Best Self-Massage Tools for Marathon Runners
How to find the perfect self-massage tools for you!
This post was written by Coach Erica Knighton.
“What is this thing?”
Self-Massage Tools give distance runners a big advantage when it comes to preventing and recovering from injury. Massage helps me improve my flexibility, increase my range of motion, reduce my muscle tension, and reduces my recovery time in between workouts. In a perfect world, I’d have a massage therapist who would instantly appear the moment I had an achy back, sore shoulders, or painfully tight IT bands. Unfortunately, Knighton Runs doesn’t pay me enough for that luxury!
That’s where self-massage tools work wonders. I’ve spent years acquiring an arsenal of tools that help work out my sore spots—or even prevent them from happening in the first place.
The key is finding the right self-massage tools for your needs. While many people can get away with just one general tool to rub and flush their muscles, I have several tools (maybe too many) that address more specific needs.
Here are the self-massage tools I use on a regular basis to keep me running injury-free:
(Disclaimer – Some of the links below may be affiliate links. As an Amazon Associate I earn from qualifying purchases.)
- Foam Roller
A staple for all runners. If you ask a runner friend what to do about your achy IT band chances are they will say “try foam rolling.” - Portable Massage Gun
Massage guns are increasing in popularity and I will admit I jumped on the bandwagon here. However, the price of the very popular TheraGun and Hyperice Hypervolt gave me major sticker shock. I opted for this much less expensive version. It’s quite a bit louder than its competitors, but it gets the job done. Personally, I just don’t see the value in the “name-brand” products which are 4-6x the price of the generic models. - Golf Ball
A golf ball is perfect for travel and can get into those tough places. Just be careful not to go too hard when using it or you might bruise. - Prostretch – Calf Stretcher
This is one of my oldest tools. It’s been with me since my high school cross country days when my teammates and I affectionately called it “Baby”. If you have chronically tight calves as I do, this stretcher will be your new best friend. It helps relieve and stretch the plantar fascia, calf, foot, and hamstring muscles far more effectively than conventional methods. - Roll Recovery – R3
Another great option for rolling our achy arches and plantar fascia. This one is great to toss in your travel bag to bring to a race. - Trigger Pin
I picked this one up at the Boston Marathon Expo quite a few years ago and to be honest I don’t think this specific one is still being made. I can tell you that this is the most painful (and least frequently used) tool we own. With that said it’s great for a sore back or a really tight IT band. Desperate times call for desperate measures. - Sidekick Curve
If you’ve ever had the Graston Technique performed on you then you already know the torment and bliss of a Sidekick. This incredible tool works by providing myofascial release to your problem areas. By breaking up scar tissue and adhesions just beneath the skin you can restore blood flow to problem areas. Not only does this reduce pain, but it also improves overall mobility. - Bike Polo Ball
From Coach Chris’s glory days as a semi-professional Bike Polo player, this hard red ball can work wonders on a sore hamstring. If you can’t get to the Bike Polo tourney, a lacrosse ball is a good alternative. I also like to use a tennis ball when I know I will be in the car for a long period of time. It’s a great way to get a little extra self-care in on the go! - Roll Recovery – R8
The go-to tool in the Knighton household. This tool cannot be beaten. A huge selling point for me was that you can literally use this one while sitting on the couch (hello lazy runner) and it’s not nearly as scary as it looks. So while it is a tad pricey, I highly recommend the investment. - Softball
If you want to “go big or go home” you can use a softball to dig into that Hammy just the way you might with a lax ball or tennis ball. - The Stick
And finally, the Stick. This is another staple for all runners. It travels well and can be used on almost all areas of the body. I love to quickly roll out my calves and quads before I head out the door for a run.
And there you have it – the Knighton Runs arsenal of massage and self-care tools.
Do you have questions about any of these self-massage tools? Is there a tool you love that I neglected to mention? Let me know in the comments below or send me a message on IG @mrs.knightonruns.
