Foam rollers are my go-to to remove muscle knots and help the body recover faster after a workout. However, some sore body parts may be tricky to target with foam rolling. Some foam rollers are also quite bulky to pack for the gym. It’s a good thing there are foam roller alternatives available.
Products like the massage ball, massage stick, and massage gun work off the same principle as the foam roller. However, because of their size and design, these alternatives make you more flexible during your massage and recovery session.
Check out this list to see which massagers can fit into your active lifestyle.
1. Massage or Lacrosse Balls: Most Travel-Friendly
Massage balls are excellent if you travel a lot or prefer working out at the gym. They are the most compact foam roller alternative you can easily pack or bring anywhere.
They are readily available practically anywhere and perhaps the cheapest tools you can find. Best of all, they come in a variety of designs and sizes.
Some can go as small as golf balls. Their compact size makes them very effective in targeting muscles that a large-surfaced foam roller cannot reach.
They can also dig deep into the muscles as you roll them back and forth, giving you a satisfying targeted relief. If you like, put one in the freezer before a workout, then take it out after for cold massage therapy – perfect for relieving those sore muscles.
- Target muscles: feet, calves, and glutes
2. Massage Stick: Most Gentle
A massage stick is a flat or textured rod you can perpendicularly roll onto the targeted muscles.
Unlike the foam roller that uses your body weight for pressure, the massage stick relies on the pressure from your hands. It gives you complete control over how gentle or deep your massage will be.
It’s a slightly bigger tool than massage balls but still lightweight and easy to pack for travel. You can also choose the rolling pin type of massage stick or the handheld type based on your preference.
- Target muscles: calves, quads, and hamstrings
3. Massage Gun: Most Versatile
A massage gun may be your best foam roller alternative if you often do intense or full-body workouts. This rechargeable or battery-powered tool uses vibration or percussion therapy to reach deep into the muscles and relieve pain.
Most models come with interchangeable attachments, allowing you to target flat, soft, or hard muscle areas. Their adjustable speed settings also let you shift from gentle to hard massages.
Some massage guns are big and bulky, though. However, newer models are more compact, about the size of your palm, like the Hydragun Atom Mini.
Check out our list of top massage guns in Australia to learn more.
- Target muscles:
| Massage Gun Attachment | Target Muscle |
| Bullet or Finger Head | Quads, glutes, hand and feet muscles |
| Flat Head | Pecs, quads, back, iliotibial band, shoulder blades, thigh, chest |
| Ball Head | Glutes, hamstrings, quads; the small round head targets the back of the neck, the bottom of the feet, inner and outer arms |
| Fork Head | Spine, back of the neck, trapezius muscles, calf, ankle, feet |
| Pneumatic Head | Soft tissue and sensitive muscles |
4. Compression Boots: Most Luxurious
Compression boots are a pair of sleeves covering your entire leg from hip to toe. This recovery tool has air compartments that inflate and deflate based on pre-set pressure settings.
The squeezing action it makes aims to mimic a deep-tissue massage. We previously tested the Endurance Recovery Compression Boots and agreed our experience was relaxing and comfortable.
Although it weighs and costs more than the other foam roller alternatives mentioned, a pair of compression boots suits serious athletes and fitness enthusiasts.
- Target muscles: calves, knees, quads, and hamstrings
5. Acupressure Mats: Most Therapeutic
If lying on a mat while meditating is your idea of a good workout recovery, consider getting an acupressure mat. Acupressure mats are like floor or door mats with built-in small plastic spikes.
Sometimes the mat also includes a spiky pillow. By standing, sitting, or lying on an acupressure mat, you’ll get the therapeutic effects of an acupuncture treatment.
But remember that while relaxing, acupressure mats are not for people with thin skin, bleeding or circulation disorders, diabetes, and open wounds.
- Target muscles: foot, back, and neck
If you’re not keen on acupuncture therapy, the massage mat is another mat-like alternative to foam rollers. Like compression boots, a massage mat makes a deflation-inflation motion to massage your upper body.
Choose the Muscle Recovery Tool That Suits Your Needs
Traditional foam rollers are helpful tools for reducing muscle soreness and improving your range of motion. However, we all have different recovery needs.
Some prefer simple tools that you can bring anywhere. Others like more versatile devices with adjustable massage settings.
Thankfully, foam roller alternatives can cater to these individual requirements and preferences. How about you? Which muscle recovery tool do you think is best?
You can also check our vibrating foam roller reviews and buying guide for more info.
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