Wedge

Useful in the treatment and prevention of neck pain, neck tightness and stiffness.

heating pad for muscle pain

Heating Pad

Use to relieve lower back pain and tight/stiff neck. Heat the wrap and place on the lower back or around neck. I especially like the PhysioNatural Neck and Shoulder wrap to relieve tension around neck.  

Cervical Sleeping Pillow

To counteract and prevent tension, tightness, stiffness, and neck pain, it's vital to use a good sleeping pillow.

Kinesiology Tape

A bandage fix for muscle injuries: shoulder, knee, lower back, and foot pain. Best for those who need to train while recovering from injury.

tendonitis elbows pain sleeve

Elbow Sleeve

A bandage fix for elbow pain. Best for those who need to train while recovering from injuries.

tendonitis knee pain sleeve

Knee Sleeves

A bandage fix for knee pain. Best for those who need to train while recovering from injuries.

back support for lower back pain

Back Support

A bandage fix for lower back pain. Use to support back during weight training.

yoga stretching mat for therapy

Yoga Mat

For yoga workouts, stretching, SMR exercises, and abs exercises.

yoga stretching block for therapy

Yoga Block

For yoga workouts, stretching, and SMR exercises.

standing desk for lower back pain

Adjustable Standing Desk

Useful in the treatment of lower back pain. Alternate standing and sitting to activate the glutes. Prevents weak glute muscles that contribute to back pain. In addition to the desk, you will need a standing mat.

Elbow Pad

Some knee and lower back SMR exercises require placing your elbow on the floor. Putting the elbow on hard or soft surfaces for a prolonged time will cause elbow bursitis (pointy elbow). To prevent this condition, use an elbow pad. I recommend placing the TOUA Pad (Extra-Firm) on top of the ProsourceFit Exercise Pad (Firm). You can then position the tip of your elbow in the hole of the TOUA pad.

epsom salt magnesium sulfate

Epsom Salt

Epsom salt contains magnesium sulfate which relaxes muscles. Epsom salt can be used in conjunction with a magnesium supplement for magnesium therapy. Check out the TitaniumPhysique Guide for more details on how to combine Epsom salt baths with magnesium supplementation for optimal muscle health.

Dietary Supplements

Creatine

Creatine is widely known as the single most effective supplement that promotes muscle growth and strength gain. Creatine is best taken daily to maintain performance. Scientific study shows Creatine Hydrochloride (HCL) is better than Creatine monohydrate. Consume creatine within one hour after a workout, stacked (taking in conjunction) with whey protein, BCAAs, and fresh fruit. The brands below are good options to consider. I use Beyond Raw Creatine HCL.

creatine monohydrate powder

Creatine Monohydrate Powder

creatine hcl creatine hydrochloride powder

Creatine HCL Powder

creatine hcl creatine hydrochloride powder

Creatine HCL Powder

Whey Protein

Whey Protein is a popular supplement due to how efficient and effective it is in building and maintaining muscles. Whey protein is absorbed fast into the bloodstream, making it the ideal protein supplement to take upon waking and after training. After a workout, stack whey protein with Creatine and BCAAs in water (use low-sugar fruit juice for more calories and faster absorption), along with a slice of bread or banana. The brands below are good options to consider. Click the following links to check it out. Disclosure: I do not consume whey protein due to its long-term negative side effects on the body. I've only added these here for those that are interested.

essential whey protein powder isolate whey protein

Natural Whey Protein

essential whey protein powder isolate whey protein

Whey & Casein Blend Protein Powder

essential whey protein powder isolate whey protein

100% Whey Protein Powder

Casein Protein

While whey protein is absorbed fast into the bloodstream. Casein protein is released at a slow rate. Casein is best taken during prolonged periods without the opportunity to eat a meal. Casein protein is optional but recommended if you’re likely to skip meals at night or during the day and want to consume enough calories to maintain size. The brands below are good options to consider. Click the link to check it out. Disclosure: I do not consume casein protein due to its long-term side effects on the body. I've added these here for those that are interested.

casein protein powder 100% micellar casein slow digesting protein

Casein Protein Powder

casein protein powder 100% micellar casein slow absorbing protein

Casein Protein Powder

Branched-Chain Amino Acids (BCAAs)

BCAAs help reduce muscle breakdown and increase protein synthesis which helps you build and maintain muscle mass. BCAAs also improve your workouts by reducing fatigue, so you can train with more intensity. BCAAs are best taken daily, before and or after your workout. BCAAs are optional but recommended for faster results. The brands below are good options to consider.

bcaa amino acid branched-chain amino acid post workout recovery bcaa powder

BCAA Amino Acids

bcaa amino acid branched-chain amino acid post workout recovery bcaa powder

BCAA Recovery Powder

bcaa amino acid branched-chain amino acid post workout recovery bcaa powder

Pre-Workout & BCAA 

Pre-Workouts

Pre-workout is a caffeinated supplement that increases your energy level, focus, and muscle strength for your workouts. Beta-alanine and creatine monohydrate are common ingredients found in pre-workout supplements. They improve endurance and help you train harder. Take a pre-workout 20-30 minutes before workout. Mix it with fruit juice for more energy. It's recommended you cycle ON and OFF pre-workout supplements because the effect diminishes the longer you take it. I cycle three months ON, and one month OFF. A pre-workout supplement is recommended if you lack energy during your workout. The brands below are good options to consider. Click the link to check it out. Disclosure: I do not consume caffeine/pre-workout due to its long-term negative side effects on the body. I've only added these here for those that are interested.

pre workout supplement

c4 pre-workout

pre workout supplement

ON pre-workout

stimulant pre-workout supplement

Old School pre-workout

Multivitamins and Minerals

Vitamins and minerals support essential processes in the body. Experts believe we do not get enough nutrients in our foods since most foods are chemically or mechanically processed. For these reasons, those on a standard diet (animal products and plant foods) should include a multivitamin to supplement their diet. With vitamins, minerals, and supplementation, more is not better and is often toxic to the body. The brands below are good options to consider. 

Adult multivitamins

Adult multivitamins

Men's Daily Multivitamins

Men's Multivitamins

Multivitamins for Women

Multivitamins for Women

Fish Oil & Omega-3 Fatty Acids

Fish Oil Supplements: fish oil contains EPA and DHA, essential fatty acids the body needs but cannot make. These fatty acids are vital to many processes in the body. Fish oil supplements also protect against developing dietary fats deficiencies. Nature's Bounty Fish Oil and Dr Tobias Omega 3 Fish Oil are both good options. Both are coated to prevent fishy aftertaste. Fish oil is recommended on a standard diet.

fish oil omega 3 supplement

Nature's Bounty Fish Oil

fish oil triple strength omega 3

Dr. Tobias Fish Oil

Vitamin B-12

Vitamin B-12 is an essential vitamin the body needs but cannot produce. Animal products like milk, meat and eggs contain small amounts of B-12, and processed foods like cereals are enriched with B-12. Whole plants are abundant in minerals and vitamins but do not provide vitamin B-12. If you follow a strict whole-food plant-based diet, take a daily serving of B-12. The best B-12 supplements are chewable and dissolve in the month before swallowed. Methylcobalamin and cyanocobalamin are the two types of B-12 you can buy. Either type is fine. The brands below are good options to consider.

vitamin b12 methylcobalamin

Jarrow b-12

vitamin b-12 methylcobalamin

Nature's Bounty B-12

Food Enzyme Supplements

Some people experience digestion issues like gas or bloat when consuming legumes and whole vegetable foods. Take Bean-Zyme or Beano before meals to prevent this issue. Bean-Zyme and Beano are food enzymes that break down complex indigestible sugar found in legume, whole vegetables and other gas producing foods. The enzyme in these supplements break down these sugars so they can be digested. This helps eliminate or reduce gas and bloat. I have tried Bean-Zyme, Beano and Gas X. Bean-Zyme works best. Start with the recommended dose and increase if needed.

Alkaline Supplements

Certain foods cause the body to get into an acidic state. Going alkaline means making sure the pH level of the body is optimal and not acidic. When your body is alkaline, you’ll have more energy, less joint or muscle pain, your body will perform better, and recover faster from workouts. When you mix water, wheat-grass, and MSM powder, you get the perfect alkalizing drink. You can use the pH test strips to check your body's alkaline/acidic level.

Organic wheat grass powder

Organic Wheat Grass Powder

msm powder pure distilled fine msm

mSM Pure powder

ph test strips test body ph level for alkaline & acidity

PH test strips

Fix Acute Inflammation & Chronic Pain

Ginseng is a natural herbal supplement and a great energy alternative to caffeinated pre-workout supplements. It has been used for over 500 years, and it's scientifically proven to be an adaptogen - meaning it heals the body and helps it operate at its fullest potential. Ginseng boosts energy, enhances athletic performance, stimulates physical and mental activity, and increases stamina and endurance. Korean ginseng boosts energy, while Siberian ginseng reduces stress and inflammation. In addition to ginseng, I use and recommend magnesium supplementation, which helps to relax muscles. This is especially important for bodybuilders, athletes, and those who lift weights three times a week or more.

Remag High Absorption Magnesium Liquid

High Absorption Magnesium

Korean Ginseng

Siberian Ginseng

Meal Prep & Bodybuilding Contest Prep

Meal prep involves preparing meals (breakfast and lunch) at night for the next day. Meal prepping is a success enabler that will significantly increase the success of your nutrition plan. Below are the items I use for meal prep and contest prep:

Digital Food Scale (to weigh food and calories)
Insulated Lunch Bag & Meal Prep Containers (prep and store daily meals)
Body Fat Caliper & Body Tape Measure (record body stats and body fat %)
Digital Body Weight Scale (to record body weight)
Smartphone Suction Cup Mount (use with phone to take progress photos)
B.M.P Ultimate Resistance Band Set (to pump muscles before going on stage)
ISOBAG 6 Meal Prep Bag (pack and store your contest-day meals)
digital food scale

Digital Food Scale

meal prep food containers

Meal Prep Food Containers

insulated lunch bag

Insulated Lunch Bag

body measure tape

Body Tape Measure

body fat caliper

Body Fat Caliper

digital body weight scale

digital body weight scale

universal smartphone suction cup mount

universal smartphone suction cup mount

resistance bands for exercise

resistance bands for exercise

meal prep lunch box

meal prep lunch box

Health & Wellness Books + Recipes and Cookbooks

The cookbooks below provided fast, simple, and delicious recipes to improve my whole-foods plant-based (WFPB) diet. If you are new to the WFPB dietary lifestyle or interested in new ideas to cook delicious foods, check out these cookbooks.

everyday happy herbivore
the china study cookbook
forks over knives cookbook
ginseng-handbook
straight up food
the campbell plan
the magnesium miracle
why we sleep book
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