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Massage stick guide: rigid vs bendy rollers and how to use one
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- Tiger Tail Roadster (11 inch). Best for: Travel and rolling thighs and calves. See options on Amazon
- Tiger Tail Long One (22 inch). Best for: Taller people and broad shoulders. See options on Amazon
- The Stick Bendy 18. Best for: Flexible pressure around curves. See options on Amazon
What a massage stick does
A 2015 systematic review in the International Journal of Sports Physical Therapy looked at 14 studies of self-myofascial release with a foam roll or roller massager. It found these tools appear to have short-term effects on increasing joint range of motion without negatively affecting muscle performance, and may help reduce soreness and performance drops after intense exercise. The authors called the evidence still emerging.
Unlike a floor foam roller, a stick lets you control pressure with your hands. Tiger Tail says its sticks massage any part of the body without getting down on the ground and save thumbs, fingers and hands from fatigue.
Rigid vs flexible sticks
| Stick | Type | Maker notes |
|---|---|---|
| Tiger Tail Roadster | Rigid foam, 11 in | Travel size; rolls thigh, glutes and calf for most people |
| Tiger Tail Long One | Rigid foam, 22 in | Longer for broad back and shoulders, tall or less flexible people |
| The Stick Bendy 18 | Flexible core, 8 spinning beads | Bends to reach muscles; latex-free |
Details are from Tiger Tail product pages. Tiger Tail says its rigid sticks do not bend, so you can aim pressure exactly where you want it, and lists closed-cell foam with no rubber or latex.
The Bendy 18 listing adds ergonomic grips, a smooth surface that glides over skin and clothing, and an easy wipe-clean finish, and says the stick suits dynamic stretching and warm-ups. Benefit claims on maker pages, such as faster recovery or better circulation, are the maker's own claims.
How to use a massage stick
- Start gently. Roll slowly and build pressure only if it stays comfortable.
- Stay off bony areas. Therabody lists bony prominences among precautions for myofascial tools; keep the roller on muscle.
- Short sessions. The 2015 review looked at short bouts of rolling before and after exercise.
- Before exercise is fine. The review found short bouts before exercise did not appear to affect muscle performance.
- Clean it. Tiger Tail says its foam sticks are non-absorbing and can be cleaned with antibacterial gel or spray.
Stick vs foam roller vs massage ball
- Massage stick. Tiger Tail says a stick massages any part of the body without getting down on the ground.
- Foam roller. A floor roller uses your body weight; see our foam roller for calves guide or the vibrating foam roller guide.
- Massage ball. For small spots like the arch, see our foot massage ball guide.
For hooks and other back tools, see our back pain massager guide.
Choosing a length
- 11 inches. Tiger Tail says its 11 inch Roadster comfortably rolls thigh, glutes and calf for most people and packs easily.
- 18 inches. The Stick Bendy 18 is a mid-length flexible roller with 8 beads.
- 22 inches. Tiger Tail says its 22 inch Long One works better for larger bodies, broad shoulders, tall people and less flexible people.
- Latex. Tiger Tail lists zero rubber or latex in its foam, and The Stick Bendy is described as latex-free.
Safety
Tiger Tail advises seeking the advice of a physician before beginning any type of massage therapy or treatment. Therabody, describing precautions for myofascial tools, lists skin rash, open wounds, bruises, deep vein thrombosis, bleeding disorders, blood-thinning medicines, fractures, recent surgery or injury, and altered sensation among conditions where you should get medical advice first. Stop if rolling causes sharp pain, and see a provider for pain that persists or worsens.
What to look for when you buy
Tiger Tail Roadster (11 inch)
Best for: Travel and rolling thighs and calves
Tiger Tail lists a rigid 11 inch foam stick that rolls thigh, glutes and calf for most people, with no rubber or latex.
Watch out: Short for the upper back; consider a longer stick.
See options on AmazonTiger Tail Long One (22 inch)
Best for: Taller people and broad shoulders
Tiger Tail says the 22 inch length suits larger bodies, broad shoulders, tall and less flexible people.
Watch out: Longer to pack.
See options on AmazonThe Stick Bendy 18
Best for: Flexible pressure around curves
The Bendy 18 has a flexible core with 8 independent spinning beads and is latex-free, per its listing.
Watch out: Tiger Tail says rigid sticks let you aim pressure more exactly; a bendy stick wraps around the muscle instead.
See options on AmazonQuestions people ask
- Do massage sticks work?
- A 2015 review found roller massagers appear to increase range of motion short term without hurting performance.
- Rigid or flexible massage stick?
- Rigid sticks aim pressure precisely, per Tiger Tail; flexible bead sticks bend around muscles.
- What length massage stick should I get?
- Tiger Tail suggests 11 inches for legs and travel, and 22 inches for tall people and broad shoulders.
- Can I use a massage stick before exercise?
- The 2015 review found short bouts before exercise did not appear to affect performance.
- Who should not use a massage stick?
- Ask a doctor first with recent injury, suspected clots, bleeding disorders or numbness.
Sources
- The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: a systematic review (pmc.ncbi.nlm.nih.gov), International Journal of Sports Physical Therapy (PMC4637917)
- The Original 11 inch Roadster (tigertailusa.com), Tiger Tail
- Tiger Tail 22 inch (The Long One) (tigertailusa.com), Tiger Tail
- The Stick Bendy 18 (tigertailusa.com), Tiger Tail
- Product Warnings and Guidance: Precautions and Contraindications (therabody.com), Therabody