The 14 Best Myofascial Release Tools of 2022, According to Fitness Experts (2024)

We all know that the benefits of a consistent workout routine are incredible, but proper recovery is an often underrated and neglected part of most fitness regimens. Taking the time to prioritize workout recovery can help prevent injury, reduce inflammation, increase range of motion and even optimize your performance at the gym.

Nutrition, sleep, stretching and many other factors play a role in the recovery process, but myofascial release tools are a great solution for optimizing muscle recovery. Research suggests that massage in general is one of the most effective methods of reducing delayed onset muscle soreness and perceived fatigue post-workout.

Myofascial massage tools include devices like foam rollers, rolling sticks, canes, guns and more. These self-massage tools allow for you to use soft-tissue therapy on stiff and sore muscles or areas that are trigger points on the body. They can also help with postural problems. The beauty of these tools is that you're able to use them yourself in the comfort of your own home and apply as much or as little pressure as desired. But with an influx of tools on the market, it can be difficult to choose the right option for you. Enter our fitness experts and engineers in the Good Housekeeping Institute Wellness Lab. We test countless myofascial release tools year-round, looking for ergonomic designs and top-quality devices that deliver efficient workout recovery solutions.

If you're new to using myofascial release tools, our experts recommend starting slowly and gradually. Start with a softer tool like a foam roller and only use it for a short period of time. You may experience some discomfort with a recovery tool and that is okay, but if you start to feel pain that is a sign to listen to your body and stop using the device. It's important to have proper control over the tool and use it correctly to successfully, and safely, address any muscle soreness or trigger points. Here are the best myofascial release tools of 2021:

• Best High-Density Foam Roller: Amazon Basics High-Density Round Foam Roller
• Best Multi-Density Foam Roller: TriggerPoint GRID Foam Roller
• Best Vibrating Foam Roller: Theragun Wave Roller
• Best Muscle Rolling Stick: IDSON Muscle Roller Stick
• Best Massage Ball: MobilityWOD Supernova
• Best Massage Gun: Theragun PRO
• Best Value Massage Gun with Bluetooth: Hypervolt Bluetooth
• Best Value Massage Gun : Flyby F1Pro
• Best Mini Massage Gun: Therabody Mini
• Best Massage Cane: LiBa Back and Neck Massage Cane
• Best Massage Wheel: CHIRP Wheel+
• Best Bodyweight-Based Massage Tool: MFLEX Trigger Point Massage Tool
• Best Compression Boots: Normatec Pulse 2.0 Leg Recovery System
• Best Acupressure Mat: ProSource Fit Acupressure Mat and Pillow Set

Foam rollers are ideal for targeting the upper back, lower back, arms, glutes, quadriceps, hamstrings andcalves. This budget-friendly pick from Amazon comes in a variety of colors and lengths, is lightweight and perfect for beginners.Simply apply the foam roller to the designated area and use your body weight to adjust pressure.Aim to foam roll before static or dynamic stretching activities; it can be part of your cool down as well. You may be tempted to just roll back and forth, but proper foam rolling involves slowly rolling the targeted area until you find the most tender spot, then holding that spot for 30 seconds to relax the targeted area and reduce discomfort.

This textured, multi-density foam roller is a step-up from traditional high-density foam rollers andfeatures a foam exterior over a rigid hollow core. Available in a variety of colors, our experts like the grid texture that allows you to target certain areas like knots and tight muscles. We found that the durable construction maintained its shape and integrity even after prolonged use.

This vibrating, Bluetooth-enabled foam roller is a great recovery device for both novices and active individuals alike. Vibration is thought to alleviate pain,allowing you to foam roll for longer and enhance recovery.You can control the device manually or via the Therabody app to target specific muscles and activities. Our experts appreciated the soft yet supportive cushion and that the roller has five vibration settings. Start slow and work your way up if you're new to rolling and vibration therapy.

Rolling sticks, like this one from IDSON, are great for using on the neck, arms, quadriceps, hamstrings, calves and feet. Comprised of a padded bar with handles, place the roller on your body and then roll along the length of the muscle to ease stiffness and aid in recovery. The benefit of a muscle roller stick is that you can really control the amount of pressure, whereas something like a foam roller is more dependent on how much of your bodyweight you put on it.

Massage balls are excellent to use on the shoulders, upper back, lower back, glutes, arms and even feet. They are ideal for targeting key areas and smaller hard-to-reach muscles.A tennis ball, softball, baseball or lacrosse ball are allgreat options that you may already have lying around the house, but this ball has scientifically developed grooves for higher global shear pressure. Our experts find it is well-made and sturdy,works best on the shoulders and has the perfect diameter for reaching trigger points.

A top performer in our tests, the Theragun PRO comes at a high pricepoint butdelivers a powerful muscle recovery experience.Our experts appreciate the ergonomic handle that allows for an easy grip, powerful smooth motor and long battery life. It also offers four arm positions to help reach any area of the body.Plus, this version was designed to be quieter than previous generations. The Theragun PRO comes with six attachment heads and a protective carrying case, plus it features bluetooth integration to the Therabody app.

This massage gun is available at a better pricepoint than competitors but still excels in quality and function. The Hypervolt has more of a handheld feel, offersfive interchangeable heads and three different speeds to help relieve sore muscles and stiffness.Our experts like that it has an extralong battery life, is relatively quiet when in useand features bluetooth connectivity to the Hyperice app.

Enjoy the benefits of using a massage gun without the hefty pricepoint. This affordable pick has an overall 4.5 out of 5 star rating on Amazon with over 10,000 reviews. The massage gun comes with six attachment heads, functions at three different speeds and is lightweight. Reviewers say it is easy to use, powerful and a great value for the price.

This ultra-portable, handheld massage gun is a perfect solution for travel or those on-the-go. The device has three speeds and one standard ball attachment at the end. This small but mighty device stows easily in a jacket pocket or bag.Our experts appreciate the compact sizeand ergonomic grip. For the size, it generates a good amount of power and also has a 150 minute battery life.

Massage canes are ideal for working on the neck, shoulder, upper back, lower back, glutes and feet. Options like this one from LiBa feature treatment knobs to apply to the affected area. This massage cane weighs less than a pound, making it super lightweight, and the unique handle shape allows you to position it and target those hard-to-reach areas.

This innovative wheel features a thick padding andis designed to fit perfectly between your shoulder blades, making it ideal for targeting the muscles that go up and down your spine. The wheel is designed to reduce back tension and target knots, but ease into using this device as your body may need some time to decompress and relax tight muscles.The wheel is available in different sizes,but the 12 inch is the largest and most gentle option making it great for beginners.

Bodyweight-based massage tools like this one from njoie utilize your body weight to apply and adjust pressure to the affected area. They are available in different sizes and designed for different body regions, but this MFLEX is designed as a whole-body deep-tissue massage tool that is great for targeting those hard-to-reach-muscles.Our experts like that this option is portable, doesn't require charging and has rubber tabs on the base to keep it secure as you use it on the floor or wall.It comes with two sets of heads which can be used in combination or individually.

Serious athletes swear bycompression systems like this one fromNormaTec that was once considered medical grade but is now available to consumers to use in the comfort of their own home. The system includes compression boots, hosing, power supply and the pulse device itself.The boots fill with air and thenaspecial compression sequence helps to enhance blood flow andcirculation, reduce pain and soreness and speed up recovery.Our experts find the system very effectivebut note that it is a hefty investment and best for competitive athletes or highly active individuals. NormaTecalso offer an upgraded option with compression attachments for arms and legs.

This effective and affordable device is not for the faint of heart. This set takes the concept of acupuncture and turns it into an at-home solution.Essentially a cushioned foam mat with sharp small spikes,all that is required is for you to lie down on the device and experience thethousands of acupressure points that stimulate nerves and improve blood circulation, leading to increased energy and faster muscle recovery. Available in several colors, this mat also comes with a small neck pillow that can even be used on your feet.