I’ve been running for a long time. And I know that when I’m injured and unable to do the thing I love, I’m often not very nice. Because of this, I’ve been seeing a physiotherapist for years. Whether I’m injured or not, I have what I call a monthly MOT appointment. I prefer to get a head start on injuries by allowing my physio to stop any niggles from progressing. A regular sports massage helps to relieve tight muscles which in turn reduces the chance of injury and maximises performance. It helps to increase blood flow, break down inflexible tissues and stretch out muscle fibres. All good stuff right?
Then of course the P-word hit, and all non essential services – including private physio appointments – stopped. Even when the country opened up and those working in sports therapy could start working again, travelling on a train for 20 minutes purely to see my physio wasn’t an option for me. So to ensure I could keep myself running safely I knew I needed to invest in some home kit. Here’s what has worked for me so far.
The best one for tight calves
If you’re a toe runner like me, tight calves will be the root of all your running evils. For most runners though, tight calves are just an occasional niggle. But trust me when I say that even niggles should be nipped in the bud as soon as they start. As a massage alternative, many people will already be familiar with foam rollers. But these seem to be the marmite of physio kit. A quick search on Twitter will show you two distinct, passionate camps. There are those who swear by them and those who dismiss them as hokum. But there’s no denying that massaging tight calves is hugely beneficial. But if you don’t have access to a physiotherapist, this is where a muscle roller stick comes in.
There are plenty of roller sticks on the market, all around the £10 mark. I personally use the Physix Gear Sport Muscle Roller Stick. Weighing in at just over 300g and measuring just 44cm long, unlike a foam roller this is a compact. You can easily sling it into your bag for a weekend away (or for that 24 hour race you might have signed up for). As well as your calves, the roller can be used on your quads and hamstrings. It can even be used on your neck and shoulders. But the most useful thing about a roller stick is the fact that you can use it on your own. You don’t need a willing wannabe masseuse to help you out, as you can get a lot of force through the stick on your own. This is made even easier thanks to the grippy moulded handles.
This particular stick also has what they call thermoplastic rollers, which move over the muscles in a more flexible, fluid way than a solid stick. But be warned – I have it on good authority that if you are hairy of leg you might want to use this stick over leggings. Unless you’re looking for a massage and hair removal treatment in one.
The perfect all rounder
Without a doubt, the best piece of kit in my arsenal is a deep tissue massage gun. It’s the closest thing I’ve found to a physio. Although there are some big brand names out there with a hefty price tag to match, my one is by Tamda. There are many other brand options on the market too, all coming in around the £50 mark.
My particular model comes with four different massage heads, and is described as a percussion massage gun. According to Tamda, this is “a new type of hand-held massage device that applies pulses of concentrated pressure deep into your muscle tissue. It can effectively relieve muscle stiffness and soreness [and] increase blood circulation throughout the body, while eliminating lactic acid and facilitating muscle recovery.”
I was dealing with a particularly grumpy calf a couple of months ago which caused me to stop running. I had the gun ready to try, but I admit I was a little sceptical that it would make much difference. But I was astonished at how much better my leg felt by the next day. In all it took just two treatments before I was able to get back out on the road. I only had to stop running for seven days, and even then I felt like I was being overly cautious as I waited two more days after the last treatment before lacing up my trainers again.
Where the massage gun is less convenient than the roller stick, is in the fact that it really is a two person job. This is especially the case if you’re trying to access anywhere on the back of your body. It is just a bit too awkward to try and access those areas with this piece of kit. It’s heavier and hard to get the leverage. Thankfully my husband is willing to use the gun on my calves and lower back (another problem area thanks to my hyperlordosis) but it’s worth bearing in mind if your problems tend to be on the back of your body and you don’t have a second pair of hands.
The additional kit
Although this isn’t tech, I would definitely recommend a decent massage gel, especially when using a roller stick. I’m a big fan of the Recovery Room’s Cold Therapy Gel. 100% plant based, this product is non-sticky and as the name suggests, has a cooling effect on the skin. The company also uses sustainable packaging, which is another plus point on an already great product.
Another additional bit of kit for a new injury that would benefit from the RICE method (rest, ice, compression and elevation) is a Murlien Ice Therapy Massage Roller Ball. Kept in your freezer, this stainless steel massage ball is purse-friendly and effective. It will help you to reduce the inflammation of an injury whilst giving it a gentle massage at the same time. I find it particularly helpful for neck and shoulder pain.
I can’t wait to see my physio again, as no amount of kit can replace her expertise. However it’s reassuring to know that I can keep myself in good enough nick to keep doing the sport I love until things feel a little safer.