Massager for runners: what really helps after a run

Running puts a very high number of loads on a few muscle groups. An easy ten-kilometre run means several thousand push-offs for each calf. That is why the question of a massager is so common among runners. This article explains what a device can do, which one suits which runner and how to use it without overlooking problems.

What massage can do after running

The best review of recovery after exercise dates from 2018. It analysed 99 studies on methods such as massage, cold, compression, stretching and easy cool-down jogging. Massage performed best against muscle soreness and against the feeling of exhaustion. Certain inflammation markers in the blood also fell.

A second analysis from 2020, with 29 studies and 1,012 participants, looked specifically at performance. The result is sobering: strength, jumping power, sprint, endurance and fatigue did not improve with massage. Flexibility and muscle soreness did, though only slightly.

For runners this means a massager is a tool for wellbeing after training, not for your next personal best. If that is what you expect, you will not be disappointed.

One limitation belongs here. Almost all studies used massage by hand. For massage guns there is a separate review from 2023 covering 13 studies. After several applications, participants reported less muscle pain, but all studies had methodological weaknesses. The principle carries over, but the exact effect of a device is less well documented.

Which device suits which runner

Massage gun: for individual tight spots

A massage gun strikes the muscle quickly and briefly with an attachment. It is the right choice if you feel a specific spot after running, such as the outer thigh, the glutes or the thick part of the calf. It is small enough for a sports bag. Which attachment is meant for what is explained in Massage gun: which attachment for what. You will find models under Massage guns.

Calf massager: for heavy legs after long runs

Foot massagers with calf cuffs inflate air cushions around the foot and lower leg and then release them. You sit and do nothing. That suits long runs or races, when your legs feel heavy and you have no desire to do the work yourself. On rest days, too, the device is easy to use in the evening in front of the television. A selection is available under Foot massagers with calf cuffs. What matters when buying is covered in Buying a leg massager: what to look for.

Your own hands: free and often good enough

If you only run occasionally, you do not necessarily need a device. Five minutes of stroking the calves from bottom to top, sitting with the leg bent, is enough for many people. A device is worthwhile if you run several times a week or your hands simply do not want to after the run.

When and how long

• Timing: After the run and after showering, when your pulse has settled. Before a hard run or race, only briefly and lightly, not as a long deep treatment.
• Duration with a massage gun: About one to two minutes per muscle, the whole session rarely longer than 10 to 15 minutes. More detail is in How often can you use a massage gun.
• Duration with a calf device: One programme, usually 15 to 20 minutes. More does not help more.
• Pressure: Medium rather than maximum. If you are gritting your teeth, it is too much.
• Movement: Move the gun slowly along the muscle rather than holding it in one place.

The basic technique with the gun is described in Using a massage gun correctly. What helps against muscle soreness in general is covered in Muscle soreness: what helps?

Spots runners should leave out

• Shin edge: The bone lies directly under the skin there. Pain along the inner edge of the shin is also a typical sign of overload that you cannot massage away.
• Achilles tendon: A tendon is not a muscle. If you have pain at or above the heel, rest it rather than working on it.
• Back of the knee: Blood vessels and nerves run close to the surface there.
• Fresh injuries: A strain, a torn muscle fibre or a bruise needs rest in the first few days.

Have symptoms checked by a doctor if a pain sits at a clearly defined point on the bone, gets worse when walking or lasts longer than a week. It may be a stress reaction of the bone. A calf that is swollen, warm and painful on one side is an emergency sign of thrombosis. In that case, do not massage at all. More about the limits is in Are massagers dangerous?

Frequently asked questions

Should I massage before or after running?

Mainly afterwards. Before a run, a short, light application of a few minutes is enough to warm up, and easy jogging is even better. A long, firm massage right before hard training or a race is not recommended, because it tends to tire the muscles rather than prepare them.

Does a massager replace a foam roller?

Not entirely. With a roller you work with your own body weight and train mobility and body tension at the same time. A massage gun reaches individual spots more precisely, and a calf device works passively. Many runners use both on different days.

Will massage make me faster?

Not according to current research. An analysis of 29 studies found no effect on strength, sprint or endurance. It can, however, ease muscle soreness and slightly improve flexibility. That makes the next runs more comfortable.

Sources

• Dupuy O, Douzi W, Theurot D, Bosquet L, Dugué B (2018): An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: a systematic review with meta-analysis. Frontiers in Physiology. doi:10.3389/fphys.2018.00403
• Davis HL, Alabed S, Chico TJA (2020): Effect of sports massage on performance and recovery: a systematic review and meta-analysis. BMJ Open Sport and Exercise Medicine. doi:10.1136/bmjsem-2019-000614
• Sams L, Langdown BL, Simons J, Vseteckova J (2023): The effect of percussive therapy on musculoskeletal performance and experiences of pain: a systematic literature review. International Journal of Sports Physical Therapy. doi:10.26603/001c.73795

This article does not replace medical advice.