The Stick Massage Tool for Runners Review

Young happy woman catching her breath after sport
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If you don't have the time or money for regular massages, using the Stick can provide runners with many of the same benefits, such as increased flexibility and decreased soreness. It is a flexible, portable self-massager you roll over your tight leg muscles to provide myofascial release. You only need a few minutes to use it for 20 strokes over several areas of your legs.

What Is The Stick?

  • The Stick is made of plastic. It has a center rod that is surrounded by eight spindles that move independently as you roll them over your muscles.
  • Instructions are provided to use it for 20 strokes on each area of the legs, as well as use on the neck, shoulders, upper back, lower back, and arms.
  • Different models are available that are stiffer or more flexible and vary in length.

Expert Review

The Stick is a massage tool made of a space-age plastic that allows necessary flexibility of the tool and provides maximum compression of your muscles. It was specifically designed for runners to help increase flexibility, accelerate recovery time, and reduce muscle soreness, stiffness, and pain.

Similar to a foam roller, you can roll the Stick on your muscles for a self-massage. The Stick is small enough to fit into a backpack or a small suitcase, so you can easily take it along to races. It's particularly effective at loosening up tight leg muscles.

I bought my first Stick several years ago when I had a seriously tight iliotibial band (IT band). I rolled my IT band using the Stick every day for a week, and it took care of the issue. Since then, anytime I feel a little tightness in my IT band, I roll with the Stick, and it loosens right up.

The Stick is best used on the legs, making it perfect for runners. I notice a difference the next day when I use the Stick after a long run. My legs are much less sore and tight than when I don't use the Stick.

Pros and Cons 


  • The Stick is compact. It is 17 inches long and can fit in most backpacks or gym bags. You won't have any excuse to leave it behind at home when you go for a workout or travel.
  • It is inexpensive, especially compared to professional massages. For less than a single massage, you have a self-massage tool that should last the rest of your running life.
  • It is effective as a massage tool, especially for use on the leg.


  • Some runners find it tough to use because you must apply pressure for it to be effective. If you're worn out from a race or strength workout or you have any arthritis issues, you may want help to use if effectively.
  • Limited use. It isn't well designed for use on body parts beyond the legs, although they provide instructions for using it on your neck, shoulders, back, and arms.

Does The Stick Work?

The website offers many testimonials, and it is very popular with runners and other athletes. A quick literature review found one small study of 30 college athletes and found no improvement with using The Stick immediately before exercise for muscle strength, power, and flexibility. This study didn't assess benefits for using it after or between exercise.

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