The foam roller is a myofascial self-release (SMR) mode that focuses on tense and contracted muscles. It is similar to myofascial massage, a normal massage technique, also known as deep tissue massage. The massage therapist uses his or her hands, elbows or other tools to apply pressure directly to a contracted muscle until the tension is released. With the force created by the weight of your own body, you can use a foam roller on your back, hips, legs, arms and other parts of your body to release muscle knots. It can also be used to increase the balance and stability of the trunk. Foam rollers differ in size, shape, type of foam and price. You can buy the roller that best suits the use you want to make of it, determining what specific use you need. This article will tell you how to choose a foam roller.
Steps
Step 1. Try the different types of rollers at a local sports equipment store or gym
Many people learn to use the roller in a class or with a trainer. These lessons introduce techniques that can help you get the most out of the foam roller and teach you some exercises to do.
Step 2. Determine if you will use the foam roller more as a muscle massage or if you will use it primarily for balance and core stability exercises
While it is not round and only rolls slightly, a half foam roller can help balance while standing. It is often used by physical therapists to improve proprioception after a knee or ankle injury. Proprioception is the ability to perceive one's body or its parts in space.
Foam half rollers are also a good choice for people of a certain age or for those with low strength or low muscle tone. Once laid on top of the roller with the flat side on the floor, it will not move easily. To release a contracted muscle, simply place it on the half roller. The user can also move slightly back and forth as he becomes more comfortable using the roller
Step 3. Choose the density
The choice of compactness should be based on some experience in the use of the roller. Many foam rollers are color coded for density. White rollers are the softest, followed by blues or greens which have a medium density, and finally blacks which are the hardest.
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Choose a white roller if you are about to start using it or if you plan to use it for exercises. The white ones are often composed of a piece of polyethylene and are the least dense, and thus allow you to be able to make some movement between the muscles, bones and the roller. Swaying can be painful at first, as the contracted muscles are squeezed by all the weight of the body. A white roller will produce less force and less pain.
Choose a Foam Roller Step 3Bullet1 -
Choose a medium, light-colored roller to develop trunk stability or to have medium massage strength. These blue or green colored rollers are often created with a cross-linked closed-cell polyethylene foam or EVA foam, and are common in pilates classes.
Choose a Foam Roller Step 3Bullet2 - Choose a black roller if you have a lot of experience in using it or if you want to have a lot of pressure for self-massage. Although most black rollers are also made of polyethylene, they are produced with high temperature, closed cell crosslinks, which make them smoother, denser and less porous.
Step 4. Decide how often you will use the foam roller
For massive use, it is preferable to use a denser, black or EVA foam, because they last much longer. White rollers made of polyethylene can deform over time from moisture and frequent use. If you'd rather have a softer roller, make sure it's from a brand that guarantees it won't warp.
Step 5. Choose the size of the foam roller
With the exception of the half rollers, most of them have a diameter of 15 cm. They can, however, differ in length, ranging from 30 to 90 cm.
Use a 90cm roller if you plan to use it for your back. A long roller will allow you to swing perpendicular to it, without fear of falling from one end. It is also useful for creating proper alignment, placing it parallel to the spine, ensuring full support
Step 6. If you plan to carry it around often, go for a 12 '' roller
For example, you may want to take it to pilates class and use it at home.
Step 7. Set a spending limit
The price of a foam roller depends on the type of material used.
- A white 30 cm roller will certainly be the least expensive, with a price under 10 euros. White rollers cost less due to the lower density of the foam.
- A black foam roller, of any size, is considered a professional tool and will likely cost around 20 euros.
- Rolls of EVA material are spreading a lot. They are often green in color. They are moderately hard and offer a more comfortable surface that is warm to the touch. They are advertised to be more durable than polyethylene ones, but they are priced as low as 31 euros.
Step 8. Select alternatives at a sporting goods store or on the internet to find the best quality for your budget
Buy your foam roller.
Advice
- Work gradually as you use the foam roller. Start by using it on your muscles for 30 seconds and slightly increase the duration to 3 minutes or more.
- If a muscle is particularly sore when pressing with the foam roller, it means that it has a great deal of tension. You should try to use the foam roller often to release the contraction and lessen the pain.
Warnings
- Be careful when using a foam roller if you have sensitive skin or hypermobility in your joints. The movement could aggravate the skin condition, and people with hypermobility of the joints could get hurt easily if they use the roller on those joints.
- People with balance problems or prone to dizziness should not use foam rollers, as they could be harmful.
