Table of Contents
1. Choosing The Right Size and Shape
Width is the most noticeable variation made. Every individual is of different sizes and shape, therefore, the choice helps you to get the most from the foam rollers.
The narrower rollers are not so intense but are great for getting to smaller muscle groups that can be hard to reach with a wider roller.
Foam rollers are available in a variety of lengths which consists of 30cm,45cm and 90cm. The 30cm and 40cm are used for legs, arms, back, and shoulders. A 90cm roller helps you work the entire body. While using the different shapes of foam rollers, ribs feel like fingers, flat blocks feel like palms and the pointy shapes feel like fingertips that get right into the muscle and give the user an ultimate foam rolling treatment.
- Pick smaller diameter for a targeted approach
Usually foam rollers come in 6-inch diameter, however, if you want to target specific parts of your body, the smaller diameter is all that you need. If you are choosing a roller to take on your vacation, a small foam roller both in length and diameter should be considered.
However, if you’re trying foam roller for the first time, try to stick with the standard and more versatile 5-6 inch ones.
- Half-round foam rollers
If you have issues with the strength, half-round foam rollers would be a good choice. They are suitable for elderly users or for someone with little strength. Users can also move back and forth on these kinds of foam rollers, as soon as they get comfortable with using them. This shape is used in physical therapy, pilates, yoga, and general core strength exercise.
- 12- Inch Foam Roller
The 12-inch foam roller works really well for workouts in small places. Select this foam roller if you intend to carry your foam roller more often. For Example, you may want to take it to your yoga class and use it at home
- 24- inch foam roller
This foam roller is ideal for small parts of your body such as arms and legs or any other part which isn’t typically very wide. But it may prove to be too short for rolling out on your back.
- 36-inch foam roller
If you are looking for a foam roller to be used on your back, the 36-inch foam roller will allow you to roll with it perpendicular to your back without the fear of falling off the ends.
2. Density of Foam Rollers
The most important choice needed to be made regarding your new foam roller is the density. Rollers can be classified into three density categories; soft, medium or firm.
a) SOFT
Soft foam rollers have more cushion to them. They are suitable for those who are looking for more comfort rather than the deeper massages.
It is recommended to start with something gentler if you are new to foam rolling. The soft density foam rollers produce a massage that is gentler on the muscles, making it useful for the users who prefer a less intensive massage.
A white foam roller is great for beginners because it produces less pressure and pain. These rollers are less expensive because of the lower density of the foam.
b) STANDARD
These rollers have a medium firmness. They provide enough firmness for a deep massage while still having a moderate cushion.
Medium rollers such as blue or green foam rollers can also provide a medium amount of massage pressure. These blue or green foam rollers are often made of closed-cell polyethylene foam or EVA foam and are commonly used in pilates classes. They are also great for providing a surface for core strengthening and stabilizing exercises.
c) Firm
These firm rollers are ideal for those seeking a deeper and more intense massage. Athletes and highly active individuals generally go for these firm foam rollers so that they can get benefit from the penetrating nature of these rollers.
Select a black foam roller if you are experienced. Black foam rollers are generally also made of polyethylene foam, and offer hard pressure for self-massage.
A firm foam roller with a dimpled surface will give a deeper massage to targeted areas. This type of roller is great for parts of the body that are prone to muscle tightness, like the shoulders. A dimpled roller, however, may be painful if you are not used to a deep massage.
OPTIONS AVAILABLE INCLUDE:
Some uniquely designed foam rollers for more invigorating massage or to target precise areas. Rollers with ridges, bumps or points can provide a deeper penetrating massage that breaks up fascia in even in the compact areas.
- EVA foam roller
EVA foam rollers are becoming more popular and are suitable for moderate firmness and flexibility. EVA rollers offer a more comfortable surface that is warm to the touch. They are said to be more durable than polyethylene foam rollers.
- Vibrating foam rollers
This foam roller is made by combining high-density texture and vibration therapy for more effective recovery and massage relief and thus, is said to be one step ahead of regular foam rollers. The idea behind these vibrating foam rollers and other electronic massage devices is to alter our perception of pain.
- Hexa massage rollers
This roller uses higher density but flexible hexagonal bumps in a uniform pattern that hits more areas at once. Hexa massage rollers can be particularly helpful for rolling less sensitive areas like the upper back and back of the thighs.
These are EVA foam-filled for long-lasting self-therapy and are generally available in a 2-in-1 design, allowing you to twist it apart for two separate rollers. Hexa foam roller is ideal for everyday use to keep muscles loose.
- Spike massage rollers
Spike massage rollers are ideal for advanced users and athletes for daily recovery of tight, overworked muscles. This roller targets deep knots, providing the most penetrative and intense massage with its firm but flexible spikes
- The grid rollers
The grid rollers feature a three-dimensional surface with a variety of widths to provide the feeling of a massage. Grid rollers are worth the investment if you use them regularly.
