Nailing a workout feels great. The resulting soreness, tightness and fatigue? Not so much. Alleviate knots and muscle fatigue with one of these best muscle roller sticks. The benefits are similar to a traditional foam roller or even the best vibrating foam roller, but in a much more compact and portable package.
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1. Idson Muscle Roller Stick
Pros:- Nine individual rollers for tight knots
- Steel rod core withstands heavy pressure
- Can reduce muscle soreness and cramping
Cons:- Hair can get caught in plastic rollers
- Wheels can get stuck if not used on bare skin
- Could be more flexible
Just a few minutes a day with the Idson Muscle Roller Stick can relieve tight muscles and work out troublesome knots. A rigid and durable steel rod core withstands frequent use under heavy pressure.
Measuring 18 inches long, this massage stick provides targeted relief in your legs and lower bag. It’s small enough to toss in a gym bag or carry-on bag. Since it’s a bit short for broader areas such as your shoulders and upper back, you might want to ask a friend or trainer for assistance. A whole-body vibration machine can help work out stiff and sore muscles from head to toe.
Constructed with nine textured rollers, the Idson stick excels at spot rolling and working out tight knots. Each roller moves individually to work out kinks and sore spots. An inflexible design allows you to dig deep into trouble spots, such as calves and thighs, for quick relief.
Textured polypropylene and thermoplastic rubber handles provide a firm grip, even with sweaty hands. This compact roller is ideal for athletes, personal trainers, and anyone seeking trigger point release at an affordable price.
Get the Idson Muscle Roller Stick here.
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2. Tiger Tail Rolling Muscle Massager
Pros:- Continuous surface is easy to clean
- Foam surface won't pinch skin
- Ideal for deep massages
Cons:- Has a slight inital odor
- Single-piece roller isn't ideal for awkward places
- Handle lips can snag on clothing
The 22-inch Tiger Tail is just the right size for covering larger areas, including your shoulders and back, in a single pass. An alternative is the 18-inch stick, which works well for calves and hamstrings. The shortest 11-inch stick is the right size for frequent travelers.
Many athletes agree that the 18-inch stick hits the sweet spot. It’s easier to control than the longer version and offers more foam coverage than the 11-inch model. If you need even more coverage, consider a vibrating roller. All three products are recommended for warming up, cooling down and recovering after workouts.
Each version features a firm design that won’t bend or flex under load. Not only does this rigid stick target deep tissues, it evenly distributes pressure more effectively than your hands alone. Even the longest stick is compact for effective spot relief.
This stick’s latex-free material suits all skin types. Some users complain of a slight initial odor, which is something to be aware of if you’re sensitive to smells.
As with many of the best hot yoga mats, this roller stick has a non-porous, closed-cell surface that’s easy to clean with wipes, spray or soap.
Find more Tiger Tail Rolling Muscle Massager information and reviews here.
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3. TriggerPoint GRID STK Handheld Foam Roller
Pros:- Features same design as TriggerPoint foam rollers
- Three-dimensional surface channels enhance mobility
- Handles pressure similar to a massage therapist’s thumb
Cons:- Only comes in one size
- Some wish the knobs were softer
- Can be tricky to use in hard-to-reach places such as the back
This stick massager features the same surface design as the TriggerPoint GRID foam rollers. Each handle is specifically designed to provide relief and pressure similar to a massage therapist’s thumb. Three-dimensional channels along the surface enhance blood and oxygen flow for increased mobility. The roller measures 21 inches long and under 2.5 inches around. You can also use it seated or standing.
Find more TriggerPoint GRID STK Handheld Foam Roller information and reviews here.
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4. Physix Gear Sport Muscle Roller
Pros:- Molded nub handles keep hands from slipping
- Seven individual spindles help relieve deep tissue tension and get close to leg muscles
- Ideal for athletes, injury recovery and general use
Cons:- Rollers may pinch hair
- Some complain of an initial odor
- Plastic rollers can feel uncomfortable
The Physix Gear Sport Muscle Roller prides itself on being able to reach places that foam rollers typically can’t, including your back, shoulders and more. A quick 15-minute rolling session can do everything from release built-up tension to get rid of pesky knots and compressed nerves.
This muscle roller is designed for anyone, including athletes looking for a quick self-massage before or after a workout, to those who are recovering from an injury and could benefit from improved blood flow.
Molded nub handles keep your hands from slipping as you roll, while the thermoplastic rollers expertly glide over the skin. This Physix roller has seven individual spindles to relieve deep tissue tension and get close in to your leg muscles, hips and other tricky places.
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5. Gaiam Pressure Point Massager
Pros:- Three textured massagers designed to target pressure points
- Ideal for use before or after a workout
- Comes with a downloadable massage guide
Cons:- A few wish the spikes were softer
- May be a bit too short for taller or less flexible users
- Some find it can leave bruises if too much force is used
Instead of numerous plastic spindles paired together, this tool features three textured massagers designed to target pressure points. You can use this massager before or after a workout to increase circulation and reduce muscle soreness. It’s also ideal for relieving strains and other sports injuries. Comfort grip handles keep hands from getting sore and fatigued during use. A downloadable massage guide is included to help you get started. This tool is 16.5 inches long.
Find more Gaiam Pressure Point Massager information and reviews here.
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6. SKLZ Muscle Roller
Pros:- Mountain bike-inspired handles
- Improves blood flow before a workout
- Can boost muscle recovery after a workout
Cons:- Some wish it was larger for the back
- New users may find the plastic rollers too hard
- Can be tough to use on tricky places such as back and neck
The amount of pressure you apply can make the difference between a subpar massage session and one that’s highly effective. Not all massage bars are comfortable enough to apply full pressure for the duration of the session, but the SKLZ Muscle Roller has handles similar to those on a mountain bike. The result is handles that are more comfortable and user-friendly. The roller grooves are also designed to minimize skin contact and pulling. Use this muscle roller stick before a workout to improve blood flow, or after you’re done to boost muscle recovery. Grooves along the stick provide deep tissue manipulation to stimulate muscle recovery.
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7. Coolife Fascia Blasting Muscle Roller
Pros:- Center knobs provide a deep tissue massage
- Can be used virtually anywhere on the body
- Also works for physical therapy and injury rehab
Cons:- First few sessions can be painful
- Handles feel flimsy
- Other sticks have more roller coverage
Blast fat and sore muscles with this muscle roller stick, which tackles sore muscles and cellulite. Aside from relief from muscle pain, you can also use the roller for physical therapy and injury rehab. You can also use it to relieve knots and general tension, as well as for warming up before a workout or to boost recovery after a tough session.
This muscle roller stick is safe to use virtually anywhere on your body, so you can roll out your neck, arms, calves, thighs, back and shoulders. Large, spiky knobs provide a deep tissue massage as you go. You can easily adjust the intensity by applying more or less pressure with your hands.
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8. Elite Muscle Roller Stick
Pros:- Ideal for self-myofascial release
- Optimally shaped with legs
- Ergonomic handles prevent hand soreness and fatigue
Cons:- Only comes in one size
- A handful of users note it can pull on hair
- Some find it painful on areas of the body with less cushioning
This muscle roller stick is designed to increase blood flow while reducing knots and tension. In addition to self-myofascial release, it’s also ideal for reducing tightness and soreness after a workout. At 18 inches long, the roller is optimally shaped for use on the legs. Ergonomic handles make it easier to grip the roller during use. Instead of a printed guide, users are encouraged to check out the online videos on the manufacturer’s website to learn how to use the muscle roller stick.
Find more Elite Muscle Roller Stick information and reviews here.
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9. The Muscle Stick Original Massage Roller
Pros:- Available in a variety of colors
- Handles are designed to reduce fatigue
- Zero-flex construction for optimal pressure
Cons:- Not available in a larger size
- Rollers may pinch hair
- Some wish it was more flexible
The Muscle Stick Original Massage Roller comes in a wide range of colors and caters to everyone from beginners to elite athletes. Highlights include a solid stainless steel core and zero-flex construction for optimal pressure. You can use the stick before or after a workout to increase blood flow and reduce tension and knots. The handles are easy to grip and are designed to reduce fatigue on the hands.
Find more The Muscle Stick Original Massage Roller information and reviews here.
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10. Original Body Stick By The Stick
Pros:- Comes in several variations
- Durable construction
- Ideal for runners and other athletes
Cons:- A few wish it was equally as effective on other body parts, not just the legs
- Some wish it was cheaper
- Longer versions can be tough to transport
While the original Body Stick remains the most popular choice for many consumers, a number of variations are available. For example, the Body Stick caters to those with an average build up to 5’10” and who are flexible enough to comfortably use the tool on major muscle groups. If you’re taller than 5’10” or you need more flexibility, consider the Big Stick.
The Power Stick is the second longest available Stick. It’s also for those 5’10” and over or who require more flexibility. Stiff Stick caters to athletes seeking a deep massage. The Hybrid Stick helps tackle hard places such as the behind the neck and knees. Flex Stick is a long, flexible stick intended for use by anyone over 5’10” or who needs more flexibility. This model is ideal for light massages.
Sprinter Stick is short and firm, making it a practical choice for leg use. This Stick can be used for light to deep massages. Marathon Stick is short and flexible. It’s ideal for using on the legs, particularly the calves, and caters to those seeking lighter massages. Travel Stick is a short 17 inches long and flexible.
Find more Original Body Stick By The Stick information and reviews here.
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11. TheraBand Muscle Roller Massager
Pros:- Ridged surface works out knots and tension
- Handles can be pushed in for portability
- Designed for self-myofascial release
Cons:- Rigid structure can make it a bit too hard for beginners or those with really tight muscles
- Only comes in one color
- Not available in other sizes
If you’re looking for a bit more length, the 21-inch TheraBand Muscle Roller Massager is a practical choice. A greater rolling surface means quicker relief from soreness and tension after a workout, so you can get back to your favorite activities sooner.
This muscle roller stick is designed for athletes seeking self-myofascial release or a deep tissue massage following a tough session. A ridged texture helps to alleviate tight muscles and knots.
The handles are also textured so that you can keep a secure grip as you roll. As an added bonus, the handles can be pushed in, allowing you to carry the stick wherever you go.
Find more TheraBand Muscle Roller Massager information and reviews here.
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12. URBNFit Muscle Roller
Pros:- Ideal for beginners to experienced athletes
- Lightweight construction makes it easy to carry
- Designed to last a long time despite heavy use
Cons:- Not very long
- Some users notice the occasional skin pinch
- May feel too stiff at first
At 16 inches long and with a weight of just eight ounces, this muscle roller stick is a practical choice for busy lifestyles. You can just easily pack it into your gym bag as you can stash this roller stick into your luggage. It’s also slim enough to work tough areas such as the IT band, calves, glutes, hamstrings and more.
A layer of polypropylene wraps around the steel core, providing a sturdy roller that can help improve circulation, reduce stiffness and even alleviate those nagging aches and pains after a workout.
Non-slip handles provide a safe and secure grip as you use the roller. A small gap between each roller keeps hair from getting stuck during use.
Find more URBNFit Muscle Roller information and reviews here.
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13. Supremus Sports Muscle Roller Massage Stick
Pros:- Ideal for post-workout recovery
- Non-slip handles for your safety
- Compact for traveling
Cons:- Some complain that it squeaks during use
- Plastic isn't very flexible
- A bit short
If you’ve ever experienced the frustration of rollers that don’t roll smoothly, you’ll appreciate this massage stick’s smooth-rolling nature. Uninterrupted muscle rolling means faster relief from muscle soreness and tightness along with leg cramps and lower back pain.
This massage stick is compact enough to work into trigger points for full myofascial release. Non-slip handles help keep the focus on deep tissue massage, rather than worrying about the muscle roller sliding out of your hands during a session. A gap between the rollers prevents accidental hair pulls.
Find more Supremus Sports Muscle Roller Massage Stick information and reviews here.
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14. REEHUT Muscle Roller Stick
Pros:- Nine individual rollers for effective results
- Segmented spindles hit all trigger points
- Designed for physical therapy
Cons:- Not very long
- Plastic exterior is quite rigid
- Prone to pinching hairs during use
Its affordable price tag makes this one of the best muscle roller sticks in terms of value. This massage stick comes in three colors and is primarily designed for physical therapy.
You can use it to work out knots and increase blood flow along with assist in rehabilitation as needed. The muscle roller stick can reduce stiffness, pain and soreness and is compact enough to use for the shoulders, back, neck, shins, feet and other areas. Segmented spindles hit any and all trigger points for a more effective session.
The stick measures 17.5 inches long and weighs just 17.5 ounces for easy portability. Nine individual rollers hug the sturdy steel rod core for extra durability and stability.
Find more REEHUT Muscle Roller Stick information and reviews here.
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15. Kamileo Muscle Roller
Pros:- Tread design means no bending or squeaking
- Self-massage workout poster is included
- Ideal for use before and after workouts
Cons:- Deep massage might be a bit much for beginners
- Relatively short
- A few complaints of the rollers sticking a bit over time
Its unique tread design helps the Kamileo Muscle Roller stand out from its competitors. Not only does this unique design allow you to easily access and release trigger points, increase blood flow and reduce fitness-related cramping and aching, it also enables self-myofascial release. The tread design also means no bending or squeaking, so you can get the most out of each rolling session.
A thermoplastic rubber mat allows you to hit even those trickier areas throughout the body for optimum results. In addition to reducing pain and soreness after a workout, you can use this massage stick to warm up your muscles before a workout.
A self-massage poster is included to help you get started.
Find more Kamileo Muscle Roller information and reviews here.
Are Muscle Roller Sticks Good?
Massage rollers are designed for deep tissue and shallower massages. According to Rehrig Chiropractic and Wellness Center, deep tissue massage helps to break up and release toxins that can contribute to pain and stress.
As with a foam roller, you can use a massage stick to warm up before a workout or boost recovery after a session.
One of the biggest advantages of a massage stick is that it increases blood flow as it rolls, which can also help reduce aches and pains from sports or daily activities.
Most roller sticks are highly compact and can go just about anywhere you go. A handful of sticks are even shorter than most, such as the 16.5-inch long Coolife Fascia Blasting Muscle Roller and the 14-inch The Stick Little Stick. To transport your stick, simply stick it into your bag or backpack, or place it in its carrying case if you have one available.
How Do I Use a Muscle Roller Stick?
Muscle roller sticks tend to be quite user-friendly, even if this is your first time trying it out. If you've ever used a foam roller, you're probably aware that it's best to start light and work up to greater pressure when performing a self-massage.
The same is true for a muscle roller stick. Fortunately, these compact devices are also easy to use and maneuver, so you can easily alter the pressure and make quick adjustments as needed.
Because it's so compact, you can use a muscle roller pretty much anywhere on your body. Unlike a foam roller, which can be too big to use on sensitive areas such as your upper shoulders, neck and lower back, a muscle roller stick reaches just about anywhere.
Most muscle rollers have several independent rollers in a row, making it easier to glide the roller over your calves, thighs, hips, back and neck.
Which Is Better: Foam Roller or Stick?
The goal of your average foam roller and muscle roller is to provide a deep tissue self-massage. However, foam rollers are larger and generally feature a dense core covered with a foam material, which covers a greater surface area per passage.
However, muscle roller sticks are generally smaller and tend to be far more portable. Most muscle roller sticks range from 17 to 20 inches long, while you'll find plenty of foam rollers between 13 and 24 inches.
According to the American Council on Exercise, the best way to use your foam roller is to position your affected body part (such as your quads) on top of the roller, then move rhythmically to apply pressure to the underlying tissues.
Instead of placing yourself on top of your muscle stick, place the roller over the affected body part and apply pressure to the underlying tissues.
Traditional foam rollers and muscle roller sticks require you to manually self-massage the affected areas. If you want an even more effective session, consider adding a more powerful vibrating foam roller to the mix.