Using foam rollers should feel healthy and satisfying — not clunky and awkward. That’s why we designed our massage therapy tools with extra care to fit the intricacies of your body. These powerful self massage tools unlock the many benefits of self myofascial release, providing release and relief for the back and larger muscle groups.
Lightweight, convenient massage sticks fit right into your self-care routine. Whether you’re looking to prepare for a workout, reduce soreness or recover from physical activity (or desk work!), these versatile tools have lots to offer — and take up very little space.
Our large assortment of massage roundswas created to provide targeted release to every area of the body. It’s easy to experiment and discover exactly what works best for you!
Like any other self-care habit, self massage works best when it fits into your everyday routines. Using the best self massage tools can help keep your wellness on track, providing both immediate relief and long-term health benefits. Self massage tools easily store at home or at the office, or even in your suitcase while traveling. Confidently take your health into your own hands!
Get more from your workouts by incorporating self massage as part of your everyday routine. Self massage tools can benefit every part of the body:
Injuries are more likely to occur when we carry tension or feel extremely sore, because these conditions tend to throw off our balance and disrupt the body’s alignment. Choosing the right self massage tool is an important first step in addressing these concerns to get your body back to full comfort and healthy mobility.
All of our self massage tools can be helpful in the treatment of pain, and there’s no one-size-fits all recommendation. When treating pain, it’s best to begin with a gentle touch and softer tools, then increase to heavier pressure using denser tools if you choose.
The best self massage technique depends on your health and wellness goals.
Whether you’re working out, doing yard work, or simply working at your desk, we recommend the “flushing” technique for all-around body care. Lightly make tool contact with an area of the body and move the tool back and forth over the skin. In “flushing,” the goal is to warm up the tissues and increase circulation to allow the body to move more easily during activity, or recover faster, by flushing away inflammatory molecules, lymph and toxins.
For body stiffness and mobility limitations, we recommend using the “compress, shear, and lengthen” technique. Make tool contact with the sensitive area and take a few deep breaths to relax. Then use the tool to help move the skin to either side while slowly lengthening and shortening the joint closest to the affected muscles. (For example, if working on stiff quads, you would slowly bend and extend the knee while using a self massage tool in the quad muscle area.) Take deep breaths throughout this exercise. If it’s painful to apply the tool directly to the stiff or “stuck” area of the body, start by gently treating the adjacent areas.
If you’re in pain, it’s important to visit a clinical professional for advice. Once you’re certain there’s no acute injury or tissue damage in play, consider the “pin and hold” technique. Using a very light touch with a tool, scan the affected area and find several spots to apply mild pressure above, below or beside the central pain point; this release should not be painful. Settle in and relax while you take at least 10 deep belly breaths while pressing gently.
Every body is different — and it’s natural for muscle massage and myofascial release needs to vary based on an individual’s physiology, activity and overall lifestyle. We’ve bundled many of our most popular tools based on different self care intentions and needs, so you can easily assemble the collection that’s most beneficial to you.
Yes, massage helps with flexibility and — equally important — mobility. Flexibility refers to the body’s tissues, like muscles and fascia, being able to lengthen to achieve joint range of motion. Flexibility is passive. Mobility, on the other hand, refers to movement that is under our direct control. We need both flexibility and mobility to move and feel good. For example, a person who is able to do an unsupported backbend likely has good flexibility and mobility in their spine, while a person who can only do a backbend on a stability ball may have high flexibility (the tissues can lengthen) but lower mobility. Massage can help both flexibility and mobility by increasing temperature and circulation and getting tissues to slide and glide more easily.
“Flushing” is a great technique that can reduce muscle soreness by helping move fluids and inflammatory molecules out of the sore areas and back toward the heart for recycling. Lightly make tool contact with a sore area of the body and slowly move the tool back and forth over the skin. Don’t forget to treat the areas above, below and beside the sore spots, since they are all connected and can influence one another. Also, as a more general recovery aid, move! Any type of gentle movement causes muscles to contract, which acts like an internal pump driving fluids and inflammation out.
The first step in getting rid of knots is to get the affected muscles and other tissues to relax using the “pin and hold” technique. Using a very light touch with a self massage tool, scan the painful area and find several spots above, below or beside any knots and apply gentle pressure; this release should not be painful. Settle in and relax while you take at least 10 deep belly breaths while pressing gently. Continue breathing deeply and see if you can desensitize the area enough to establish gentle pressure right on top of the knot itself, without too much discomfort. If anything sparks extreme pain, back off.
While there is no one “best” solution, there are many great approaches to relieving this all-too-common problem. Since back pain can have many different causes, it’s important to first seek insight from a clinical professional. Once your clinician clears you for self massage, try out these techniques:
Chronic low back pain is often actually caused by irritation in another area, so massaging the regions above, below and beside the low back can make a huge difference.
Once you get a sense of which techniques work best for you, stay consistent by doing self massage for at least 20 minutes daily. (Two 10-minute sessions are just as effective, if that’s easier for you.) For the best results, make sure to engage in some activity soon after your self massage each day to encourage even more beneficial movement of tissues and fluids.
As with most types of self massage, the best technique depends on what you want to accomplish.
The body is complex, and there’s no one tool that’s perfect for massaging every area. That said, RAD self massage tools are extremely versatile; each can be used in a variety of ways. It’s all about experimenting to find the techniques that work best for you.