Foam Rollers: Types, Exercises and Benefits
How to Use a Foam Roller
To get started, you can demonstrating foam-rolling techniques for the major muscle groups, including the back, calves and iliotibial (IT) bands. There are many different ways to roll out your muscles, and some may feel better to you than others. Feel free to experiment with different types of rollers and rolling techniques to find what feels best for you.
There are many ways to use a foam roller, and the technique may vary depending on how tender a particular area is and your personal pain tolerance. Consider this approach:
- Roll over the muscle slowly, feeling for areas that are tight or “hot.” When you find a “hot spot,” your instinct will be to roll away from it. Instead, support more of your body weight with your arms or opposite leg and breathe deeply as you gently apply pressure.
- Those "hot spots" you may find can be muscle knots, or myofascial trigger points. They can cause pain and swelling, and gently putting pressure on them can help release some of the tension.
- Focus on small areas. Move incrementally rather than in large repetitive movements that cover the entire muscle, which can lead to greater inflammation.
- Stay on one spot for one to two breaths and then move an inch higher, lower, right or left. If you do not find anything in that direction, move an inch in another direction and repeat this process.
- Avoid rolling over the joints. Keep the foam roller on soft tissue only.
- Avoid causing unbearable or sharp pain in tender areas.
- Consider the type of roller that works best for you.
Types of foam rollers
The length, density and circumference vary among foam rollers. Longer rollers ensure you won't fall off the ends and offer a larger area for rolling. Softer rollers are perfect for beginners, but their lifespan isn’t as long as the denser options.
The least expensive foam rollers can cost only $5 and are made out of a single piece of foam. On the other end of the spectrum, expensive foam rollers that also vibrate can cost $200. Some offer different textures and surface types, come in bright colors or even collapse for better portability.
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