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15 At-Home Injury Prevention Remedies for Runners Under $50
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Effective, at-home injury prevention doesn't have to cost a bundle—in fact, it often costs more time than money to ward off pesky running injuries. If you wait until a nagging pain becomes a full-blown injury, then you'll start racking up the co-payments to sports medicine doctors, visits to the personal trainer or physical therapist to restore mobility and increase strength, and race entry fees that you'll have to forfeit during your forced time off. Avoid the physical and mental anguish of a running injury by trying one of these at-home injury prevention tools that all cost less than $50.
The Strassburg Sock
$39.50
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For runners struggling with heel pain, very tight calf muscles and Achilles tendon issues, the Strassburg Sock is a comfortable high sock with a fabric strap attached to the top that keeps the ankle flexed to allow the fascia to heal when worn to bed at night. An independent, peer-reviewed study revealed that average recovery time for Strassburg Sock users with plantar fasciitis was 18.5 days, with a 98-percent recovery rate within eight weeks. Use as soon as heel pain begins, and the pain could subside within a few days.
Textured Foam Roller by Gaiam
$29.98
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Release built-up tension, increase blood flow, and help prevent delayed onset muscle soreness with the textured foam roller. Take the compact-sized roller anywhere for a post-workout deep-tissue massage.
Rumble Roller
Travel Size: $44.95
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When the smooth surface of a regular foam roller no longer cuts it, introduce your sore muscles to the plastic "teeth" of the rumble roller. The rugged grooves really did into your tight spots, so grit your teeth and use this when you can't get a sports massage. It hurts so good.
Runner's Remedy Icing and Compression Sleeves
$19.95
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Runner's Remedy products make R.I.C.E (rest, ice, compression and elevation) nearly effortless. Users simply need to freeze the reusable ice packs, put on the compression sleeve, slide the frozen ice pack in the pocket, put their legs up, and rest. While the jury remains undecided on the impact of compression on healing and recovery, the research doesn't suggest any negative effects. And those who've used resealable bags filled with melting ice or ice-filled trimmed Styrofoam cups to ice sore spots will appreciate how clean and localized the Runner's Remedy sleeves are.
Icy Feet
$29.99 each foot
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Another genius, mess-free icing invention, Icy Feet are like ice-cold Birkenstock sandals for your feet. Remain mobile, if you need to, while icing sore feet. Simply strap the Icy Feet to your feet while wearing socks, and put your feet up for 15 to 20 minutes.
Foot Log Foot Massager
$19.99-$39.99 (multiple products)
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Like a mini rumble roller for your feet, the footlog offers deep-tissue massage for the bottoms of your feet. Place as much or as little pressure via your bodyweight on the footlog as you'd like, and slowly roll the log over your arches, heel and balls of your feet. Take the portable footlog with you when you travel to races, and you can even keep one under your desk at work for post-run massage while you work.
ProStretch Plus
$40
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Stretching remains the cheapest, easiest and fastest injury prevention tools that many runners don't make time to do. While it's possible to stretch the feet and Achilles without any props, the ProStretch Plus provides a customizable stretch for the feet, heels, Achilles and calves. Place your foot in the removable toe lift to maximize the stretch through the toes and plantar fascia. Place your foot more in the middle of the device with your hands against the wall to get a better stretch through the calf and Achilles. Lean forward with your hands against a wall to get a great stretch in the shins.
StretchRite
$25
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Increase flexibility throughout your entire body with the StretchRite rope, which features six ergonomically-shaped handgrips that provide non-cinching hold on the hands. The handgrips allow you to adjust tension during your stretches; as your flexibility improves, you can increase the intensity of the stretch by advancing to the next handgrip position.
Tiger Tail Rolling Massager
$34.95
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If you're looking for a portable massager that's easy to use, the Tiger Tail Rolling Massager can be used to apply gentle pressure to muscles. Use as part of a dynamic warm up to prime muscles for movement, or as part of a cooldown routine to begin the recovery process.
Trigger Point Massage Balls
$19.99 to $24.99
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Trigger Point Massage Balls mimic the pressure of a thumb (TP Massage Ball) or forearm (TP Factor Ball) to provide localized massage. Ideal for hard-to-reach areas that foam rollers can't reach such as the front of the hips, the pectorals and the arches of the feet, these massage balls help relieve minor muscle aches. The TP Factor Ball is the firmer of the two.
Trigger Point Rock Tape
$18
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An incredibly flexible kinesio tape that stretches in a way that's similar to the way our skin moves, Trigger Point Rock Tape lifts the skin away from the muscles to increase blood flow to the affected area. The tape purportedly reduces muscle fatigue and promotes proper form by helping athletes coordinate their movements.
CEP Recovery+ Pro Socks
$50
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If you're going to try compression as a recovery tactic, you may as well get socks that fit you properly. CEP sells knee-high compression socks made of air-permeable knit (a good thing because these snug socks can get really warm) in customizable sizes and a variety of colors. Reported benefits include reduced lactic acid and decreased muscle soreness.
Zensah Compression Leg Sleeves
$39.99
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You've seen plenty of runners sporting calf compression sleeves at races and on training runs in the park, and the biggest question non-users have is: Do they work? The answer depends on what you're hoping to achieve by wearing them. If you're looking for calf muscle support during running and at rest, these sleeves deliver. Other possible benefits include shin splint relief and decreased fatigue.
EXOS Stretch Rope
$14.99
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Smartly designed for runners to increase flexibility, the EXOS stretch rope includes hand loops and a durable foot strap. Great for runners of all heights, the stretch rope measures 10 inches long. This rope is ideal for completing Active Isolated Stretching.
EXOS Stability Trainer
$42.99
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Improve balance, proprioception and intrinsic muscle strength in the feet, ankles, shins, Achilles and calves by simply standing on the anti-slip ridged surface of the stability trainer. Complete runner-specific strength exercises such as single-leg exercises, such as pistol squats, calf raises and hip drives. Place arms or feet on the trainer when completing supine or side planks for a challenging core workout. The stability trainer is a must-have to build the strength and balance necessary to tackle rough, rocky trail terrain.