My Body Is One Enormous Knot, But These Massagers Ease My Pain

Thanks to my sedentary job and body-wrecking hobbies (hi, rock climbing!), I’ve slowly assembled an arsenal of what I consider to be the best massage tools to knead my knots out at a moment’s notice—and it’s a motley bunch. I use low-tech classics, like a foam roller and a massage cane, as well as buzzy devices, like a percussive massager and a vibrating acupressure ball. I even have a handheld scraping-and-kneading tool that looks more like a paperweight than anything for muscular relief.

It’s rare that a day goes by without me (or my boyfriend, who has also contributed to this collection and deals with his own aches) reaching for one of these gadgets. Experts say that pretty much anyone can stand to benefit from self-massage tools, though the degree to which they’re effective can vary. But at least in my case, more often than not, they make a huge difference.

Our top picks

1. Best Overall: Therabody TheraGun Elite
2. Best Budget: Amazon Basics High Density Foam Roller
3. Best for Your Arms and Hands: The Wave Tool
4. Best for Your Upper Back: Body Back Buddy Classic Full Body Massage Cane
5. Best for Targeted Relief: Yoga Tune Up Therapy Balls
6. Best Vibrating Massager: Kanjo Vibrating Acupressure Foot Pain Relief Ball

Here are the massage tools you knead to know about (heh). Don’t get me wrong, I go to physical therapy for more serious pains—but for sore muscles, knots, and general post-workout relief, I believe these devices are the best you can use.

Best Overall: Therabody TheraGun Elite

Pros

• Wide range of intensities
• Easy to hold and maneuver
• Comes with five attachments
• Long battery life

Cons

• Pricey

The TheraGun Elite uses percussive massage to reduce soreness all over your body. Levine says percussion therapy is key for both pre-workout warm-ups and post-workout recovery. I use mine whenever I notice a new knot, but I feel the greatest difference when I break it out after an especially tough strength training session. It comes with five interchangeable heads, many of which are designed for specific areas and uses. I prefer to use the dampener head since it’s the most versatile: I use mine on my glutes, hamstrings, quads, calves, forearms, and shoulders, and I’m always impressed by how quickly I feel relief (and, thanks to the triangular handle, I don’t have tie myself into further knots to reach those areas). It definitely feels intense—I often stick to the lowest setting—so I recommend gradually increasing the massage speed.

One thing to note: You shouldn’t use a massage gun directly on your neck. As SELF has previously reported, the carotid arteries in your neck maintain blood flow from your heart to your brain. The pressure from the massager can affect (or even temporarily starve) that flow, which could cause a mini-stroke or stroke-like symptoms like confusion, numbness on one side of the body, and severe headaches. The muscles in your shoulders leading up to your neck, on the other hand, are fine to hit with a little percussive massage.

Best Budget: Amazon Basics High Density Foam Roller

Pros

• Under $15
• Versatile
• Available in four lengths

Cons

• Awkward to store

I don’t even remember when this foam roller came into my life—it’s just always been a part of my wakeup routine. Since it doesn’t have any techy features, the intensity of the massage is totally up to me, which is nice when I’m easing into movement for the day. Rolling it under my upper back releases the tightness in my shoulder blades; using it on my legs feels invigorating and helps me get ready for a day of running around the neighborhood.

Levine says these major muscle groups are exactly where a foam roller works best. He adds that you can use it on active and rest days alike, noting that foam rolling can boost your circulation, which can help your muscles recover and feel less sore.

Best for Your Arms and Hands: The Wave Tool

Pros

• Versatile and compact
• Developed for specific aches and pains

Cons

• Specialized design might not be useful for everyone

I’ve already sung the praises of the Wave Tool, but it bears repeating: If you deal with knots or soreness in your fingers, inner wrists, or forearms, you need this thing. (You can use it on your neck and legs, too, but I find it’s the most helpful as an arm and hand massager.) It has edges of various widths for scraping, a trigger-point knob for targeted relief, and a wide disc for broader kneading. Basically any end, tip, or edge of the Wave Tool is made for some kind of massage—and finding the ones that feel best is easy, since it’s so small and lightweight.

As a climber, I use it to loosen the fatigued, tight muscles in my forearms and soothe my fingers after hard sessions spent pulling on small holds. But it also helps me as a person whose hands just get tired from everyday life: Carrying bags of groceries, gripping my dog’s leash, and typing all take their unique toll. Basically, whenever I need a little pick-me-up in my hands and arms, the Wave Tool is my go-to.

Best for Your Upper Back: Body Back Buddy Classic Full Body Massage Cane

Pros

• Great for hard-to-reach parts of the back
• Under $35

Cons

• Large and somewhat awkward to store

Using a massage cane is like having an extra pair of hands—suddenly, you can reach those frustratingly tight spots between and around your shoulders that often go neglected by other self-massage tools. Not only does it lengthen your reach, but it also ups the intensity with which you can massage those tricky areas, Levine says. That’s thanks to the strategically placed heads along the length of the cane. If you sit at a computer all day or spend hours craning your neck to see better at a concert, few things feel as good as working one of those knobs into your traps and under your shoulder blades.

This is another simple tool that lacks percussion or vibration, which I generally prefer when working on this part of my body. (Before I found a bed pillow that actually suits my sleep position, my massage cane was my main source of relief from the nearly constant crick in my neck.)

Best for Targeted Relief: Yoga Tune Up Therapy Balls

Pros

• Easy to manually increase and decrease intensity
• Under $20

Cons

• Might not feel hard enough for some people

Dr. Fata-Chan explains that if you want to target a specific area or muscle group, you’re better off using a massage ball rather than a larger tool (like a foam roller) because it can provide more pressure to a smaller spot. You can place a ball directly under the part of your body that’s bothering you, then up the intensity by leaning more of your weight into it. A good old lacrosse ball can get the job done (especially for extra stubborn knots), but sometimes it feels a little too hard. Luckily, the Yoga Tune Up Therapy Balls have a layer of rubber padding around their core, so they don’t feel as intense right off the bat. In my experience, that makes them great for tender spots and tougher areas alike.

Best Vibrating Massager: Kanjo Vibrating Acupressure Foot Pain Relief Ball

Pros

• Nubby texture
• Long battery life
• Especially good for tense muscles

Cons

• Charging port can be tricky to find