Massage sticks

There are many different ‘massage stick’ options available – ‘The Stick’ is the one that springs to mind first, but there are more brands out there, some of them rather less expensive.

Though the shape and style will vary, most ‘sticks’ will have plastic rolling beads that move as you knead over your body. A bit like working dough with a rolling pin. These are great for massaging areas that are tougher to place weight on with the foam roller – your shins and upper arms for example.

The only downside to massage sticks is that you provide the pressure by pushing down onto your muscles with your arms. If you’re feeling lazy that’s a bit annoying – it takes a little more effort than rolling – but it does mean you can control the amount of pressure.

Ice bottle massage

This has got to be the least expensive option on the list, and it’s incredibly effective. Simply fill a plastic bottle with water, leaving a little space for expansion. Place it in the freezer, and take it out the next day. The result is a cylindrical object you can roll over – like a mini foam roller!

The ice means that you also get the added benefits of cooling therapy.

There’s a lot of debate over icing vs heating of inflamed tissue. Most experts will tell you that ice is best used to treat a new injury – it dulls the pain and helps to reduce inflammation. So it’s ideal if you’ve done a hard workout that has caused micro tears in muscle fibre (the natural process that takes place after a hard workout, when the tears heal the muscle becomes stronger). This method is best used 24-48 hours into the recovery process, or if you’ve strained or injured a muscle – after that and you’re better of opting for heat sources such as a lovely cosy hot water bottle.

Electric home massage cushion

Just want to relax, and not have to put any effort into the massage yourself?

There are some great electric options available that can provide a really incredible de-stressing treatment. Massage cushions gently smooth away at your shoulders and lower back. They can’t provide targeted trigger point massage like a tennis ball or icey bottle, but regular gentle massage can help keep your muscles loose so that you’re less likely to need to really dig in there and attack the knots.

You can pick up a massage cushion from about £20, strap it to your office chair, and away you go!

Back nodger

Erm – what now?!

The Back Nodger was designed by Performance Physiotherapist Jonathan Lewis, and it’s effectively a bent stick with a ‘nodge head’ that works on trigger points once you found them.

You can pick one up for about £30, check it out at Boots.com here.

Massage is just one part of recovery – stretching, drinking lots and getting plenty of protein down the hatch are all important too. You might also like…

How to: Use Protein to Your Advantage in Recovery and Weight Loss

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