Massage Tools for Runners

Running involves a significant amount of repeated impact on the legs and feet that leads to a build up of lactic acid and may cause injury. Massage is a way to release the built-up lactic acid and the tension that the muscles hold. While you may find it difficult to perform self massage at first, there are several different massage tools for runners that can help.

  1. Foam Roller

    • Muscle knots are a common side effect from running. Failing to take care of these knots can lead to micro-tears in muscles, which can sideline a runner for a few weeks or months. Foam rollers can help provide relief and prevent this from happening. This tool is a large cylindrical piece of foam, usually about 3 feet tall and 6 inches wide. A runner may roll his hamstrings, calf muscles or iliotibial (IT) band, which runs along the side of the leg from the knee to the hip.

    Tennis Ball

    • Runners' feet often get tight as the muscles strain during exercise. Getting relief for tight feet can both feel good and prevent injury. One of the best tools for massaging the feet is a simple tennis ball. The size makes it perfect for fitting in the arch or using it to stretch out the toes. Roll the foot and ball in a forward and back motion, and also in a circular motion. Using the hand, the runner may also roll the ball up and down along the IT band to massage when sore.

    The Stick

    • The Stick is a tool that allows the user to roll the individual plastic components over sore muscles to relieve the pain. Similar to the foam roller, a stick is more portable and enables the runner to massage her legs immediately following a run. It provides the person with the capability of performing a deep tissue massage while standing or sitting.

    Medicine Balls

    • Medicine balls come in various weights and sizes. For purposes of massage, they have several different uses. It is more beneficial to select a ball of a slightly heavier weight, usually 10 lbs. or more. Standing on top of the ball allows the runner to massage and stretch the feet. Runners can also stretch out hamstrings while using the medicine ball. The motion for stretching hamstrings is similar to the method used with the foam roller. Using her arms for support, the runner places one leg on top of the medicine ball and rolls her hamstring along the ball to release the tension.