ALL THE BEST TOOLS TO USE FOR SELF-MASSAGE
In my 14 years of practice, I’ve had the opportunity to figure out what the best tools are for self massage. The reality is, the best tool is going to be the tool that works for a particular problem you are experiencing. The good thing is, there are best tools to use for specific areas. That’s what I’m going to break down here.
WHAT’S THE BEST SELF-MASSAGE TOOL FOR UPPER BACK AND NECK PAIN?
A massage ball is the best tool for upper back and neck pain. The ball should be about 4 or 5 inches in diameter, have an air valve so you can adjust the firmness by increasing or decreasing air pressure, and be made out of a firm but somewhat flexible plastic. You need the ball to have flexibility so it can compress your neck and upper back muscles without causing discomfort. When you roll with a massage ball, it needs to “hurt-good” when you’re rolling. If a massage ball is too hard, it can irritate the muscles. If a massage ball is too soft, it will not provide enough pressure on the muscle to release tension.
This balls isn’t the best, but it gives you an idea of what type of ball to get, how big it should be, and how to use it:
Alpha Ball
WHAT’S THE BEST SELF-MASSAGE TOOL FOR LOWER BACK PAIN?
A foam roller is the best self-massage tool to use for lower back pain. The black (firm) foam roller is the foam roller you want to buy. There is a bit of an art to foam rolling, and you need a doctor or therapist who is very experienced in foam rolling to teach you how to foam roll properly. People will say foam rolling hurts. There are two reasons it might hurt. #1) You might be foam rolling wrong. You might be letting too much of your weight on the foam roller. To reduce the amount of body weight on the foam roller, you have to use the right technique. Depending upon the muscle, you almost have to do a plank on it, and you have to use your arms and the leg you are not rolling to lift some of your weight off the foam roller. #2) Your muscles are way too tight and, therefore, much more sensitive to rolling than someone who foam rolls often. You need to roll those tight muscles until the discomfort and pain goes away. It takes time, and it takes proper technique so that it “hurts good” rather than “just hurts.”
Additionally, the lower back pain is eliminated NOT by rolling the lower back, but by rolling your glutes, hips, hamstrings, quads, IT Band, and adductors. It is those muscles that are causing your lower back pain.
Here is the foam roller you should buy:
Amazon Basics 18" Foam Roller
WHAT IS THE BEST SELF-MASSAGE TOOL FOR LEG OR HIP PAIN?
In most cases, again, the foam roller is going to be your best option for self-massage. Use the foam roller to roll your gluteus muscles, your hamstrings, IT Band, quadriceps, adductors, and calves (note: there is a better tool for the calves below).
Here is the foam roller you should buy:
Amazon Basics 18" Foam Roller
WHAT IS THE BEST SELF-MASSAGE TOOL FOR LOWER LEG AND CALF PAIN?
The massage stick is your best option for lower leg and calf pain. The massage stick enables you to compress the lower leg and calf muscles really well and easily.
Here is the massage stick you should buy:
Tiger Tail Massage Stick
WHAT IS THE BEST SELF-MASSAGE TOOL FOR PAIN IN THE BOTTOM OF THE FOOT?
A lacrosse ball is the best option for rolling the muscles and relieving tension and pain in the bottom of your foot.
This lacrosse ball will work:
Lacrosse Bal on Amazon.Com
WHAT ABOUT A MASSAGE GUN (THERAGUN, HYPERVOLT, ETC.)?
Massage guns are good to have, as they can be very helpful on many different muscles and regions. However, massage guns are best when done on you by someone else. It’s difficult to get your arms and hands to reach around and apply the massage gun to your lower back. It’s a little easier on your upper back and shoulders, but not much. It’s best for the legs as they are easier to reach.
There are many massage gun options. You don’t need the most expensive, and there are many good ones on Amazon:
Massage Gun Deep Tissue Percussion