75 Best Fitness & Weight Training Pain Relief Tools

Over the years, I've invested in training supplements, vitamins, fitness apps, fitness courses, and bodybuilding books to build, transform and maintain my physique.

I'm often asked what I use and recommend. I've put together this list of the best fitness and bodybuilding resources, as well as weight training pain relief tools that I use (or have used) and love.

This page contains the best fitness and bodybuilding resources I've benefited from. It can help you to build and maintain your ideal physique. We're constantly updating these resources, so make sure you check back often!

This page contains affiliate links. If you purchase a product through one of them, I will receive a commission (at no additional cost to you). I only endorse products I have personally used and benefited from. Thank you for your support.

Nurudeen Tijani Author at TitaniumPhysique

Nurudeen Tijani, Founder TitaniumPhysique

OUR PRODUCTS

TitaniumPhysique Guide

TitaniumPhysique Guide

The fastest way to eliminate weight training tendonitis. Get rid of shoulder pain, elbow pain, forearm and wrist pain, back pain or knee tendonitis pain FAST (using a simple 3 Step Formula).

PAIN RELIEF TOOLS & TREATMENT TOOLS

The tools below can help you fix and eliminate common bodybuilding and weight lifting muscle and joint pain, including:

  • Elbow tendonitis and elbow pain when lifting weights
  • Shoulder tendonitis and shoulder pain when lifting weights
  • Wrist tendonitis and wrist pain when lifting weights
  • Stiff neck and upper back pain
  • Lower back pain when lifting weights  
  • Knee tendonitis and knee pain when lifting weights
  • Achilles tendonitis and plantar fasciitis pain during exercise

I personally use all these tools and recommend them. As a result of lifting weights, I experienced and struggled with stiff head and neck, chronic shoulder pain, elbow pain, forearm and wrist pain, lower back pain, knee pain, foot and heel pain.

These tools below helped me get rid of my tendonitis pain and get back to doing what I love -- bodybuilding, weight lifting and yoga.

Learn more about weight training tendonitis treatment or check out the TitaniumPhysique Guide for step-by-step instructions on how to use these tools for the best and faster results.

theracane pain relief tool

theracane

Step 1

Very effective to fix shoulder pain. Treat the  rotator cuff muscles to feel immediate relief on shoulder and relief feeling of weakness.

Foam roller muscle release tool

High Density Foam Roller

Step 1

Use to treat knee pain, quadricep tendonitis, patella tendonitis, IT band syndrome, knee pain when squatting or doing lunges.

rumbleroller myofascial pain relief tool

Rumble Roller

Step 1

Very effective tool to fix knee pain or foot / heel pain. Use to release chronic restricted quadriceps muscles and calves muscles.


bodystar massage ball

BodyStar Massage Ball

Step 1

Very effective to fix lower back pain, knee pain, elbow pain, forearm and wrist pain, shoulder pain and neck pain. Use to break up adhesion and chronically tight muscles.

textured massage ball

Textured Massage Ball

Step 1

Another effective tool to treat and fix elbow tendonitis, forearm pain, knee pain, shoulder pain. Less aggressive and best for sensitive softer muscles and body parts.

beastie ball myofascial release tool

Beastie Ball

Step 1

Very effective tool to fix forearm and wrist pain, knee pain, shoulder pain, foot/heel pain. Use to break up chronically restricted muscles, especially knees and forearm.


lacrosse ball for myofascial release

Lacrosse Ball

Step 1

Use to treat and fix shoulder pain. Not as effective as other massage balls due to its bulkiness and lack of texture but works well on shoulder deltoid muscles.

resistance band for hip and lower back therapy

Resistance Band

Step 1

Effective tool to strengthen the glute muscles, hip flexor muscles, and lower back erector muscles. Useful in treatment and prevention of lower back pain.

resistance band heavy thick band

Heavy Thick Cloth Resistance Bands

Step 1

An effective tool to strengthen the glute muscles, hip flexor muscles, and lower back erector muscles. Useful in treatment and prevention of lower back pain.  Durable, non-slip and non-roll.


sleeping knee support for lower back pain

Bed Wedge

Step 1

Useful in the treatment and prevention of lower back pain. Elevating the knees while sleeping supports the structural alignment of the spine.

lower back pain lumbar sleeping support

Lumbar Support Pillow

Step 1

A must have. Very effective in the treatment and prevention of lower back pain. Helps support the structural integrity of lower back when sleeping.

lower back pain chair back support

Chair Lumbar Support

Step 1

A must have. Very 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

Step 1

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

heating pad for muscle pain

Heating Pad

Step 1

A must have. Very effective in the treatment of lower back pain and tight and stiff neck. Heat and place under the lower back for a few minutes prior to going to bed.

kt sports tape for muscle injury

Kinesiology Tape

Step 1

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


rosemary oil for myofascial release

Rosemary Essential oil

Step 1

Essential oils help relieve pain. Dilute with a carrier oil and rub on skin as a lubricant during soft tissue treatment.

peppermint oil for myofascial release

Peppermint Essential Oil

Step 1

Essential oils help relieve pain. Dilute with a carrier oil and rub on skin as a lubricant during soft tissue treatment.

eucalyptus oil for myofascial release

Eucalyptus Essential Oil

Step 1

Essential oils help relieve pain. Dilute with a carrier oil and rub on skin as a lubricant during soft tissue treatment.


castor oil for muscle release treatment

Castor oil

Step 1

Carrier oils have anti-inflammatory properties that help relieve pain. Dilute with essential oil and rub on skin as a lubricant during soft tissue treatment.

jojoba oil for muscle release treatment

Jojoba Oil

Step 1

Carrier oils have anti-inflammatory properties that help relieve pain. Dilute with essential oil and rub on skin as a lubricant during soft tissue treatment.  

guasha pain relief tool breaks up muscle adhesions

Gua Sha Tool

Step 1

Gua sha massage scraping tools are useful in breaking up scar tissues or muscle adhesion that lead to joint pain. Used to "scrape" skin during soft tissue treatment.


guasha tool for massage

Gua Sha Tool

Step 1

Gua sha massage scraping tools are useful in breaking up scar tissues or muscle adhesion that lead to joint pain. Used to "scrape" skin during soft tissue treatment. 

tendonitis elbows pain sleeve

Elbow Sleeve

Step 1

A "bandage fix" for elbow pain and elbow tendonitis. Best for athletes who need to train while recovering from injuries.  

tendonitis knee pain sleeve

Knee Sleeves

Step 1

A "bandage fix" for knee pain and knee tendonitis. Best for athletes who need to train while recovering from injuries.    


back support for lower back pain

Back Support

Step 1

Useful in the treatment of lower back pain. Use to support back during weight training.

yoga stretching mat for therapy

Yoga Mat

Step 1

For yoga workouts, stretching, therapy and abs exercise routine.

yoga stretching block for therapy

Yoga Block

Step 1

For yoga workouts, stretching and therapy.


standing desk for lower back pain

Adjustable Standing Desk

Step 1

Useful in the treatment of lower back pain. Alternate standing and sitting to activate the glutes. Prevents weak glutes muscles that contribute to lower back pain.

standing comfort mat

Standing Comfort Mat

Step 1

Reduce knee pain and foot fatigue during long periods of standing.

kneeling chair for lower back pain

Kneeling Chair

Step 1

Useful in the treatment and prevention of lower back pain. Kneeling chair supports the alignment of the spine.


back foam roller deep tissue back massager

Back Foam Roller

Step 1

Firm deep tissue back foam roller. Effectively targets the deep erector muscles of the back to relieve back pain without putting pressure on the lumbar spine.

pull-up bar for spine therapy

Hanging Pull-up Bar

Step 1

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

epsom salt magnesium sulfate

Epsom Salt

Step 3

Epsom salt contains magnesium sulfate which relax muscles. Epsom salt can be used in conjunction with a magnesium supplement for magnesium therapy.

DIETARY SUPPLEMENTS

Creatine

Creatine is widely known as the single most effective supplement that promote 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 workout, stacked (taking in conjunction) with whey protein, BCAAs and a fresh fruit. The brands below are good options to consider. I use Beyond Raw Creatine HCL. Click the link to check it out.

creatine monohydrate powder

Creatine Monohydrate Powder

Step 1


creatine hcl creatine hydrochloride powder

Creatine HCL Powder

Step 1


creatine hcl creatine hydrochloride powder

Creatine HCL Powder

Step 1



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 workout, stack whey protein with Creatine and BCAAs in water (use 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.

essential whey protein powder isolate whey protein

Natural Whey Protein

Step 1


essential whey protein powder isolate whey protein

Whey & Casein Blend Protein Powder

Step 1


essential whey protein powder isolate whey protein

100% Whey Protein Powder

Step 1



Casein Protein

While whey protein is absorbed fast into the bloodstream, Casein is released in a slow and prolonged 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.

casein protein powder 100% micellar casein slow digesting protein

Casein Protein Powder

Step 1


casein protein powder 100% micellar casein slow absorbing protein

Casein Protein Powder

Step 1



Branched-Chain Amino Acids (BCAAs)

BCAAs help reduce muscle breakdown and increase protein synthesis which help you build and maintain muscles 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. Click the link to check it out.

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

BCAA Amino Acids

Step 1


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

BCAA Recovery Powder

Step 1


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

Pre-Workout & BCAA 

Step 1



Pre-Workout

Pre-workout is a caffeinated supplement which increase 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 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 diminish the longer you take it. I cycle three months ON, one month OFF. 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.

pre workout supplement

pre-workout

Step 1


pre workout supplement

pre-workout

Step 1


stimulant pre-workout supplement

pre-workout

Step 1



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 supplement in their diet. With vitamins and minerals supplementation more is not better and is often toxic to the body. The brands below are good options to consider. Click the link to check it out.

Adult multivitamins

Adult multivitamins

Step 1


Men's Daily Multivitamins

Men's Multivitamins

Step 1


Multivitamins for Women

Multivitamins for Women

Step 1



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. Click the link to check out the brands below.

fish oil omega 3 supplement

Fish Oil Omega 3

Step 1


fish oil triple strength omega 3

Fish Oil Omega 3

Step 1



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. Click the link to check it out

vitamin b12 methylcobalamin

vitamin b-12

Step 1


vitamin b-12 methylcobalamin

Vitamin B-12

Step 1



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

Step 1


msm powder pure distilled fine msm

mSM Pure powder

Step 1


ph test strips test body ph level for alkaline & acidity

PH test strips

Step 1



Fix Acute Inflammation & Degenerative Pain

There's nothing more annoying than taking a supplement and not noticing anything different. I've tried a lot of joint supplements and believe most of them are a waste of money. The only joint supplement I tried and felt some improvement is Wobenzyme N. It's a clinically studied joint health supplement that helps with acute inflammation. It can help speed up post-workout inflammatory pain. I also 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 Chloride Liquid

Step 1


Wobenzyme N Joint Health supplement

Wobenzyme N Joint Health

Step 1


Magnesium glycinate capsule

Magnesium glycinate

Step 1


FITNESS MEAL PREP & BODYBUILDING CONTEST PREP

digital food scale

Digital Food Scale

Step 1


meal prep food containers

Meal Prep Food Containers

Step 1


insulated lunch bag

Insulated Lunch Bag

Step 1



body measure tape

Body Tape Measure

Step 1


body fat caliper

Body Fat Caliper

Step 1


digital body weight scale

digital body weight scale

Step 1



universal smartphone suction cup mount

universal smartphone suction cup mount

Step 1


resistance bands for exercise

resistance bands for exercise

Step 1


meal prep lunch box

meal prep lunch box

Step 1


HEALTHY FOOD RECIPES & 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 whole-foods plant-based dietary lifestyle or interested in new ideas to cook delicious foods, check out the cookbooks below.

everyday happy herbivore
forks over knives cookbook

the china study cookbook
straight up food
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*Fitness results varies by individual effort, as such, individual results may vary.


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