Self massage is an important part of any injury prevention or rehab program. I often get asked about what are the best tools for self massage. So here are the tools I use and recommend. If you have any questions about these tools or where to get them then please feel free to contact me.
1. Foam rollers
There are lots of foam rollers on the market ranging from El Cheapo soft ones that wouldn't hurt a fly and therefore won't have any impact on your steel rod for an ITB. Generally they range from around $15-$50 for a short 30com one. The long metre long ones cost around $30-$100. I would go mid range and try to get it from a Physio supplier if possible. The main key here is that it is really firm. Is aslo prefer the short ones as they are easier to store and take places.
Another version of the foam roller is the Rumble Roller. It is the 3rd picture below. They come in 2 lengths and also 2 firmness levels, pain or more pain. These rollers take the foam roller to the next level by adding ridges that stick out of the roller and can give you more point pressure than a standard roller. They range from around $69 for the short ones and $99 for the long ones. They are well worth the money and I think are superior to the standard roller if you can take it.
There are lots of foam rollers on the market ranging from El Cheapo soft ones that wouldn't hurt a fly and therefore won't have any impact on your steel rod for an ITB. Generally they range from around $15-$50 for a short 30com one. The long metre long ones cost around $30-$100. I would go mid range and try to get it from a Physio supplier if possible. The main key here is that it is really firm. Is aslo prefer the short ones as they are easier to store and take places.
Another version of the foam roller is the Rumble Roller. It is the 3rd picture below. They come in 2 lengths and also 2 firmness levels, pain or more pain. These rollers take the foam roller to the next level by adding ridges that stick out of the roller and can give you more point pressure than a standard roller. They range from around $69 for the short ones and $99 for the long ones. They are well worth the money and I think are superior to the standard roller if you can take it.
2. Massage Balls
These can be likened to torture devices and in some ways they are. They will torture the pain out of your muscles.
Use these guys for self release of Glutes, TFL, posterior rotator cuff, erectors and pretty much any superficial muscle.
You can get these for between $10-30. Also you can use any ball that suits from a tennis ball, cricket ball or even a lacross ball. Whatever causes "good" pain is key here. You need to be able to get into the muscles to release them.
Bakballs are another massage ball that is just like the good old 2 tennis balls in a sock that you can use to massage up and down the muscles either side of the spine. It can also be used on other areas as a normal massage ball.
These can be likened to torture devices and in some ways they are. They will torture the pain out of your muscles.
Use these guys for self release of Glutes, TFL, posterior rotator cuff, erectors and pretty much any superficial muscle.
You can get these for between $10-30. Also you can use any ball that suits from a tennis ball, cricket ball or even a lacross ball. Whatever causes "good" pain is key here. You need to be able to get into the muscles to release them.
Bakballs are another massage ball that is just like the good old 2 tennis balls in a sock that you can use to massage up and down the muscles either side of the spine. It can also be used on other areas as a normal massage ball.
3. Theracane
This bizarre looking device is one of the best self massage tools you can get. It is very unique in shape and size so it can get to nearly all the hard to reach places. The major advantage of this tool is that you use your hands so the fine control is there. You can really pin point the problem area. This tool really shines when it comes to the upper trapezius muscles and upper back as no other tool can get downward pressure like the theracane. They retail for around $35 plus $20 shipping. Theracane.com.au
This bizarre looking device is one of the best self massage tools you can get. It is very unique in shape and size so it can get to nearly all the hard to reach places. The major advantage of this tool is that you use your hands so the fine control is there. You can really pin point the problem area. This tool really shines when it comes to the upper trapezius muscles and upper back as no other tool can get downward pressure like the theracane. They retail for around $35 plus $20 shipping. Theracane.com.au
4. The Stick Roller
There are a few different types of these tools but basically the principle is the same. It is basically a long plastic stick with a handle at each end. The middle then rolls as you move it up and down a muscle. Kind of like a thin rolling pin. These are great for Quads, ITB, Calves, Tibialis Anterior and if you have a friend you trust they can use it on your shoulders and pretty much anywhere. The image to the left is the Tiger roller which is a bit more comfortable on the muscles. The stick roller is the one on the right. They retail from $30. A great tool for keeping those niggles away.
There are a few different types of these tools but basically the principle is the same. It is basically a long plastic stick with a handle at each end. The middle then rolls as you move it up and down a muscle. Kind of like a thin rolling pin. These are great for Quads, ITB, Calves, Tibialis Anterior and if you have a friend you trust they can use it on your shoulders and pretty much anywhere. The image to the left is the Tiger roller which is a bit more comfortable on the muscles. The stick roller is the one on the right. They retail from $30. A great tool for keeping those niggles away.
RSS Feed