10 massage tools to ease out post-run knots at home

In a perfect world we’d have sports massage therapists on hand at the end of every big run. Since that’s not possible, using kit like foam rollers and spiky balls is a must to keep injuries and tight spots at bay. These massage tools are ideal for all your at-home treatment needs.

1/ TIGER TAIL STRAPPY TIGER KNOT BUSTER

£20, Triathlon Store

An accessory rather than a massage tool in its own right, but a pretty good idea: it can be strapped to your foam roller (not included) to provide an upgrade and help you get deeper, more targeted pressure in areas where you need it.

2/ BLACKROLL DUOBALL (8CM)

£14.99, Live on the Edge

This is a great travel-companion option for races. It’s extremely light and feels like hardened polystyrene. You simply rest your weight on it in the tight area. It’s adaptable enough to get into most areas but we found it particularly useful for the chest, neck, upper back and Achilles.

3/ PROTEC ORB

£12.45, Amazon

Made from an extremely hard and dense EVA, rolling around on this is like torturing yourself with a giant, bubbly snooker ball. But the relief it gives to areas such as hamstrings, IT band and quads is worth it. The idea is to roll as slowly as you can bear up and down on the affected area and let the ball release the tension in the fascia. Exquisite pain.

4/ 3-IN-1 MASSAGE ROLLER

£14.99, Physio Room

This is actually a 2-in-1 massage tool and an ab workout device. You can a) roll this textured foam roller over your body using the handles b) remove the roller overlay and use the handle underneath as a harder trigger-point massage tool, or c) use it for core workouts.

5/ FASCIA BLASTER

£68.75 + £79.88 shipping, Ashley Black

This branch-like device is designed to help with myofascial release – the knobs represent a therapist’s fingers and you knead away at your legs and glutes in a smooth, sweeping motion. We found it most effective on the IT band and hamstrings.

6/ HYPERICE VYPER

£155, Amazon

If the deep ridges on this hard roller aren’t enough to loosen up those knots, then charge it up via the included USB cable and switch on the vibrate function to bring a whole new level of stimulation to your recovery game. Just so you know, the vibration is quite loud…

7/ SPIKY MASSAGE BALL

£4.49, Physio Room

Spiky massage balls are best used against bare skin or through a thin layer of clothing so the spikes can dig into your muscles. This one comes in a holster that can be used to get more grip when you’re operating it by hand.

8/ STIMU ROLL

£20.41, Physical Company

The great thing about the Stimu Roll is that you can inflate and deflate it with a standard football pump to get just the right level of firmness for you. The red massage part rotates around a central bar and as well as releasing knots of muscle it helps to promote blood flow to the area.

9/ TRIGGER POINT THE GRID FOAM ROLLER

£31.49, Crucial Fitness

The market leader in foam rollers, its grid construction has varying densities so you can use different bits of the roller for, er, different bits of your body. It comes in other colours, too.

10/ D-SHAPED HALF ROLLER

£9.50, Physical Company

This is only moderately stiff so it’s a good option if your legs need some light work. The D-shape gives it stability, so you can rest your weight on it without rolling it – useful if you’ve identified a tight spot.