21 Best Recovery Tools for Runners to Speed Up Muscle Repair

After a long run, do you ever find yourself feeling sore, tight, or stiff? You may even worry that these sensations could lead to an injury that sidelines you from your next run or race. You’re not alone. Recovery is a significant component of running that can help you avoid injury and perform your best. With the proper recovery tools, you can bounce back quickly after even the most challenging workouts so you can run again soon and feel great as you do. This article will cover the best recovery tools for athletes as well as runners to help you recover quickly and effectively so you can run more consistently, avoid injury, and feel strong after every session. 

One recovery tool that can help you achieve your goals is Pliability’s mobility app. With quick routines that target your needs and goals, Pliability makes it easy to incorporate recovery into your routine so you can achieve your objectives and get back to doing what you love—running!

Why Is Recovery Important After a Long Run or Walk?

Long-distance running and walking place significant strain on both the body and mind. Physically, particularly in the legs and feet, which can hinder recovery and performance if left unmanaged, they cause: 

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• Muscle fatigue
• Tissue damage
• Inflammation

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These activities also stress the cardiovascular and immune systems, potentially leading to elevated heart rates and blood pressure and greater susceptibility to illness. Mentally, the demands of endurance training can contribute to: 

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• Stress
• Anxiety
• Fatigue

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A well-structured recovery routine is essential to minimize these effects, promote healing, and support physical and mental well-being.

Repair Muscles and Reduce Inflammation

Recovery helps to repair muscle damage and reduce inflammation after long runs or walks. Recovery methods help to reduce soreness and stiffness, so athletes can feel their best as they train for their next race, such as: 

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• Rest
• Active recovery
• Massage 

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Replenish Energy Stores 

Long-distance activity depletes the body’s glycogen stores, leaving athletes feeling fatigued and sluggish if not replenished. Recovery is how the body replenishes these energy stores to help athletes feel their best as they prepare for their next race. 

Helps Prevent Injury 

Recovery is crucial for injury prevention. Extended activity like long runs and walks can lead to overuse injuries, especially in the: 

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• Feet
• Shins
• Knees
• Hips

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Recovery helps the body adapt to training stresses and allows for healing micro-injuries during exercise. This process is vital to keeping athletes healthy as they increase their mileage or intensity. 

Foot Recovery Is Crucial Too 

Experts emphasize that recovery is essential for runners and anyone who walks long distances or spends extended time on their feet. According to Dr. Jacob VanDenMeerendonk, a Southern California-based physical therapist, foot recovery is crucial in preventing injuries such as: 

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• Plantar fasciitis
• Achilles tendinitis
• Knee or lower back pain

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“Our feet are the foundation of how the body interacts with the ground,” he explains. “When foot function is compromised, it can trigger a chain reaction of issues throughout the body, even reaching the neck.” In short, effective foot recovery supports full-body health and injury prevention.

Recovery Starts With Foot Mobility 

I relied on expert-approved recovery methods to keep my feet healthy during a year of intense training. One key tip from Dr. Jacob VanDenMeerendonk: remove your shoes after a run or walk and spend 5–10 minutes on foot and ankle mobility. 

“This is the best time to target the small muscles while they’re still warm,” he advises. Not sure where to start? Guided stretch videos on YouTube can be a great resource. Whatever techniques you choose, consistency is crucial. “Don’t wait for problems to arise,” VanDenMeerendonk says. “A regular recovery routine is key to injury prevention and long-term health.”

Related Reading

‍

• What Is Active Recovery
• Why Is Recovery Important for Athletes
• Is Yoga Active Recovery
• Should You Be Sore After Every Workout
• Calves Sore After Running
• Which Muscles Recover the Fastest
• Why Are Ice Baths Good for Muscle Recovery
• What to Do on Recovery Days
• Why Is It Important to Include Recovery Time in a Workout Program?
• What to Drink for Muscle Recovery

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21 Best Recovery Tools for Runners

1. Best Recovery App: Pliability

Runners need to be flexible, and not just when it comes to their training plans. Sticking to a routine can help runners avoid injuries; recovery apps can help them get back on track if they do get hurt. 

Pliability offers a fresh take on yoga, tailored for performance-oriented individuals and athletes. Our app features a vast library of high-quality videos designed to: 

‍

• Improve flexibility
• Aid recovery
• Reduce pain
• Enhance range of motion

‍

Pliability provides daily-updated custom mobility programs for those interested in optimizing their health and fitness. It also includes a unique body-scanning feature to pinpoint mobility issues. If you're feeling limited by pain or ability to move, Pliability aims to complement your fitness routine and help you move better. 

Sign up today for 7 days absolutely for free on iPhone, iPad, Android, or our website to improve flexibility, aid recovery, reduce pain, and enhance range of motion with our mobility app.

2. Best Foam Roller: Roll Recovery R4 Body Roller

The Roll Recovery R4 Body Roller is our top pick for its: 

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• Versatility
• Firm density
• Thoughtful design

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Made with high-density EVA foam and engineered ABS, it features a subtle diamond texture and curved contours that allow users to adjust intensity easily. A center groove supports spinal alignment and effectively targets the: 

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• Back
• Shoulders
• Triceps
• Forearms
• IT bands
• Achilles tendons
• Hip flexors

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Ideal for deep tissue work and gentle rolling, the R4 offers wide-ranging applications. 

Note: Its textured surface may attract pet hair or dust. Using a yoga mat can help keep it clean.

Dimensions: 18 x 6 in | Weight: 2.6 lbs

3. Best Foam Roller: Runner-Up: TriggerPoint Grid Foam Roller

The TriggerPoint GRID Foam Roller is our runner-up in the foam roller category, praised for its compact size, smart design, and versatile performance. It features a soft, textured EVA foam surface over a firm, hollow core, offering comfort and deep tissue relief. 

The GRID pattern mimics the hands of a massage therapist, promoting circulation and muscle recovery. Ideal for both beginners and experienced users, it allows for adjustable pressure and is easy to transport, making it perfect for race weekends or post-run recovery.

Dimensions: 13 x 5.5 in | Weight: 1.4 lbs | Material: EVA foam

4. Best Foam Roller for Deep Tissue Massage: RumbleRoller 12″ Compact Original Textured Foam Roller

The RumbleRoller 12″ Compact Original Textured Foam Roller is designed for deep tissue work, thanks to its distinctive spiky surface. The firm yet flexible foam bumps mimic thumb-like pressure to knead muscles, release trigger points, and improve mobility. Rocking side to side adds extra intensity for targeted relief. 

While softer than it appears, the RumbleRoller delivers a more aggressive massage and best suits experienced users. It excels at reaching deeper muscle layers and is ideal for daily use, but it may be too intense for beginners or those with sore muscles.

Dimensions: 13 x 5 in | Weight: Not listed | Materials: Not listed

5. Best Soft Foam Roller: Pro-Tec Athletics 35″ EVA Bold Foam Roller

The Pro-Tec Athletics 35″ EVA Bold Foam Roller is our top recommendation for beginners and those seeking a gentle, full-body massage and stretch. Made from lightweight, closed-cell EVA foam, it features a slightly textured surface that’s easy to clean and maneuver. 

Its soft foam and extended 35-inch length enhance flexibility, improve circulation, and facilitate myofascial release. Thanks to its length, this roller also supports a range of exercises, such as chest and hip openers. Users can lie lengthwise along the roller for full spinal support. While it’s not the most portable option, it’s a versatile tool for at-home recovery and stretching routines.

Dimensions: 35 x 6 in | Weight: Not listed | Material: EVA foam

6. Best Foam Roller for Travel: Brazyn Life Morph Collapsible Foam Roller

The Brazyn Life Morph Collapsible Foam Roller is an ideal travel companion for runners who need recovery tools. This innovative foam roller collapses to a 2-inch-thick flat board for easy packing, perfect for race travel or limited luggage space. Setup is simple: pull the looped cords to lock it into place, and press the aluminum end plates to collapse. 

Despite its compact design, it offers firm, effective muscle relief, thanks to its bamboo and aluminum core and cushioned EVA foam exterior. While it's priced higher than standard models, the portability and performance make it well worth the investment for frequent travelers.

Dimensions: 14.5 x 5.5 in | Weight: 1.5 lbs | Materials: Bamboo, Aluminum, EVA foam

7. Best Vibrating Foam Roller: Therabody Wave Roller

The Therabody Wave Roller enhances traditional foam rolling with percussive vibration technology for deeper muscle relief. Powered by a 12V lithium-ion battery with up to 3 hours of runtime, it offers five vibration intensity levels controlled manually or via the Bluetooth-connected Therabody app. 

The app also includes guided recovery routines for optimized results. Despite its power, the Wave Roller remains impressively quiet, mainly when used on a yoga mat. It’s soft, high-density EVA foam provides both comfort and sound dampening. At just 3.3 pounds, it’s portable and compact enough for gym bags or post-race recovery.

Dimensions: 12 x 5 in | Weight: 3.3 lbs | Materials: Hypo-allergenic EVA high-density foam

8. Best Massage Roller: Medi-Dyne Pro Stick Massage Roller

The Medi-Dyne Pro Stick Massage Roller offers targeted, customizable relief for sore muscles, tendons, and trigger points. Designed with three interchangeable massage rings: 

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• Soft-density (blue/white)
• Medium-density (blue/gray)
• Firm-density (red)

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This handheld tool allows users to adjust pressure based on muscle sensitivity and recovery needs. 

Ergonomic hand grips on both ends provide superior control and leverage, while the durable steel core prevents bending, even under deep pressure. At 21 inches long, it’s lightweight, easy to maneuver, and highly effective for large muscle groups.

Dimensions: 21 x 2 x 2 in | Weight: Not listed | Materials: Steel core with varied-density rings

9. Best Massage Roller for Deep Tissue Massage: Brazyn Life Morph Stick

The Brazyn Life Morph Stick delivers impressive versatility and deep tissue relief in a compact, portable design. Featuring a 6-inch center of deeply textured foam and two 3.5-inch handles, this tool can be used in multiple configurations to target various muscle groups and tendons. The two included foam rings are removable, and users can expand functionality by adding two additional rings (sold separately for $10). 

With four rings, the stick mimics the function of a foam roller, and its grooved texture penetrates deeper into muscle tissue. It also doubles as an abdominal roller for core workouts. Testers found it especially useful as a foot massager under desks and for targeting the: 

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• Achilles
• Shins
• Calves
• Hamstrings
• Triceps
• Forearms

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At just 13 inches long, it’s highly portable, perfect for recovery.

Dimensions: 13 x 4 x 4 in | Weight: Not listed | Materials: High-density foam rings

10. Best Percussive Massager: Hyperice Hypervolt 2 Pro

Powerful yet quiet, the Hyperice Hypervolt 2 Pro is a premium percussive massager designed to deliver deep muscle relief with customizable intensity. Its 90-watt motor offers five speed settings, adjustable via a convenient dial or through the Hyperice app, which also provides guided routines and automation options. The device includes five interchangeable head attachments for targeted muscle recovery across various areas. 

With a stall force of 60–70 pounds, it safely halts percussion if excessive pressure is applied, though we found it nearly impossible to stall during testing. Three LED indicators show real-time pressure levels, allowing for precise control. The Hypervolt 2 Pro boasts a 2–3 hour battery life, depending on usage, and recharges quickly. A color-coded battery light signals when it’s time to plug in.

Dimensions: 8 x 2.5 x 10.4 in | Weight: 2.6 lbs | Materials: Not listed

11. Best Footwear: Hoka Ora 3 Recovery Slide

A reliable pair of post-run shoes is as essential as your daily trainers or race-day sneakers. After completing my last half marathon, I slipped into the Hoka Ora 3 recovery sandals, and they made all the difference. I needed something non-restrictive to give my feet room to breathe and recover. 

With their supportive cushioning and open design, the Ora 3s (yes, even worn with socks) helped me stay comfortable while walking around post-race and navigating the airport the next day. They've since become my go-to for everything from recovery days to trips to and from hot yoga.

12. Best Footwear Runner-Up: Teva Aventrail Sandal

If you prefer a strapped-in fit, these mesh-lined Tevas give you structure without sacrificing the open air blowing over your feet. They’re surprisingly comfortable post-run, thanks to a cushioned footbed, arch support, and the right amount of springiness. You can wear these right out of the box without worries about breaking them in. Just dial in those straps so you don’t develop any hot spots.

13. Best Handheld Muscle Rollers/Balls

You don’t need to break the bank to recover like a pro.

Amazon Basics High-Density 36-Inch Foam Roller

Recommended by Runner’s World Deputy Editor Mallory Creveling, this affordable foam roller proves that practical recovery tools don’t have to be expensive. “For about $20, this roller has just the right density to release tension in the quads, glutes, and calves,” she says. 

The 36-inch length also makes it ideal for full-body stretches. One favorite move involves lying vertically along the roller to open the chest and shoulders or gently massaging the back by moving the arms in a snow angel motion.

Oceanfoam Massage Balls

Compact and eco-conscious, these massage balls are made from 15% bloom algae and feature a textured surface perfect for digging into tight spots. Use them to target hard-to-reach areas like the hips, upper back, and the bottoms of your feet. 

Pro tip: roll them on the “insomnia point” at the base of your heel to help promote better sleep.

Yoga Tune Up Therapy Balls

Creveling turns to these softer therapy balls when addressing smaller, more sensitive areas like the psoas, hip flexors, or the bottoms of your feet. “They’re not super hard, which is ideal for tight, tender spots,” she explains. They're also great for relieving tension in the neck, shoulders, and deep within the glutes.

14. Best Recovery Salts: Dr Teal’s Pure Epsom Salt Soak

Epsom Salt Baths: A Relaxing Addition to Recovery

After a challenging long run, I turned to fellow Shop TODAY staffer and avid marathoner Kate McCarthy for recovery advice. Her top recommendation? A hot Epsom salt bath. I began incorporating the practice about three times a week, especially after long runs or intense speed workouts, and found it helped relax sore muscles and eased post-run stress.

While the scientific evidence supporting Epsom salt’s role in muscle recovery is limited, the benefits shouldn’t be dismissed entirely. “It physically feels good to soak your feet in a warm bath with Epsom salts, which could help relieve the sore feeling,” says Dr. Priya Parthasarathy, a podiatrist in Silver Spring, Maryland.

Still, experts caution against relying on it as a cure-all. “Any modality such as heat or cold can improve movement tolerance and reduce nerve irritation post-workout,” says physical therapist Dr. Jacob VanDenMeerendonk. “But they shouldn't be viewed as a way to heal the body or reverse the physiological effects of a long run. They’re tools to support overall movement and comfort.”

15. Best Pain Relieving Ointment: Tiger Balm Pain Relieving Ointment

There’s something undeniably comforting about the hot-cold sensation of Tiger Balm on tired muscles, which is why I found myself applying it to my legs and feet nearly every night. Anecdotally, it seemed to ease my soreness, even if that relief might be more mental than medical.

Experts agree that topical products like Tiger Balm, Deep Blue, Biofreeze, Emu oil, and CBD creams relieve temporary muscle pain. “These products offer a cooling and soothing effect that may help reduce post-activity soreness and aid in recovery,” explains Dr. Jacob VanDenMeerendonk. “Some ingredients may have anti-inflammatory properties, but current research doesn’t offer conclusive evidence.”

Still, there’s little downside. “They can help, or they might do nothing, but the good news is there are no major side effects to trying them,” says VanDenMeerendonk.

16. Best Heating Pad for Neck Pain: Comfytemp USB Heated Neck Wrap for Pain Relief

Whether you shrug your shoulders while running, feel pain due to tension, or simply spend a lot of time at the computer, heat is an ideal way to relax muscles. This is a classic case where heat will do more than ice. 

For this, look for a heating pad that fits the neck. This pad by Comfytemp does the job right and has three heat settings so that you can adjust it according to your preferences.

17. Best TENS Unit: AUVON Dual Channel TENS EMS Unit

Among the many recovery tools I tested this year, the AUVON TENS & EMS device stood out for its surprising effectiveness and convenience. Powered by long-lasting rechargeable batteries, this compact unit delivers Transcutaneous Electrical Nerve Stimulation (TENS) and Electrical Muscle Stimulation (EMS), two distinct yet complementary therapies.

TENS sends gentle electrical impulses through electrode pads to help block pain signals and promote muscle relaxation, offering a drug-free alternative for pain management. On the other hand, EMS delivers stimulation deeper into the soft tissue, skin, fascia, and muscle to improve circulation and potentially enhance muscle performance or strength.

This highly adaptable device has 24 massage modes and 20 intensity levels. For sore muscles, you can start on a gentler setting and gradually increase intensity as you recover. Whether managing post-run soreness or supporting ongoing physical therapy, this tool offers customizable relief for every stage of muscle recovery.

18. Best Compression Recovery: CW-X Stablyx Tights

While not new to the market, these compression tights continue to draw attention every time I wear them, and for good reason. Many runners gravitate toward popular recovery tools like NormaTec compression boots. While those boots have a strong fanbase, they’ve never quite worked for me. For the price point, I’ve experienced far more significant and consistent recovery benefits from high-quality compression tights, and they’re far more travel-friendly, too.

What sets these tights apart is the built-in support system. Strategically placed bands offer targeted compression around key areas like the knees and IT bands, which I especially appreciate during longer runs. This design can help reduce soreness, minimize swelling, and promote faster recovery.

As I increase mileage, these tights provide the extra support I need during training. At home, I also opt for lighter compression pants for post-run recovery. Compression wear offers a practical and convenient alternative to bulkier gear, making it a must-have in my recovery toolkit.

19. Best Red Light Therapy Device: Rotsha Red Light Therapy Device

A few years ago, I remember having a chiropractor use this tool on my ankle a few days before a race, and it felt dramatically better. Honestly, who knows if it was time or the therapy…but I’m open to anything! 

In the least scientific way possible, I’ll describe it as the wavelengths of the red light reaching your cells to increase ATP, reducing cellular stress and allowing healing to kick-start. As we all know, running recovery goes well beyond what we do to our muscles, but still… these are fun!!

20. Darn Tough Women’s Run No Show Tab Ultra-Lightweight Running Sock

What you wear on your feet during a long run or walk can significantly impact how you feel later. While choosing the right shoes is key, Parthasarathy notes, “don’t underestimate your socks either!” I always ensured I had a clean pair of these running socks from Darn Tough before I embarked on a long run. 

They have a light layer of cushioning on the bottom, which adds comfort, but they're not so bulky that they affect how your feet feel in your shoe. The tab at the back also helps prevent blisters.

21. Best Compression Boots: Hyperice Normatec 3 Legs

The Hyperice Normatec 3 Legs earns our top spot in the compression boots category. Thanks to a significant price drop, this once-premium-only tool has become far more accessible. Known for delivering high-quality, dynamic air compression therapy, the latest model maintains the same elite recovery performance at a more competitive price.

The boots use sequential air compression to enhance circulation, reduce muscle soreness, and speed recovery, particularly after intense workouts, races, or heavy lifting. The system includes two zippered leg sleeves, a hose, and a control unit that allows you to customize pressure levels, target specific muscle zones, and set session durations. Optional attachments for hips and arms are also available (sold separately).

Ease of Use and What’s Included

Operation is simple: zip the sleeves over your legs, connect the hose, and use the control unit to start your session. Whether lounging on a couch or reclining in a chair, the experience is deeply relaxing and effective, especially for easing delayed-onset muscle soreness (DOMS).

Included: 

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• Control unit
• Two leg sleeves
• Connection hose
• Power adapter
  
  

Sold separately: 

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• Carry case ($150)
• Arm attachments ($400)
• Hip attachment ($250)

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Related Reading

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• Natural Muscle Recovery
• Is Sauna Good for Muscle Recovery
• Is Swimming Good for Recovery
• Benefits of Active Recovery
• How to Speed Up Muscle Recovery
• Active Recovery vs Rest Day
• Active vs Passive Recovery
• Recovery Methods for Athletes
• How to Speed Up Muscle Strain Recovery
• Muscle Recovery Time by Age

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Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

Pliability offers a fresh take on yoga, tailored for performance-oriented individuals and athletes. Our app features a vast library of high-quality videos designed to: 

‍

• Improve flexibility
• Aid recovery
• Reduce pain
• Enhance range of motion

‍

Pliability provides daily-updated custom mobility programs for those interested in optimizing their health and fitness. It also includes a unique body-scanning feature to pinpoint mobility issues. If you're feeling limited by pain or ability to move, Pliability aims to complement your fitness routine and help you move better. 

Sign up today for 7 days absolutely for free, on iPhone, iPad, Android, or on our website to improve flexibility, aid recovery, reduce pain, and enhance range of motion with our mobility app.

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