The Instagram these days are filled with athletes and fitness models who are using foam roller and massage sticks proudly. They are posting hundreds of pictures using it along with the benefits. If you have zero to a little idea about it, then you have come to the right place.
The athletes and professional these days use foam roller and massage stick. It is quite hard to decide which one to use if you are someone who needs it on a regular basis. Many people want to have an idea about both of the products.
Here, we will try to talk about both the foam roller and massage stick along with its advantages and disadvantages and then, we will try to sum up with the comparison, benefits and the best products available in the market.
We sat with the experts who are currently using foam rollers and massage sticks to know why they think this is beneficial and how they are using it. We came across a lot of new ideas about both of the massage equipment.
So, if you are intrigued by foam roller or massage stick then, this article is perfect for you.
Table of Contents
What is a Foam Roller?
Foam rolling is also known as a self-myofascial release. It was a mysterious technique which was only used by the coaches, professional athletes and coaches before.
But, now, it has become an everyday practice for people at all fitness level around the world especially for those, who are more into gym and sports (not professionally).
The recent information, affordable fitness products, and technology have increased the array of training as well as methods of recovery to the average person.
Self-myofascial release is a very fancy term. The meaning of it is self-massage. It is used to massage the trigger points of the body and release muscle tightness. This method can be performed using a lot of stuff. Some use, Theracane, lacrosse ball or hands along with the foam roller for self-myofascial release or self-massaging.
It is a technique where you apply pressure on specific points of the body to recover the muscles and make those function usually. By normal functioning we mean your tissues are healthy, elastic and ready to perform any time.
If you find that there are some issues with the normal operation of your muscles or you feel fatigued while doing the regular chores, then you need therapy to overcome such problems. Your condition can get worse day by day if you do not take necessary steps.
Best Foam Rollers in the Market
The importance of recovery is similar to the training process, and no other tool is as beneficial as the foam roller. It is portable, affordable and easy to use. It is perfect for stiff joint, craps, sore muscle, and can be used for many purposes.
You can use it on any part of the body like neck, hips, back, and legs. The best thing is you do not need anyone to help you with this. You alone can take care of yourself with the foam roller.
There are many foam rollers in the market, and they all come at a very affordable price. But, it always better to buy from a trusted company who will give you the right product.
Here is a list of the top three foam rollers that is loved by the users:
Overall this is the best for every part of the body. Whether you are recovering from a sports injury or need to massage your cramped muscles, this is the best for you. It is a high-density foam roller made from the molded polypropylene foam.
This product is constructed in such a manner that it will not lose its shape even if you use it every day. It does not absorb water so, also if you are rolling on a wet surface, you do not have to worry about the foam roller getting damp and soggy.
It comes in three sizes and can be used for aiding the core, stabilize the spine, balance and relax the muscles. It will also help you if you have back pain. So, this can be an excellent buy for you for.
2. TriggerPoint GRID foam roller:
Have you ever been confused about the proper ways of using the foam roller right? If you have then, TriggerPoint GRID foam roller is perfect for you. It comes with online instructions and videos that show the user how to use it properly.
By watching the video, you can learn to use it in the right way. This product comes with a rigid hollow core at a size 13” x 5.5” and it is made with very stable and high-quality material. It is an all-time favorite of the Amazon buyers.
It has nearly 3,000 5-star reviews. Whether you are a professional or an amateur you can use it to make help your muscles, neck, waist or shoulder relax.
3. Rolling With It
If you need the best foam roller for physical therapy, then this is the one for you. It is the best eco-friendly foam roller that is resistant to flaking and chipping.
It is excellent for physical therapy, myofascial release, and self-massage. This is a great tool to get a powerful pre-workout massage. It will warm up your muscles if you roll it on your body before hitting the gym. It is made of high-quality material, and this is so light that you can carry it anywhere with you.
If you want a foam roller which will help you to aid your muscle soreness along with giving you a little physical therapy, then this is the one for you.
Benefits of Foam Roller
Why should you get a foam roller? What are the benefits of having a foam roller at home? Why do you need to carry one to the gym? These are some of the most frequently asked questions that we hear on a daily basis. So, here are benefits of using a foam roller:
1. The Daily Health of Fascia:
Fascia is being created continuously and laid down all through the body. If you do not get proper movement, then the muscles will not form in the right pattern. The stress affects the fascia, and that is why we need, foam rolling to help the muscle work normally.
2. The Post-Injury Mobility of Tissue:
If after injury the tissue does not align properly then, it can cause a huge problem in future. This is the reason, and you need to recover the scarred tissues and make them work properly. Foam rolling helps you to align your tissue precisely after injury.
3. Performance Ability of The Flexible Tissue:
Another benefit is the performance ability of the muscles of the body. The more flexible the muscles of your body are then better it can perform and the more power it can produce.
The sorer your muscles will be the less it will be able to work. So, to get rid of muscle soreness you can use the foam rolling technique to help yourself from ore muscles.
What Is Massage Stick?
Nowadays, the regular gym goers, athletes, and runners are using the massage sticks. With the explosion of the therapy of trigger point and benefits of SMR or self-myofascial release, this has gained a lot of popularity lately.
Most of the message sticks come with a handle at one end, and it is comprised of flexible or robust center bar. The roller rotates independently along the center bar.
The user rolls the sticks in up and down motion, and he/she puts on the desired amount of pressure on it. It is done by either pushing or pulling the stick smoothly over the desired area or affected muscle.
There are many types of massage sticks, and not all are same. If you are looking for one, then you should know about the function of each kind of massage stick in details.
We all have suffered from painful muscle ache at some point in our lives. Sometimes overtraining and sometimes injury make us suffer from discomfit and pain.
One of the best ways to get rid of such pain is using the massage stick as it targets a specific muscle area and unlike any other medicine, it does not have any side-effect.
The massage sticks are generally lightweight and portable. When the user rolls it over the affected area, the blood circulation increases and as a result, you get relief from muscle soreness and pain.
Most of the runners and athletes use the calf or leg massage sticks to ease the painful muscle area. The technique is known as Self Myofascial Release or SMR. It is also known as self-massage or trigger point therapy.
One way to relieve these symptoms is to use a massage stick and rollers to target specific painful areas.
Previously, the SMR technique was used only by professional athletes and gym-goers but, at present, it is being used by general people as well. It is like a magic wand that gives release from pain in a brief time. You can use the muscle roller sticks either before or after a workout on your arms, back, neck, shoulder, and legs.
Best Massage Sticks in the Market
Here is a list of top three best massage roller sticks available in the market:
1. Original Body Stick by the Stick
Original Body Stick by the Stick is the most famous choice among the users. There are many variations of this stick is available in the market. This Body Stick is best for the average body mass.
If you have suffered before with small massage sticks and now, looking for a bigger size, then the Big Stick is one for you.
The Stiff Stick is for the athletes who want a deep massage. This is for those who are up to 5’10” and are flexible enough to reach the major muscles.
The Hybrid Stick is for the hard parts of the body such as the knees and neck. The Sprinter Stick is firm and short, and it works best on the legs.
2. Tiger Tail Rolling Muscle Massager
This massage stick is famous for the sturdy center which is a single continuous piece rather than the distinct plastic spindles. As it is a single piece, there is no pinching between the gaps of the massager.
The roller is around 22 inches long, and it fits well on the travel or gym bag. It is designed for a deep massage on the muscle, and it assists in blood circulation.
3. Elite Sportz Equipment Elite Mini Roller
It increases the blood flow by reducing the tension and knots. Along with the self-myofascial release, it is ideal for decreasing the soreness and tightness of muscle after a workout.
Benefits of Using Massage Sticks
So, why do you need a massage stick? Here are the benefits of purchasing a massage stick:
It stretches the ligaments, fibers, and tendons and results in increased flexibility.
As pressure is applied to a particular area and rolled forward and backward, it improves the flow of blood.
3. Pain Reduction:
By rolling on the sore muscles, it gradually decreases the pain.
The Comparison between Massage Stick and Foam Roller
Here is a comparison of the foam roller and the message stick:
Uses the weight of the body
Uses hands for pushing the stick into the muscle
Great for holding over the specific trigger point
Great for rolling across the body muscle easily
It is available in different firmness
It is available in different length
Foam rollers are best for gym or
Best for travel or home use (can be carried to work as well)
These are fundamental differences between foam rollers and massage stick. You need to choose the right one depending on your needs. So, figure out which one fits perfectly into your criteria. You can buy both if you are regular sportsperson or gym goer.