SWIM BAG

Product manufacturers and retailers provide the products reviewed in Swim Bag to SWIMMER at no cost.

BY LAURA HAMEL

S elf-massage tools, also called recovery tools, are becoming more popular with athletes in many sports, and we’ve seen an increase in their use on pool decks across the country. These tools allow athletes to speed the recovery of sore muscles by increasing blood flow and working out knots or stiff muscles caused by a tightening of the fascia, the connective tissue that surrounds and separates muscles.

The self-massage tools we tested are divided into subgroups that correspond roughly with their intended use, although most of these products are versatile and can be used in multiple ways on most muscle groups.

In addition to use for self-massage, many of these products can be used by an athletic trainer or a buddy for targeting diffi-cult-to-reach spots. All the products come with instructions and sample exercises.

Self-Massage Tools

FOAM ROLLERS (LARGE MUSCLE GROUPS)Foam rollers are used to roll out the larger muscles and tissues in the legs,

hips, and back. Pressure is supplied by body weight placed on top of the roller. Foam rollers can also be used on smaller muscles in the arms and as a rolling base for core exercises.

1. PRO TEC | FOAM ROLLER | PRO-TECALTHLETICS.COM | $24.95–$39.95

We tested both the large (35-inch) and smaller (18-inch) version of the Pro Tec Foam Roller.

The 35-inch model is effective for rolling out the quads, IT bands, and ham-strings, and it’s useful for core exercises. Some of the testers preferred the padded rollers because the ProTec Foam was a little too firm for some sensitive IT bands—depending upon the body weight of the swimmer.

The 18-inch roller is also effective for rolling out the quads and IT bands, but its shorter length also makes inner-thigh and arm work easier. However, it doesn’t fit into a swim bag easily, so most testers preferred the 35-inch model for home use.

An amazing swimmer’s stretch can be had by lying longitudinally on the back on the 35-inch roller and allowing the rib cage to open and shoulders to sink to the floor, arms outstretched to the side. This stretches overworked swimmer pecs and is so relaxing that it’s easy to fall asleep on the roller after a tough practice.

2. PRO TEC | CONTOURED ROLLER | PRO-TECALTHLETICS.COM | $37.95

With its ribbed foam covering, this roller offers more of a deep-tissue massage than the flat foam rollers—the bumps get into all the nooks and crannies of mus-cles and surrounding connective tissue and increase flexibility. This roller is firmer than the other textured roller we tested—the Trigger Point—making it a better choice for experienced rollers seeking deep tissue work.

At 13 inches long and 5.25 inches wide, the Pro Tec Contoured Roller can easily go in a large swim bag or be strapped to the outside of one.

3. TRIGGER POINT | GRID FOAM ROLLER |TPTHERAPY.COM | $39.99

The Trigger Point roller is softer than the Pro Tec, making it ideal for recovery work (think muscle massage between events) and for beginners. The nubby pattern has a little more give to it, and testers preferred this model for rolling out their IT bands. This item is only minimally wider than the Pro Tec because of its thicker foam, but it’s every bit as portable.

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TestedFOR Masters Swimmers BY Masters Swimmers

Testing photos by Tracy Lloret

STICKS (MOST MUSCLE GROUPS)Massage sticks are even more portable than

rollers. If you watch swimmers, gymnasts, run-ners, and other athletes on TV, you’ll see many of them using rollers on the sidelines between events. For self-massage, rollers are used on the lower body, legs, and neck, but with help from a friend, they can be used on the upper back, shoulders, and arms. The ends can also be used to apply direct pressure on knotty muscles.

4. THE STICK | BODY STICK AND POWER STICK | THESTICK.COM | $42.50 AND $47.95

The 24-inch Body Stick is a classic, and our expe-rienced testers and athletic trainers have been using it for years. The hard plastic rollers allow for solid pressure for recovery and some surface variability for flexibility gains. The Power Stick is 30 inches long, more flexible than the Body Stick, and better for bigger bodies. It also allows for a great rollout of the posterior musculature. The Stick comes in many other sizes and degrees of flexibility.

5. PRO TEC | ROLLER MASSAGER | PRO-TECALTHLETICS.COM | $29.95

The Pro Tec Roller Massager was popular with testers due to its versatility: the foam pres-sure applicators can be moved to make grooves for the spine, small channels for recovery, or a solid surface for intense pressure. Testers liked the ability to hit more awkward angles and sensi-tive areas such as around the shins.

6. TIGER TAIL | THE CLASSIC FOAM ROLLER | TIGERTAILUSA.COM | $27.95–39.95

The Tiger Tail Classic comes in three lengths, and depending upon application, can offer softer massage or intense pressure. Several of our testers preferred the simplicity of the Tiger Tail; with its

lack of sliding beads or pressure applicators, this unit applies smooth, even pressure and doesn’t pull any hair out when rolling the nape of the neck.

7. TRIGGER POINT | GRID STK FOAM ROLLER | TPTHERAPY.COM | $34.99

Trigger Point’s Grid STK has soft knobs and ridges that are great for digging in to break up ad-hesions, thus increasing flexibility and aiding mus-cle recovery. Our testers who had never used sticks before, or those who preferred more of a massage feel than a traditional rollout, liked this stick.

8. ADDADAY | PRO MASSAGE ROLLER | ADDADAY.COM | $47

This versatile stick was a tester favorite. The tex-tured pressure beads are spaced so that the neck and spine can be rolled without any pressure being applied directly to the spinal cord. Near one end, a smaller bead placed between two larger ones acts as a pressure point to target knots in larger muscles for release. The beads themselves also have different coatings for degrees of firmness.

9. MOJI | MOJI CURVE PRO | GOMOJI.COM | $49.99

This unique product—essentially four metal balls that roll freely within a plastic handle—works as the other sticks do, but has fewer pressure points. The balls are spaced so that the spine and neck can be rolled with pressure focused around and not on the spine. We also, at the suggestion of the manufactur-er, froze the unit and enjoyed an icy massage on hot, tired muscles.

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SWIM BAG

MASSAGE BALLS (MEDIUM MUSCLE GROUPS AND DEEP PRESSURE)

Balls work in one of two ways. You can hold the ball and roll it over a muscle group—this works especially well with a smaller ball and on the muscles of the chest. Or you can lie on top of it on the ground or lean on it against a wall, both of which use your body weight to activate the pressure.

10. PRO TEC | THE ORB MASSAGE BALL | PRO-TECALTHLETICS.COM | $19.95

This 5-inch ball can be used for intense pressure in medium and large muscle groups, such as the calves, quads, hamstrings, and IT bands, and it can be used for sore back and shoulder muscles, either on the floor or against the wall. The Pro Tec is lightly textured, which testers liked because it offered an extra degree of stimulation.

11. TRIGGER POINT | MB5 AND MB1 MASSAGE BALLS | TPTHERAPY.COM | $24.99

The 5-inch ball is also used for rolling and point-pressure thera-py of large- or medium-size muscles. In addition, the different col-ors of the ball don’t just look good, they have different densities so the pressure supplied can vary.

The smaller ball, at 2.6 inches, is one of the easiest self-mas-sage tools to use and it’s very portable. Testers who wanted to carry only one thing in their swim bags said this would be at the top of their list of choices. It’s easily held and controlled when roll-ing it over pecs or quads, and placing it on the ground or against a wall, and leaning on it is a great way to work out knots.

12. TIGER TAIL | THE TIGER BALL | TIGERTAILUSA.COM | $24.95

The Tiger Ball is mounted on a rope, and that makes it a lot easier to control when rolling on it or pressing against a wall—you

can reposition it without it dropping and rolling away, and it’s per-fect for targeting little knots in the back or neck. It’s still best to lie down on it or lean against a wall and use your body weight, be-cause it’s difficult to get enough pressure by just choking up on the rope. Compared to the Trigger Point ball, the Tiger Tail ab-sorbs more pressure, so it’s good for sensitive areas. This is anoth-er versatile product that fits well in a swim bag.

13. TIGER TAIL | THE CURVE BALL | TIGERTAILUSA.COM | $27.95

A unique take on the therapy ball concept, the Curve Ball has a flat side so it’s more stable than a ball; it won’t roll away, and it’s easy to position on the ground or on a wall. There isn’t any rolling when using the Curve Ball: Just place a sore body part directly on the curved side for a pleasant, less-intense amount of pressure than offered by the smaller and harder massage balls.

NOT A STICKROLL RECOVERY | R8 | ROLLRECOVERY.COM | $119

This specialty item targets the legs, but a few testers used it on their arms as well. The clamp’s vise-like grip applies rolling pres-sure from two sides with wheels resembling inline-skate wheels. The pressure can be intense and very useful for legs that have been trashed by a monster kick set. This item isn’t as versatile as the others we tested, but for triathletes, breaststrokers, and sprint freestylers, it’s an amazing DIY Swedish massage for flushing out the legs after a tough workout or race. Several testers found the pressure too intense and would have liked a way to adjust the device to deliver less.

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ADDADAY | BOOMERANG MASSAGER | ADDADAY.COM | $49

The Boomerang has the same pressure beads as the addaday Pro Massage Roller, only they’re mounted alongside each other in belt fashion, and do not rotate on a common axis as they do on the stick. This major difference means that the belt is used cross-wise to your muscles, rather than longitudinally. Some testers en-joyed this around their torsos, particularly the hips and shoul-ders, and around the thighs. However, far less pressure can be exerted with the flexible belt than with a roller stick.

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COMPACT PRESSURE FOR SMALL MUSCLES

Although these items can be used for larger muscles, they do their best work on the smaller ones, such as in the neck, forearms, calves, and feet. Their small size and focused pressure make it easier to get around sensitive spots such as shins, ankles, wrists, and spine.

14. THE STICK | TRIGGER WHEEL | THESTICK.COM | $21.50

The Trigger Wheel has a small, hard wheel that can separate and dig into soft tissue in very diffi-cult-to-reach spots, allowing for deep pressure. Al-though it’s meant mostly for the small, sensitive muscles in your neck, it works great on forearms, hands, lower legs, and feet. Our testers found that this device was especially versatile when used by a buddy and is perfect for breaking up adhesions and releasing tension around and under the scapulae.

15. TRIGGER POINT | T-ROLLER | TPTHERAPY.COM | $19.99

The T-Roller has a large, comfortable grip and an inline skate wheel to deliver pressure. The wheel is bigger and softer than the Trigger Wheel, so the pres-sure isn’t as intense. It’s also difficult to get much pressure when using it for self-massage, so working with a buddy is better with this device. Testers who prefer lighter pressure preferred the T-Roller.

16. MOJI | MOJI MINI PRO | GOMOJI.COM | $29.99

The Moji Mini fits nicely on the hand and provides soothing pressure and rubdown to just about any muscle group. As with the Mojo Curve Pro, the Mini Pro can be placed in the freezer to deliver an icy mas-sage. And, as with all the handheld tools, this one is even more versatile when you have a buddy to help, because it’s difficult to get to all the back muscles.

17. ADDADAY | MARBLE MASSAGER | ADDADAY.COM | $27

This handy little device was a tester favorite—it’s easy to grip and you can give your whole body a nice rubdown in a short amount of time. Testers found it great for small areas including the face, jaw, forearms, hands, arms, neck, and pecs. The spacing of the magnetized balls is such that it can really work into bony areas in between the longer bones of the feet and hands. With its diminutive size but versatile nature, this is another product that’s perfect for a choosy swimmer’s bag.

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18. ROLL RECOVERY | R3 ORTHOPEDIC FOOT ROLLER | ROLLRECOVERY.COM | $26.99

This foot roller was popular with testers, and it delivered a surprisingly good foot massage. Designed specifically for plantar fasciitis, the foot roller has a shape that accommodates the soles and sides of the feet. Creative testers found other ways to use it on their calves and hamstrings, but it performed best on feet. Several testers said this was the best foot roller they’d ever used.

19. QFLEX ACCUPRESSURE | THE Q-FLEX | GETQFLEX.COM | $24.95

This curved purple cane was a tester favorite for working out knots in hard-to-reach places on the back and shoulders. It’s completely DIY—no buddy needed—and no awkward positions or lying on the floor.

Testers used the Q-Flex for digging around the scapulae, between ribs, alongside the spine—really anywhere they had any pain or tightness—and releasing it with pressure they were able to easily control themselves. The straight end can also be used to deliver direct pressure to the pecs, quads, or other release points.

20. ROLL RECOVERY | STRETCH MAT | ROLLRECOVERY.COM | $49.99

Roll Recovery also sent this hexagonal floor mat, which testers found more comfortable than most yoga mats, despite its thinness. Its shape is more practi-cal than the standard rectangle and provides ample room for a variety of stretches or rolling exercises. And it folds up small enough to fit in a swim bag.

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