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How do you choose the right foam roller for your needs and goals?

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Foam rollers are popular tools for functional training, as they can help you improve your posture, alignment, mobility, recovery, and performance. But with so many types and sizes of foam rollers available, how do you choose the right one for your needs and goals? In this article, we'll guide you through the main factors to consider when buying a foam roller, and how to use it effectively and safely.

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Thomas Johnson

CEO | Executive Wellness Coach | Podcast Host | C-Suite Advisor & Investor | ?? On a Mission to Impact 50,000+ in 2024…

1 Benefits of foam rolling

Foam rolling is a form of self-myofascial release, which means applying pressure to your muscles and connective tissues to release tension, knots, and adhesions. This can help you reduce pain, stiffness, inflammation, and stress, as well as enhance your blood flow, oxygen delivery, and nutrient exchange. Foam rolling can also improve your range of motion, flexibility, and coordination, which can translate into better functional movement and performance.

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Mike Fantigrassi

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The new preferred term for foam rolling is self-myofascial techniques or self-massage rolling. The relaxation may not be due to the release of knots and adhesions since this requires strong force and objects with high density (much harder then typical foam roller) to create that effect. The mechanism of action that leads to the muscle relaxation and increased blood flow are believed to work due to a change in the nervous system and local tissues. Effects such as reduced tissue restriction, fascial hydration and of simulation cellular responses have been demonstrated in research using foam rollers.

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2 Types of foam rollers

Foam rollers come in a variety of shapes, sizes, densities, textures, and features. The most common are smooth foam rollers, which are the simplest and cheapest option and provide gentle and even pressure. Suitable for beginners and general maintenance and relaxation, they contrast with textured foam rollers that have bumps, ridges, or knobs that mimic the fingers of a massage therapist. These can target specific trigger points and deeper layers of tissue but are more painful and intense; they are ideal for intermediate and advanced users addressing chronic or acute issues. The most expensive and advanced option is vibrating foam rollers that generate vibrations of different frequencies and intensities. They can stimulate the nervous system, increase the pain threshold, enhance muscle activation, and improve recovery; they are recommended for athletes before and after workout sessions.

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Thomas Johnson

CEO | Executive Wellness Coach | Podcast Host | C-Suite Advisor & Investor | ?? On a Mission to Impact 50,000+ in 2024 While Helping High Performers Improve their Lifestyle
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In my experience it's all about knowing how much pressure to apply on the problem area and also knowing how to contort your body to hit that right spot that's knotted, especially hard to reach areas on your back. Foam rolling definitely helps to speed up workout recovery. It's one of my favorite post workout routines before I stretch. You don't need anything fancy, a regular smooth foam roller will get the job done and it's also less painful compare to the fancy rigid ones.

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??Megan Y.

rural mestiza lmt helping clients embody the signature resilience of northern new mexico
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I've only ever used one smooth foam roller. It's about the length of my torso and I've had it for well over a decade. The others that have come along in that time feel more like an unnecessary gimmick to me. If you are needing to pinpoint a single, smaller area, switch to a tennis ball, lacrosse ball, or golf ball for more pressure or a lint ball, Gertie ball, or bean bag for less pressure. No need to spend more money on a "fancy" foam roller.

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3 Size and shape of foam rollers

The size and shape of your foam roller can influence how and where you store it. Generally, foam rollers range from 12 to 36 inches in length, with diameters of 3, 4, 5, or 6 inches. Shorter foam rollers are more portable and easier to maneuver, while longer ones are more stable and versatile. Smaller diameters require more balance and core strength, whereas larger diameters are more comfortable and supportive. In terms of shape, foam rollers can be cylindrical, half-round, or ball-shaped. Cylindrical foam rollers are the most common and versatile as they can roll along your muscles and tissues. Half-round foam rollers can be used for balance exercises or as a support for your spine or joints. Ball-shaped foam rollers target hard-to-reach areas or specific points of tension. The optimal length and diameter depend on your preference and the body parts you want to work on.

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??Megan Y.

rural mestiza lmt helping clients embody the signature resilience of northern new mexico
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Again here, I'll affirm that long, cylindrical foam rollers are the most versatile. Many of the others are just gimmicks as switching to use different kinds of balls would be more efficient to release smaller muscle groups.

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4 How to use a foam roller

To use a foam roller effectively and safely, you should warm up beforehand in order to prepare your muscles and tissues for the pressure and stimulation. Begin with a low-density, smooth foam roller to become accustomed to the sensation and avoid overdoing it. Move slowly and steadily along the length of the muscle or tissue, avoiding the joints and bones. Take 20 to 30 seconds to pause on any tender or tight spots, while breathing deeply and relaxing. Do not roll over the same area for more than two minutes, as it can cause bruising or damage. Afterwards, hydrate to flush out the toxins and waste products that have been released.

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??Megan Y.

rural mestiza lmt helping clients embody the signature resilience of northern new mexico
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The provided advice is good here. The only thing I'd add, for sure, is to pay close attention to your breathing. If it gets short or sudden, it's likely you've hit a sore spot or myofascial adhesion. Pause in those places for 20-30 seconds and focus on deepening your breath again. Once you can return to full deep breaths, it's okay to move onto the next sore spot.

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5 Foam rolling dos and don'ts

Foam rolling can be a beneficial addition to your functional training routine, but you need to be mindful of certain considerations. To get the most out of foam rolling, make sure to roll regularly - before and after workouts or on rest days - and roll different parts of your body. Additionally, keep your core engaged and spine neutral when foam rolling. It's important to avoid foam rolling if you have any injuries, infections, inflammations, or medical conditions. You should also not foam roll on areas that are numb, tingling, or swollen as this could indicate nerve or vascular problems. Lastly, don't foam roll too hard or too fast as it could cause more harm than good. With the right foam roller and correct use, you can enjoy the benefits of self-myofascial release and improve your posture, alignment, mobility, recovery, and performance.

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6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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How do you choose the right foam roller for your needs and goals?

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1 Benefits of foam rolling

2 Types of foam rollers

3 Size and shape of foam rollers

4 How to use a foam roller

5 Foam rolling dos and don'ts

6 Here’s what else to consider

Functional Training

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How do you choose the right foam roller for your needs and goals?

1

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6

1 Benefits of foam rolling

2 Types of foam rollers

3 Size and shape of foam rollers

4 How to use a foam roller

5 Foam rolling dos and don'ts

6 Here’s what else to consider

Functional Training

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