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Roller, stick or ball: the manual tools of recovery
No plug, no battery: you use your own body weight or your arms to apply pressure. It is less spectacular than an electric device, but it is precise, portable and has no limit on duration of use.
The foam roller
You lie or sit on it and roll slowly, generally from the calf to the thigh, or along the back. A smooth surface gives spread-out, gentler pressure: it is the right starting point. A spiked surface concentrates the pressure on smaller areas and is felt much more. Density matters as much as texture: a firm foam works deeper than a soft foam.
The massage stick
Held in both hands, it lets you dose the pressure to the millimetre and reach areas that are hard to load on the floor, such as the front of the thigh or the forearms. Wooden models are rigid and durable, flexible models follow the shape of the muscle better.
The massage ball
It is the tool for tension points: you wedge it between your back and a wall, or under the foot, and look for the sensitive spot before staying there for a few breaths.
How to dose
Roll slowly, one to two minutes per area, while breathing. Bearable discomfort is normal, sharp pain is not. Avoid rolling directly on a joint, on the lower back in hyperextension or on an injured area. These are comfort and recovery accessories, not medical devices.