Self Massage Tools
As a former massage therapist, I understand more than most the importance of massage maintenance for the body. Pain and discomfort can come from tight muscles, entrapped nerves, joint misalignment,… The list goes on and on. Here are some massage tools that you can utilize at home to relieve tension, decrease pain, and bring a little more quality of life to each day.
Vibrational massage can be delivered through many products and even different vibrational methods. Hand-held massagers can be used to specifically target an area, increasing circulation and breaking up tension in the soft tissue. I have also become a huge fan of more general vibration for therapeutic use. This is the type of vibration that is built into massage pads, recliners, and bed bases. It soothes the nervous system and is great for restless, achy muscles, as well as improves circulation for people who may not be as mobile as they want to be. Personally, I found that a massaging pad in my car kept my body from seizing up on long trips (or short ones even).
Foam rolling has increased in popularity over the years, particularly in the fitness and physical medicine realms. It helps to break up adhesions that may be sticking layers of soft tissue together, as well as flush muscle waste from the area, allowing fresh blood and nutrients to come in. With so many foam rollers on the market it can be hard to know what you are looking for, so I would recommend starting with a generic, smooth roller. The textured rollers are still beneficial to your soft tissues but it is almost more of a personal preference as to how it feels for you. Heated rollers and vibrating rollers are also options (sometimes with hefty price tags) but may not be right for everyone.
I like to use a more general massage product to warm-up an area, but more specific tools and techniques to really get in deeper on troubled area like “knots” and trigger points. Applying direct pressure to a trigger point cuts off the blood supply and essentially suffocates it. If you can feel the area twitch, you are in the right spot. Just be careful not to overwork the area because you can bruise the tissues.
There are a lot of massage ball products that are easily replicated with a sports ball. A well-placed tennis ball can be used to either apply direct pressure or to roll through a tense area. Putting it in a tube sock helps you to place it when using it on your back, or place a couple of them in a sock with a tight knot to hold them in place. Depending on your preference and the amount of pressure you want to apply, a racquet ball can be used for less intensity or a lacrosse ball will provide more intensity than a tennis ball.
The Thera Cane is ideal for upper shoulder and upper back tension, but can also be utilized on any part of the body. The knobs on various parts of this tool can be used to apply direct pressure to trigger points and tight areas. It can take a little practice to use it effectively so use it regularly with a little patience. I also love that they came out with a travel version that comes in two pieces to screw together and it is just like the original.
Massage regularly and carry on!
