Just (foam) roll with it!
One of the most vital pieces of kit in any fitness fanatic’s toolbox should be the foam roller. You may have seen these large tubes lying around in your gym’s stretching area, where most people avoid using them as they’re unsure of what their purpose is. However, you could be a very experienced foam roller and own all the different types of roller at home. Either way, this blog will talk you through the different types of roller and how they can benefit you.
It was Dr Moshé Feldenkrais who was credited with being the first person to use rollers for therapeutic purposes (e.g. improving body alignment, reducing muscle tightness, teaching body awareness) in the late 1950s. Now foam rollers are so commonplace in Pilates and Yoga classes to strengthen the body as well as to relax and stretch tight muscles.
Some experts suggest that, if not addressed early, minor muscle imbalances (such as those tight, tender spots) can contribute to serious injuries or chronic dysfunction later on, which may require expensive therapy. Prevention is always cheaper than treatment (and cheaper than expensive sports massages!), and this is why it’s so important to ensure you are benefitting your body with a regular MOT.
So what magical powers do foam rollers possess exactly? Well, let me explain. Foam rollers break up interwoven muscle fibres (scar tissue) and help move oxygenated blood into those muscles, which is why they’re an excellent vehicle with which to release those tight spots in muscles (the technical term being ‘myofascial release’), and return the muscles to a more optimal state. When used regularly post-exercise they can reduce the effects of blood pooling (that heavy, sluggish feeling in your legs after a workout), and the dreaded DOMS (delayed onset of muscle soreness). Foam rollers can also be used prior to exercising to warm up certain areas on the body by increasing blood circulation, and also to improve your range of motion.
A foam roller is, in its most basic form, a cylinder of dense foam approximately 30–60cm in length and 15–20cm in diameter. You put the roller on the floor and then position yourself on top of it until you find a tender spot at which point you just hold that position for 30 seconds or so. The most common technique is similar to a side plank, with the roller beneath the IT (illiotibial) band, but there are countless others depending on the body part you want to work on. The act of foam rollering (real word) causes knotted muscles to relax, or to use the words of Wikipedia, “utilizes the concept of autogenic inhibition to improve soft tissue extensibility”. Avoiding too much of the ‘science spiel’, it does work but it does also hurt like hell!
When using a foam roller for the first time, the temptation is to rapidly roll up and down it as if trying to iron out the muscle. But the trick is to find a tender spot or trigger point and hold your body weight on it, almost sinking into the roller. Now, sound effects are optional — actually, scrap that, they’re mandatory! If you’re not wincing and screaming during the ‘hold’ then you’re simply not doing it properly. I’ve been known to shout many expletives whilst foam rollering, but it does somehow help me get over the pain factor! The other thing to remember is to roll in the direction towards the heart (to mimic your blood circulation pattern). There are many YouTube tutorials you can follow to show you the various different massage techniques with foam rollers and I’d highly recommend checking them out. Alternatively, the Foam Roller Workbook is a handy guide that I bought, which includes sport-specific exercise programs and massage techniques.
So which foam roller should you buy? Good question! There are a few different types, which I have detailed below:
1. Open Cell Foam
This is the most basic foam roller. A simple cylinder of open-cell polyethylene foam that does the job without costing a bomb. They come in various lengths and diameters, but all do the same job. I have used one of these before, and most gyms will supply this type of roller since it’s quite cheap, but after repeated use they do have a tendency to flatten in the middle over time. I also found that they dent quite easily. Great for a beginner (or someone with a low pain threshold) and for use in Pilates or Yoga classes.
Expect to pay: around £24.99
From: Amazon.co.uk
2. Closed Cell Foam
The next level up from the open cell roller. The main difference is that this one’s constructed of much denser EVA foam, which means it’s more durable. The other major benefit of this type of roller is that it doesn’t have quite the same resemblance to a lump of packaging foam, hence it will last longer! I have this version in two different lengths, and when I’m feeling a bit sorry for myself (and sore) I will use this type of roller. I also use it for my Pilates exercises, as it’s far sturdier.
Expect to pay: around £15–£20
From: Amazon.co.uk
3. The Grid
The Triggerpoint Grid is by far the more superior in terms of foam roller technology. This is as close to a deep tissue massage that I can get and I love it. As stated on the website, “The Trigger Point Performance Therapy products are based on a patented material that changes shape after five to seven seconds. The Grid foam roller features a grid-like surface with varying densities. This tool combines the benefits of self-massage and core work. The perfect product for warming up the muscle tissue, removing lactic acid, and increasing blood flow.” The general idea is that the little grooves and ridges knead a bit deeper into the tissue, so you can really target those aches and pains. I believe you definitely get your money’s worth with this one. I’ve even bought these as presents for friends and family as I believe everyone should own The Grid!
Expect to pay: £40
From: Amazon.co.uk
4. The Rumble Roller
Now this is what I call the BEAST because of its aggressive looks! The Rumble Roller has specially designed bumps that are firm, but flexible like the thumbs of a massage therapist (apparently). It certainly looks like it works, and though I haven’t tried it myself I have friends that swear by it (and probably swear whilst using it!).
From: Amazon.co.uk
There are other massage products on the market that target pain for specific body parts, e.g. the quads, glutes and feet. I use the following when even a foam roller won’t do the trick:
— Tennis ball or baseball for my back, using the same technique as with the foam roller.
— Golf ball or rubber ball to iron out any niggles in my feet.
— I also have a deep tissue palm percussion massager (by Homedics), but you’ll need an assistant to help you use that on your back unless you’re super flexible!
So what are you waiting for? Go get foam rollering! It could save you a lot of money spent on those expensive sports massage treatments, and remember, prevention is better than cure.
Please note that the links above are affiliate links, and at no additional cost to you, I will earn a commission if you decide to make a purchase after clicking through the link.