What Is The Difference Between Muscle Roller Sticks And Foam Rollers?

Even if you’re somebody who goes to the gym very infrequently, you might benefit from some tools called ‘muscle rollers’. If you’ve never heard of these before, then they’re essentially devices that can help your muscles to recover after a particularly intense workout session.

They can help all of your muscles and joints, and even aid your arteries.

What Is The Difference Between Muscle Roller Sticks and Foam Rollers

They work by rolling out all of the tension in the relevant muscle areas, and this can help you to recover faster, so that you can get back in the gym again tomorrow. In addition to being great at rolling out tension and increasing recovery rates, rollers are excellent at preventing injuries. 

If you take the time to use a roller before a workout, this can really help to relax the muscles so that they’re more flexible for your gym session. 

If you’ve been doing some research into these devices, then you’ve probably found that there are two different types – foam rollers, and muscle rolling sticks.

You might be wondering if there are any differences between these two, and if one is more beneficial than the other. If this is the case, then you’ve come to the right place. 

Below, we’ve compiled this handy guide that will tell you everything you need to know about foam rollers versus muscle rolling sticks. 

Muscle Roller Sticks 

First of all, we’re going to be taking a closer look at muscle rolling sticks. These devices are great for those of you out there who find that you’re always particularly sore after a workout session. You might struggle to perform as well the rest of the week, because you’re always incredibly tense and knotted. 

If this is the case, then you might benefit from picking up some muscle rolling sticks. These devices vary in size, depending on what area you’re planning on using them for.

They’re essentially massagers that target all of the deep tissues in your body, and they can help to remove any knots that you have, as well as any aching muscles. 

In order to use this device, it’s super easy, and all you have to do is roll it over the targeted area for approximately one whole minute. After you’ve done this, you can move on to the next affected area, until you’ve relieved all of the tension in your muscles and joints. 

Because the massage roller can be particularly intense, depending on how much pressure you apply, we would recommend that you steer clear from particularly sensitive areas such as the neck. 

Some of the areas that may benefit the most from using a muscle rolling stick include your back, quads, arms, and calves. Most of these rolling sticks are small enough to fit in a gym bag, so you can simply take it with you on the go. 

Foam Rollers 

The next exercise aid that we’re going to be taking a look at are foam rollers. If you’ve ever seen a foam roller before, you’ll notice that they’re actually far larger than muscle rolling sticks. They’re typically used either to relax all of your tense muscles before a workout, or to massage some of the affected areas afterward. 

The drawback behind foam rollers is that they’re particularly large, so they’re not super portable in terms of taking to the gym with you. If you want to invest in some foam rollers, they’re best used for doing some home workouts instead. 

Foam rollers are great for warming up your muscles before working out, and unlike muscle rolling sticks, they’re easier in terms of giving you a full body session, simply because they’re larger.

You could invest in both, and do your muscle rolling beforehand at home with some foam rollers, then take your transportable sticks with you to the gym. 

What Is The Difference Between Muscle Roller Sticks and Foam Rollers

Foam rollers will require a little bit of flexibility, as they work by putting your bodyweight on them, then using that weight to roll them back and forth on the affected areas. You could, for example, lie down on your back on top of the roller, and then move it from the upper to the lower region. 

One of the benefits of foam rollers is that they come in a variety of different firmness levels. So, if you’re just getting started out with muscle rolling, or the workouts that you partake in don’t require an intense amount of pressure for recovery, then we’d recommend that you start out with ones on the softer side. 

Unfortunately, these aren’t great for those who struggle with flexibility, as they can be difficult to maneuver.

The Benefits Of Rolling 

Whether you choose muscle rolling sticks, or foam rollers, both of these can provide your body with immense benefits. If you invest in these you could see improved flexibility and agility, amongst other things. To find out some of the key benefits to muscle rolling, simply keep reading below. 

Muscle Repair

Muscle rolling helps to repair all of your muscles at a far quicker rate, so that you can easily get back to the gym the following day. 

Prevents Injury

If you take the time to conduct some muscle rolling before your workout session, then this can help to prevent injury from unflexed muscles. 

Increases Blood Flow

This can help to aid you in terms of flexibility, and give an improved appearance to the joints resting underneath your skin. 


Those who have used a rolling tool for their muscles will know that it’s a super relaxing sensation, and can help to relieve any tension from working out. 

Final Thoughts

To sum up, both muscle rolling sticks and foam rollers and great recovery aids when you want to get back in the gym. We would favor muscle rolling sticks over foam rollers however, simply because they’re more portable, and you can take them with you on the go.

Laura Simmons
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