Self Massage Tool Options
Integrating self massage tools into your stretching and self-care routine will help you target specific areas or muscles that have additional pent up tension. These tools and techniques focus on the fascia layers to release bound up areas, helping to reorganize the fascia which allows the muscle to relax.
The best self massage tools are 'tissue-friendly', meaning they are pliable allowing for some give so your muscle will conform and relax around it, making it more effective. A harder surface, such as a golf ball or lacrosse ball, doesn't allow for give and your body will brace against it which is counter to what you want to achieve.
Good examples are:
Rubber therapy balls in a tote (TuneUpFitness version shown here) (OR 2 new tennis balls in a tall sock)
Foam roller (a hollow version allows for more give than a solid core roller)
Foam yoga block
Targeted Relief: Therapy Balls
Using two rubber therapy balls or two tennis balls is a great way to target specific muscles and trouble spots to get further release, particularly in the deeper and/or hard to stretch muscles of the feet and outer hips.
You will use a sustained pressure or rolling motion on the ball and adjust the pressure based on your body by using the wall or adding a rug under you.
Avoid rolling directly on the bone or directly on the spine or cervical vertebrae.
Remember, like stretching, self massage doesn't have to hurt to work; avoid 'bad' pain that causes clenching, full body tension, or any nerve compression symptoms like burning, tingling or numbness. Simply lighten your pressure or roll to a different area.
Temporary Relief: Vibration Tool
Recently, products like Theragun, have done a ton of marketing and advertising showing their hand-held vibration massagers. Unfortunately, they aren't always the best option for relieving muscle tension long term.
Vibration is a form of massage that when applied lightly the vibration is relaxing and calming; sedating or calming nerve endings to allow the muscle to relax. And when applied with pressure is stimulating.
While the vibration feels good and can temporarily calm the nerves and muscles, it may not have a lasting effect. You'll also lose a bit of the mind-body connection to the area, which may not be the best if you are using the tool before or during a workout.
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