The 10 Best Massage Sticks
10. Idson Muscle Roller
- 9 independent rolling balls
- water- and sweat-resistant
- not the most powerful option
|Rating||4.3 / 5.0|
9. Sklz AccuRoller
- each ball rolls independently
- straps are webbed for a good grip
- some muscles are hard to reach
|Rating||4.1 / 5.0|
8. TriggerPoint Grid
- can be used seated or standing
- regular- and extra-firm options
- may pull on body hair
|Brand||Trigger Point Performan|
|Rating||3.8 / 5.0|
7. Fitness Answered Elite
- hard or soft rubber designs
- increases blood flow in muscles
- can be used for shin splints
|Brand||Fitness Answered Traini|
|Rating||3.7 / 5.0|
6. Elite Sportz Roller
- handles are very comfortable
- portable size for easy travel
- helps prevent cramps before jogging
|Brand||Elite sportz equipment|
|Rating||4.8 / 5.0|
5. Physix Gear Tool
- strong stainless steel core
- rollers will not squeak
- includes a free e-book
|Brand||Physix Gear Sport|
|Rating||5.0 / 5.0|
4. Supremus Sports Roller
- includes instructions with pictures
- spins freely for ease of use
- backed by a lifetime warranty
|Rating||4.6 / 5.0|
3. Fitness Answered Original
- 6 vibrant colors to choose from
- full money-back guarantee
- durable hard rubber grips
|Brand||Fitness Answered Traini|
|Rating||5.0 / 5.0|
2. The Stick Muscle
- minimizes thumb and wrist fatigue
- very smooth rolling mechanism
- can be used alone or with a partner
|Rating||4.7 / 5.0|
1. Tiger Tail USA
- does not pinch the skin
- designed for use by athletes
- features textured rubber grips
|Brand||Tiger Tail USA|
|Rating||5.0 / 5.0|
Health Benefits Of Massage Sticks
Massage sticks provide many health benefits to the body. The different shapes the sticks come in are designed to provide varying levels of relief and pressure, and can directly influence how effective they are.
Massage sticks are most commonly used to reduce muscle pain, especially after a workout. This pain is clinically called delayed onset muscle soreness. For a long time, lactic acid was seen as the cause of DOMS, but new studies indicate this is not true. Lactic acid is indeed a byproduct of working out, but it actually carries helpful oxygen when the muscles are depleted. Lactic acid is also only present in the muscles for a couple of hours, yet DOMS doesn't appear until one to three days after a workout.
Tears in the muscle are actually the cause of DOMS. These microscopic tears occur in the body when muscle is pushed to its limit through weight lifting or aerobic exercise. These tears damage the muscle cells and the connective tissue surrounding them. This inflames the muscle's nociceptors, making them more easily stimulated. This inflammation and sensitivity is what causes the pain of DOMS. Luckily, massage reduces the effects of delayed onset muscle soreness.
This reduction in DOMS symptoms from self-massage also helps prevent muscle injuries. People following a regular workout routine are used to working out in spite of DOMS. This often causes the body to overcompensate, putting unnecessary stress on other areas of the body. For instance, a person with sore legs may unintentionally engage their back muscles throughout the day. This puts them at an increased risk for injury.
Massage sticks are also great for managing trigger points. Trigger points are distinct irritating spots in specific bands of skeletal muscle, often called muscle knots. Trigger points cause inflammation and local pain in the muscle on which they appear . They can be found anywhere in the body, and cause many secondary symptoms.
Trigger points may manifest themselves as joint pain, tension headaches, reduced range of motion in the extremities, and even lower back pain. Self-massage of these trigger points is one of the easiest management techniques. Massage sticks allow the user to work deep into the knot causing the pain and stretch it back out. Loosening up a trigger point increases circulation and can relieve many secondary symptoms.
Who Can Benefit From Using A Massage Stick?
Many people in the modern era can see the benefit of using a massage stick. Advanced research done in the realm is the reason behind this shift in understanding.
Athletes remain the largest consumer of massage sticks globally, as they provide an easy way to relax the muscles after an intense workout. They are small enough to fit in a gym bag, and sturdy enough to be stuffed in a locker or the trunk of a car without worry. Muscle recovery time plays a key role in any athlete's optimal performance and ability to improve. Using a massage stick can speed that recovery time.
Office workers benefit from massage sticks, as well. Sitting in a chair for hours at a time is actually very tolling on the body. Sitting upright causes up to 90 percent more stress on the back than standing. Improper sitting also causes reduced blood circulation and can influence inflammation in the legs. Massage sticks can relieve tension on a lunch break or after a long day at the office.
Tools like massage sticks also make great travel companions, as keeping the body in the same position for hours on end during long road trips in the car causes muscle tension that you can relieve at a pit stop. Self-massage easily relieves the tension accumulating in the arms, legs, back, and neck.
The idea that massage tools are not for everyone is antiquated. Everyone from child gymnasts looking to stretch their muscles to elderly people looking for relief from aching joints can benefit from their use.
How Do Massage Sticks Amplify The Effects Of Massage?
The design of most massage sticks is very similar. They are generally made of a hard wood, metal, or plastic, and have a hand grip on either end. The part of the design which varies is the area of active use between these two grips. This area is usually comprised of a bar that spins and has any variety of knobs or grooves built into it. The designs of these bars are meant to reach deep levels of tissue as easily as possible. Self-massage is a great recovery tool for everything from a regular workout to symptoms of osteoarthritis, and can even reduce stress in working individuals.
The effects of self-massage are diminished if it takes a lot of energy or and effort to complete the massage. This added effort causes many people to neglect self-massage as a daily care ritual. Luckily, the effects of a massage can be easily amplified through the use of a massage stick. The shape and design of the sticks are optimized for self-myofascial release.
The myofascial system is the network of fascia running throughout the entire body. Fascia is a sheet of connective tissue made up of mostly collagen, which lies beneath the skin and on top of the muscles. It surrounds muscles, organs, and other tissues. Its primary function is to support, separate, and stabilize the different elements in the body. This fascial tissue can become tight through strenuous activities, heavy workouts, or even sitting in a chair for many hours of the day. Dysfunctions in myofascial tissue cause many of the common problems we see today.
The term used colloquially to describe myofascial release is breaking the fascia. This is the process of influencing the fascia to return to its original state. Massage sticks are one of the most important tools used to accomplish this at home. Self-myofascial release techniques done at home using these sticks can have a beneficial effect on range of motion, delayed onset muscle soreness, and muscle performance. Massage sticks amplify the effects of a massage by breaking apart fascial tissue and stretching out tight or sore muscles. The effect is significantly better than simple massage techniques, as most manual self-massage techniques cannot reach into deeper tissues.