Running recovery gear
Recovery kit helps tight legs feel better, but it doesn't replace easy days, sleep and eating enough. Get those right first; then a foam roller is the best value add.
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Quick picks
Best value: TriggerPoint GRID foam roller. Best massage gun: Theragun Mini. Budget massage gun: RENPHO. After a race: OOFOS recovery sandals and compression socks.
What recovery kit can and can't do
Foam rolling and massage guns can make muscles feel less stiff and help you move more freely before or after a run. They don't heal injuries. If a pain is sharp, gets worse as you run or lasts more than a few days, rest and see a physio. For most runners, a foam roller used for ten minutes after the long run is all the kit they need. See our foam roller vs massage gun comparison.
TriggerPoint GRID foam roller
The foam roller most physios and running shops stock: a hollow core with a firm, textured surface that doesn't lose its shape.
£26.99
TriggerPoint GRID X foam roller
The firmer version of the GRID, for runners who find a standard roller too soft on quads and IT band.
£32.99
Theragun Mini
Therabody's pocket-sized massage gun. Small enough for a kit bag, with enough power for calves, quads and glutes after a long run.
£89
RENPHO massage gun
A full-size percussion massager with five speeds and five heads, at a fraction of the premium brands' price.
£79.99
RENPHO Reach Mini massage gun
A mini massage gun with an extension handle, so you can reach your own back and shoulders without help.
£39.99
OOFOS OOriginal recovery sandals
Soft, rocker-shaped recovery sandals to slip into after a long run or race. OOFOS says its foam absorbs more impact than standard footwear foam.
£55
Danish Endurance compression socks
Graduated compression socks (21–26mmHg) that many runners wear after long runs and on flights home from races.
£24.95
SPORTTAPE kinesiology tape
Waterproof kinesiology tape from a UK brand. Useful to have in the kit bag, though it isn't a fix for an injury, so see a physio if pain persists.
£7.99Frequently asked questions
Is a foam roller or massage gun better for runners?
A foam roller is cheaper and covers big muscles like quads and calves well. A massage gun is easier on the hands and better for targeted spots. Most runners should start with a roller.
Should I foam roll before or after running?
Either. A few minutes before can help you feel looser; after, it can ease stiffness. Keep it gentle on sore or injured areas.
Do compression socks help recovery?
Research is mixed. Some runners find they reduce post-run leg heaviness, and they're useful on long journeys after a race.
Can a massage gun fix shin splints or an injury?
No. See a physio for persistent pain. Massage tools can help with general tightness only.
Keep reading
How we choose: we don’t lab-test products. Picks are based on published specifications, what each product is designed for, brand track record with UK runners and UK availability. Prices on the buttons update hourly from Amazon UK. About Run For It.