Massage can be a powerful therapy for runners to help with injury recovery and prevention, and to boost your performance. Regular massages can help runners improve flexibility, increase range of motion, reduce muscle tension and spasms, and reduce recovery time in between workouts. They can also be a relaxing way to unwind and recover from a long run or hard workout.
While massages by a professional can work wonders, most runners don’t have the money or time for regular massages. But you can still get similar benefits by using massage tools such as foam rollers, sticks, and massage balls. Here are recommendations for some of the best massage tools for runners.
TriggerPoint GRID Foam Roller
Research has shown that regular foam rolling can help athletes with benefits such as decreased muscle and joint pain, increased circulation and flexibility, improved range-of-motion, better balance and improved gait. I’ve tried lots of foam rollers and the TriggerPoint’s GRID Foam Roller is the one that I use consistently, especially when I’m training for an endurance event. I use it to roll through tight muscles, knots, and kinks, especially on my IT band and hamstrings. While it costs a bit more than other foam rollers, the GRID will last a lot longer.
Theragun Mini Handheld Massage Gun
Theragun’s Mini Handheld Massage Gun delivers rapid and intense pulses of pressure that penetrate deep into your muscles, offering the benefits of a deep-tissue massage without the expense. This mini massage gun is convenient, portable, and compact, but still very powerful, and is ultra-quiet. Whether it’s your calves, quads, hamstrings, or back, you can use the massager to effectively address the tightness and knots that often plague runners. You can choose from different speed settings and adjust the intensity to suit your comfort level, allowing you to customize your massage experience. Buy on Amazon
Selfie Massager
This Selfie Massager is a therapeutic massager that applies pressure to muscle knots to alleviate pain and promote healing. Thanks to its intuitive ergonomic design, this ultimate massage tool can be used on every part of the body from the neck to the feet. The Selfie Massager is the perfect blend of form and function, with each therapy node and spike playing a role in helping to work out muscle knots and trigger points.
The curved handle is positioned at the end of the staff allowing the user all 23.5 inches of length for leverage and reach, which is especially helpful for those with limited range in mobility (often the case when dealing with a running injury!). An effective and very affordable tool, this massager gets high marks from our testers and is a favorite among runners.
The Original Massage Stick
The Original Massage Stick was specifically designed for runners to help increase flexibility, speed up recovery time, as well as reduce muscle soreness, stiffness, and pain. Similar to a foam roller, you can roll the Stick on your muscles for a self-massage. Runners find it to be particularly effective for massaging tight leg muscles. With its straightforward design, it’s beginner-friendly and requires minimal instruction to use effectively.
The Stick is small enough to fit into a backpack or small suitcase, so you can easily stash it in a backpack and take it along to workouts or races. There are other longer versions, as well as different levels of stiffness, so you can choose one best-suited for your needs. Buy on Amazon
Kieba Massage Lacrosse Balls
Massage balls may be small in size, but they offer a precise and targeted approach to relieving tension and promoting recovery. You can use Kieba’s Massage Lacrosse Balls to provide deep tissue massage by applying pressure to specific points on your body, allowing you to target those hard-to-reach areas that may be knotted or tight. They’re an inexpensive but very effective addition to any runner’s injury prevention and recovery tool collection. Buy on Amazon
TheraFlow Dual Massager Roller
If you’re like most runners and suffer from foot pain from time to time, you might want to try this TheraFlow Dual Massager Roller. It’s designed to soothe foot and heel pain by using acupuncture/acupressure therapy. This roller especially beneficial and can provide relief for those dealing with plantar fasciitis. It’s also a relaxing way to refresh tired and achy feet and improve blood flow. Buy on Amazon
Spiky Massager Roller Balls
For more relief from plantar fasciitis and other issues, these spiky massage balls and foot roller provides deep tissue massage. The spiky outer layer offers a stimulating effect, increasing circulation and improving flexibility. In addition to being effective at relieving foot pain, runners also find the massage balls helpful in dealing with a tight and sore back, shoulder, and legs, and reducing cramping in those areas.
The ball’s small size makes it especially helpful at reaching some of the smaller areas of the back, where a larger foam roller or massage stick may not be able to effectively reach. Rolling out with these spiky roller balls relieves tension and can be a relaxing experience after a long run. Buy on Amazon
Arnica Sore Muscle Massage Oil
This 100% natural massage oil is a blend of essential oils, crafted to soothe sore, tired muscles. Designed for easy absorption, the oil leaves skin feeling nourished and hydrated, while the natural scent helps melt away tension during your post-run massage. Buy on Amazon
Also see:
- Running Gear I Can’t Live Without
- 5 Warning Signs of Running Injuries
- 9 Best Injury Prevention and Recovery Tools
- Best Recovery Sandals for Runners
Why You Should Trust Us
An avid runner, certified running coach, and fitness writer, Christine Luff, ACE-CPT is always researching and testing running gear and gadgets. Her decades of running experience and writing have helped her learn the value of using the best gear to improve comfort, safety, and performance.
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