Thanks to my sedentary job and body-shredding hobbies (hello, rock climbing!), I’ve slowly assembled an arsenal of what I consider to be the best massage tools for kneading out my knots in a flash — and it’s a mixed bunch. I use low-tech classics like a foam roller and a massage stick, as well as loud devices like a percussive massager and a vibrating acupressure ball. I even have one portable scraping and kneading tool which looks more like a paperweight than anything for muscle relief.

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

Our Top Picks

Best overall: Therabody TheraGun Elite
Best Budget: Amazon Basics High Density Foam Roller
Best for your arms and hands: The Wave Tool
Best for upper back: Body Back Buddy Classic Full Body Massage Cane
Best for targeted relief: Yoga Fit Therapy Balls
Best Vibrating Massager: Kanjo Vibrating Acupressure Ball for Foot Pain Relief

What to Know Before You Start Using Massage Tools at Home

Before trying out a new massage tool, talk to your doctor to make sure it’s safe for you to use one in the first place. Specifically, if you have osteoporosis, varicose veins, a blood clotting disorder, or are pregnant or recovering from surgery, you should wait to get the green light from your doctor (who may tell you to avoid massage tools altogether). Andy Fata-Chan, PT, DPTa physical therapist and fitness coach at Moment Physical Therapy & Performance in New York City, tells SELF. He also notes that you shouldn’t use massagers on nerve injuries, sprains, tears, or muscle strains, or overuse injuries (which are usually characterized by sharp pains rather than tenderness).

It is important to remember that some muscle pains cannot be immediately corrected with self-massage, Joey Levine, CPT, CESa personal trainer, corrective exercise specialist, and vice president of fitness at Bay Club Walnut Creek in California, tells SELF. If your pain doesn’t go away after using massage tools or gets worse, Dr. Fata-Chan recommends consult a primary care physician or physical therapist to get to the root of the problem.

What to Look for When Buying Massage Tools

There are so many different types of massagers out there — as illustrated by my own collection. This variety can make everything easier at the same time. and harder to find the right one for you. Once you consider your budget and space constraints (especially if you plan to keep your massager in your gym bag), the best way to narrow the field is to focus on what you already know you’re good at, says Dr. Fata-Chan.

Are you mostly dealing with concentrated knots? Try something that can target specific points on your body, like a therapy ball. Want to loosen up large muscle groups in one quick motion? Consider a high-density foam roller. If you want a more intense sensation than general pressure, opt for a tool with vibration or percussion. Whatever tool you choose, it should be easy to use, says Dr. Fata-Chan. The more therapeutic it is, the more relaxing benefits you’ll reap, he adds.

The best massage tools

Here are the massage tools you knead to know about (heh). Don’t get me wrong, I go to physical therapy for more serious pain, but for sore musclesus 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 accessories
Long battery life

Cons

The TheraGun Elite uses percussive massage to reduce pain all over your body. Levine says percussion therapy is essential for both pre-workout warm-ups and post-workout recovery. I use mine whenever I notice a new knot, but I feel the biggest difference when I work it out after a particularly 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 shock-absorbing head, as it’s the most versatile: I use mine on my glutes, hamstrings, quads, calves, forearms, and shoulders, and I’m always impressed with how quickly I feel relief (and, thanks to the triangular handle, I don’t have to tie myself into more knots to reach those areas). It definitely feels intense—I usually use the lowest setting—so I recommend gradually increasing the massage speed.

One thing to note: you should not 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. Pressure from a massager can affect (or even temporarily deprive) that flow, which can cause a mini-stroke or stroke-like symptoms like confusion, numbness on one side of your body, and severe headaches. The muscles in your shoulders that lead to your neck, on the other hand, are good to target with a little percussive massage.

Person using a black massage gun on calf

Best Budget: Amazon Basics High-Density Foam Roller

Amazon

Basic High Density Foam Roller

Pros

Less than $15
Versatile
Available in four lengths

Cons

I don’t even remember when this foam roller first came into my life—it’s always been a part of my wake-up routine. Since it’s free of any tech features, the intensity of the massage is completely up to me, which is nice when I’m getting ready for the day. Rolling it under my upper back relieves tension in my shoulder blades; using it on my legs is 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 both active and rest days, noting that foam rolling can increase your circulation, which can help your muscles recover and be less sore.

Assorted massage tools in black and blue

Best for your arms and hands: the Wave tool

Wave Tool Therapy

The Wave Tool

Pros

Versatile and compact
Designed for specific aches and pains

Cons

Specialized design may not be useful for everyone

I have sung the praises of the Wave toolBut it bears repeating: If you deal with knots or pain 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 most useful as an arm and hand massager.) It has edges of various widths for scraping, a trigger point button for targeted relief, and a wide disc for more extensive kneading. Basically, any end, tip, or edge of the Wave Tool is made for some kind of massage—and finding the best ones is easy, since it’s so small and lightweight.

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

Person holding blue manual massage and scraping tool

Person using a scraping massage tool on hand

Best for Upper Back: Body Back Buddy Classic Full Body Massage Stick

Body back

Buddy Classic Full Body Massage Cane

Pros

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

Cons

Large and a little difficult to store

Using a massage cane is like having an extra pair of hands—suddenly, you can reach those frustratingly tight spots in and around your shoulders that are often overlooked by other self-massage tools. Not only does it increase your reach, but it also increases the intensity with which you can massage these tricky areas, says Levine. That’s thanks to the strategically placed heads along the cane’s length. Whether 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 these knobs into your traps and under your shoulder blades.

This is another simple tool that has no percussion or vibration, which I generally prefer when working on this part of my body. (Before I found a bed pillow (which actually suits my sleeping position, my massage cane was my main source of relief for the near-constant stiff neck.)

Person using a blue massage cane on their back

Best for Targeted Relief: Yoga Fit Therapy Balls

Yoga Tuning

Therapy balls

Pros

Easy to increase and decrease intensity manually
Less than $20

Cons

It may not seem difficult enough for some people

Dr. Fata-Chan explains that if you want to target a specific area or muscle group, it’s best to use a massage ball instead of a larger tool (like a foam roller) because it can provide more pressure in a smaller spot. You can place a ball directly under the part of your body that’s bothering you, then increase the intensity by leaning more of your weight onto it. A good old-fashioned lacrosse ball can get the job done (especially for extra stubborn knots), but sometimes it feels a little overwhelming. also hard. Luckily, Yoga Tune Up Therapy Balls have a cushioned rubber layer around the core, so they don’t feel too intense right away. In my experience, this makes them great for sensitive spots and harder areas.