Can't afford weekly treatments? Self-massage with foam rollers and other tools like tennis balls can be beneficial in between visits. They can also help runners prep for workouts, since they loosen muscles. "Just don't overdo the pressure," says Sefton, who notes that even a person's body weight on a foam roller sometimes applies too much force (and causes muscles to tighten in defense).
"Bodywork just before a race or hard workout should be light," says massage therapist Anna Gammal, who worked with athletes at the 2012 Olympics. "We don't want muscles to feel sore or overworked."
More: Eat Right to Minimize Muscle Soreness
After a race or grueling workout, a therapist may go deeper in order to help with recovery—or not. It all depends on the individual, Gammal says. "Through talking with the athlete and using touch, a therapist will determine the state of the muscle and if it's best to use light strokes or deep-tissue techniques to treat an athlete in a safe and productive way."
The 5 Doctors Every Runner Needs
Feeling Squeezed?
Like massage, compression apparel is popular among runners, even though scientific data supporting its advantages has been limited. Here's what we do know.
The Claim: Increases running performance
The Verdict: Studies haven't found any noticeable improvement in speed or endurance in athletes wearing compression gear.
The Claim: Prevents injury
The Verdict: Again, research doesn't back the promise of being able to prevent sprains, overuse, or other injury to joints and muscles.
The Claim: Improves recovery
The Verdict: It's mixed. Some research shows that the gear can boost recovery (by increasing circulation) when worn after exercise.
The Bottom Line: New Zealand researchers who published a study on compression leggings' value in the Journal of Strength and Conditioning Research concluded: "Wearing compressive garments during recovery is likely to be worthwhile, and very unlikely to be harmful."
More: The Physiology Behind Compression Clothing
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