Recovery tools: foam roller and massage ball

Two tools for self-massage: one for large muscle groups, one for the spots you want to reach with your hand. The Fitpaddy foam roller MROLLER01 is made of EVA foam with a textured surface and a hollow core, which keeps it light enough to take to the gym or park. You sit or lie on it and roll your calves, thighs, glutes and upper back as part of a warm-up or cool-down. The texture gives firmer, more focused pressure than a smooth roller, and the foam wipes clean after sweaty sessions.

The Umbro massage roller ball works the other way round: you hold the ribbed holder and roll the 360° ball over your neck, shoulders, arms, thighs and calves like a roll-on, or a partner rolls it over your back. At about 6.5 cm across, it fits in a gym bag or desk drawer.

Roller, ball or both?

Take the roller for legs and back using your body weight, the ball if you prefer to control the pressure with your hand. Roll slowly, keep the pressure firm but not painful, and stay off joints, bones and fresh injuries.