If there’s one inevitability in powerlifting, I would argue it’s that at some point, you’re going to feel sore and immobile. If you’re anything like me, you might start looking around for products that can help with what ails you. We’re not alone. Mobility, prehab and rehab are big business in the sports world. Where 10 years ago you may have rolled around a little bit on a foam roller and called it a day, we’re now in a place where companies like Rogue Fitness sell over 150 mobility products.
It’s great to have so many options out there, but what about mobility on a budget? Do you really need a $300 Theragun or a $200 Compex Muscle Stimulator? Today I’m going to outline my top options for making the most of your mobility money. The most expensive item below is $20, and you purchase everything I talk about for $75 total.
So, how do you maintain mobility without breaking the bank? Let’s explore.
1. Lacrosse Ball
Where to Find It: Any sports store; Walmart; Amazon…they are everywhere
Going rate: $3-6 each
For mobility on a budget, you can’t beat a lacrosse ball. You can use it to roll out your feet. You can do self myofascial release on your calves, quads and hamstrings. You can experience the joy that is rolling out your piriformis. It’s a great tool for hitting your pecs. If you lay on it, you can hit your shoulders. For the amount of things that you can do with it, the lacrosse ball is easily the best bang-for-your-buck mobility object around.
I would also recommend the lacrosse ball’s slightly bigger cousin, the softball. Also available pretty much anywhere for a similar price (I got mine for free after it was left at a park), this is a great tool for “meatier” body parts where you might need a little more surface area to work with. The softball is great for glutes and adductors.
Upgrade: Duct Tape ($3.98) + two lacrosse balls
Two lacrosse balls and some duct tape give you the ultimate DIY mobility “peanut” (if you don’t feel like doing arts and crafts, you can also buy a pre-made peanut. It will run you somewhere around $13). The peanut is especially great for your thoracic spine (aka t-spine), which is great news for office dwellers and other frequent computer users who tend to be very locked up here.
For $20 (or less!) you can have two incredible mobility tools that are going to help you with mobilizing almost any body part you could want. This one is tough to beat.
Level-Up Similar Products:
- MobilityWOD Gemini ($36.50)
- Sidekick FUSE Vibration Therapy Device ($95)
2. Mobility Bands (Micro, Mini and Light)
Where to Find It: EliteFTS (micro, mini, light) – they are also frequently on sale!
Going rate: $5 (micro); $10 (mini); $20 (light)
Bands provide you with an excellent option to help work through joint restrictions. They’re also fantastic for mobilizing the shoulders and scapulas and great for strengthening the rotator cuff. Personally, I’ll use a micro band for shoulder TYWLs (the mini works for a lot of people but is a little too much band for me), and the mini for pull aparts and shoulder dislocates. I bust the light band out to mobilize my lats and shoulders and it’s great for banded hip distractions. My personal biggest use for the light band is using it to work on my ankles before I squat.
Bands can also pull double duty if you wind up doing any programming utilizing accommodating resistance, which I would argue further adds to their overall value.
Level-Up Similar Products:
- Crossover Symmetry ($195)
3. DIY Floss
Where to Find It: Any bike shop (here’s one from MEC)
Going rate: $6
Admittedly, I don’t use my floss as much as I used to, but I do have friends that swear by it. It’s great for compressing tissues and can help with blood flow, circulation, and swelling. You can also work your joints through the range of motion you’re trying to restore or improve while wearing it, which is super useful.
To make the discount DIY version of floss, you buy a bike tube. I recommend a mountain bike tube versus a road bike tube just because they are wider. From there, you cut in half. You may have to clean up some white talc-like powder that comes out of the tube, but other than that, you have officially constructed the equivalent of a floss band for about a quarter of the price. If you’re hoping to wrap a quad or something similarly large, your bike tube may not be long enough, but overall, it’s not a bad option (particularly if you’re not sure if you’ll like floss – consider the bike tube a “try before you buy”!)
Level-Up Similar Products:
- VooDoo Floss Bands ($25 for 2×7′; $44 for 2×28′)
- A Variety of Options From Amazon ($20ish; varying sizes and lengths)
4. Toe Spreaders
Where to Find It: The Foot Collective (also available from multiple Amazon retailers, but TFC make a really affordable product)
Going Rate: $13
This may be the least expected addition to this list, but I swear by toe spreaders. Have you ever noticed that little kiddos have awesome little feet with lots of space between their toes? How about that most adults no longer have this, and often suffer from conditions like plantar fasciitis, collapsed arches and bunions? One of the biggest reasons for that is that contemporary footwear tends to jam our toes together. As someone who spent the majority of their childhood in skates, my feet definitely suffered some consequences. I’ve been able to work at undoing a lot of that by working on my feet, and toe spreaders have been a huge part of that.
You can’t trust an unstable base. Strong feet are the base for better ankles, knees, hips and backs. Toe spreaders are one of the best prehab investments that I’ve made.
Level-Up Options:
- Yoga Toes ($37)
- Correct Toes ($65)
What are some of your favourite mobility products? If you have any other mobility-on-a-budget suggestions or hacks, please leave a comment down below!
Two White Lights 
Great tips! I’m not active by any means, but I liked how you clearly explained each mobility product and its benefit. Also liked how you included descriptive photos with your post.
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