Getting good foam rollers relieves your muscle stiffness in a short period. Hence, you can reap maximum benefits from your workout routine without bearing much pain. Out of all those products that claim to foam roll your muscles in the best way, only a few can do the job correctly. That's why we have conducted an in-depth analysis and prepared a guide to help you know how to select the best foam roller.
Does Foam Roller Work?
If you love the effect of massage therapy, you will also enjoy the work process of foam rollers because they massage your muscles like a professional therapist exactly how your body needs. Fitness freak people who are regular weight trainers or involved in an intense workout routine rely on this piece of equipment to relieve muscle soreness. You can also get relief without a roller, but the recovery process after exercising will be too long to handle. However, a massage is always good for your body in whichever form you apply. Thus, rollers provide massage before and after a workout that helps in relieving stress and fatigue quickly.
How To Choose Best Foam Rollers?
Looking at these factors will help you pick a roller that your muscles will love because your gym routine won't be as painful as it is without a rolling tool.
Type
There are different types of rollers, each having its own benefits. Some of them include:
- Firm Foam Roller — This type of roller is not hollow but spongy both in and out. Since it is not weak from the inside, it won't press down if you pressurize it. If you are a beginner or looking for a gentle and less excruciating roller, this is the ideal product for you. This dense yet soft roller is effective in relieving sore muscles on the trigger points. It also helps in lymphatic drainage by pushing waste away from the tissues. Thus, it decreases inflammation.
- Grid Foam Roller — This roller is textured with grids for targeting knots and kinks of your muscles. Thus, it relieves tension. However, don't go for this option if you are inexperienced.
- Vibrating Roller — It will provide you immense relief from intense pain because it has sharp and firm bumps. It triggers your pain points by penetrating more deep layers of tissues and boosting blood circulation. Thus, it softens your sore tissues and provides comfort. This roller is suitable for athletes or someone who is involved in hardcore sessions. As it creates vibration, it requires an energy supply from batteries.
- Hand-held Roller — This is the smallest and compact foam roller, making it portable and travel-friendly. Thus, it is an excellent option to take to your gym or yoga classes. Besides, this stick-like tool is suitable for everyone who likes to enjoy a few minutes of therapist hands massage.
Foam
The foam quality is the huge selling point of rollers because it is the deciding factor of durability. If a poor quality foam is used, the roller will show scratches and wrinkles after a few uses. Hence, EVA foam is safe to go for.
Measurement
The roller should be small and less space-consuming so that you can take it with you wherever you go to get quick muscle relief always at hand. It's better to go for 12 to 21 inches long rollers. Additionally, it should not exceed 5-6 inches in width or it will be larger for you to carry. On the contrary, you can purchase a 36 inches long foam roller to get larger body coverage if you want to keep it at home.
Weight
A lightweight roller allows you to use it on the bed, near the couch, on your yoga mat, or even in your car. Thus, it's better to select the one weighing 0-1 pounds.
Weight Capacity
Check if the roller has enough weight-bearing capacity or not. If you overload it, it may break down. Opt for the one having around 500 pounds weight lifting capacity.
How Much Does A Foam Roller Cost?
Foam rolling is the best and cheapest way to massage your tissues. If you can’t book an appointment with a massage therapist for every other day, a foam roller is a right choice for you. You can purchase one for you or your family at a minimum price of $19. You can also go for an advanced foam roller having a larger size or vibrations if you want to spend around $50.
How To Treat Stiff Muscles Using Foam Rollers?
Stiff muscles cause painful muscle spasms, which become intense if ignored. The best way to treat stiff muscles is using a foam roller because it hits targeted points and regulates blood circulation. Thus, after a couple of minutes of applying the roller, your muscles become soft. You can also combine it with a hot massage for quick relief. For instance, you can use a heating pad and warm therapy patches. If you have swollen muscles or you're feeling inflammation, use cold packs. To get effective results from a foam roller, you should use it consistently.
Foam Roller FAQ
Q: Can I use a foam roller every day?
A: Using a foam roller regularly is safe. It will help you to reap out the maximum benefits of rolling if you do it consistently. Like medicines or workout routines that provide effective results in a certain period, a foam roller may also not show instant results. However, it improves your muscle condition over time, so stay patient.
Q: Is a foam roller suitable for me if it hurts too much?
A: If you feel intense pain while rolling the foam roller on your muscles, it indicates that your muscles are stiff. You can reduce the intensity by using a soft roller. Gradually, you can increase the pressure by shifting into textured rollers.
Q: Can I use a foam roller on my back?
A: It's completely safe and effective to use a roller on your back because it relieves muscle tightness that you get from prolonged inactivity or intense workout sessions.