My Top 5 Recovery Tools After a Long Run (or Shift)
Because being a runner in healthcare means your legs never catch a break.
Let’s face it—between long shifts on your feet and squeezing in runs when you can, recovery starts to feel like something you don’t have time for. And if you’re like me, skipping it just leads to more soreness, more burnout, and way less motivation to lace up again.
Over the years, I’ve found a few go-to tools that help me feel human again—especially after back-to-back days of work and workouts.
1. Compression Socks
For work and recovery
These are the MVP of my routine. I wear them during 12-hour shifts to keep my legs from swelling, then sometimes again post-run or post-shift while I’m lounging at home.
✅ Great for circulation
✅ Reduces next-day soreness
✅ Helps with that “dead leg” feeling
Lots of cute colors and designs these days on Amazon and in running stores! This is also my go-to for preventing shin splints.
2. Massage Ball (aka my under-desk bestie)
A foam roller is great, but a massage ball is low-effort and targeted—perfect when I’m too tired to do a full recovery session. I use it on:
- Arches of my feet
- Calves
- Glutes or hips when they’re tight after long runs
It’s easy to keep by the couch or roll under my feet while writing blog posts. You can buy a fancy one, but my go-to is a lacrosse ball. Or a frozen golf ball when my arches are sore.
3. Epsom Salt Baths
Because hot water + magnesium = magic
After a long shift or speed workout, nothing beats a soak. Epsom salts help with muscle recovery, and the warm bath helps increase blood flow to sore muscles. And a bath always acts as a signal to my body that it’s time to rest.
Pro tip: Add a few drops of lavender or eucalyptus oil and soak for 15–20 minutes.
4. Foam Roller
Yes, it’s basic—but it works.
I like to roll out my quads, hamstrings, and calves after a longer run or when my legs feel heavy after three shifts in a row. It doesn’t have to be fancy or take forever—just 2–5 minutes goes a long way while watching a TV show.
If you’ve never used one, start light and focus on big muscle groups. And breathe through it—it shouldn’t feel like torture.
5. Recovery Slides (Yes, They’re Worth It)
As in, the the super comfy but not necessarily stylish slide on sandals that running brands are making now. I didn’t believe the hype at first either. But recovery slides seriously make a difference—especially after a day in work shoes or long runs.
They take pressure off your feet, support your arches, and honestly just feel so good to walk around in post-shift. Mine are not cute, but I don’t even care. I wear them in public all the time because I never want to take them off.
Bonus Tip: Your Best Recovery Tool is Rest
Tools help—but nothing replaces solid sleep, good hydration, and taking a true day off when your body asks for it.
If you’re doing your best to balance work, training, and recovery, give yourself credit. The hard part isn’t pushing—it’s learning when to slow down.
What’s your favorite recovery trick or tool? Drop it in the comments—I’m always looking for new things to try!
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