How to find, choose, and use a foam roller
I started foam rolling about 6 months ago. Combing soft tissue work with corrective exercise has largely eliminated sever hip and shoulder pain that physical therapy and pain medications could not. In this article I'll tell you how they work, show you the different types of foam rollers, and tell you where you can learn to use one.
Benefits of using a foam roller
Foam rollers work by using the body's natural response to pressure. As you roll over tight spots or trigger points, the muscle relaxes through a process called autogenic inhibition. This process normally protects muscles when they are placed under too much tension. By simulating this tension, we can take advantage of this phenomenon, relaxing and lengthening muscles that are tight.
In addition to relaxing tight spots, foam rolling can speed up the healing and recovery process by breaking up adhesions and scar tissue. Like massage, foam rolling will increase blood flow to the target area flushing out lactic acid. This will improve range of motion and reduce muscle soreness.
In addition to relaxing tight spots, foam rolling can speed up the healing and recovery process by breaking up adhesions and scar tissue. Like massage, foam rolling will increase blood flow to the target area flushing out lactic acid. This will improve range of motion and reduce muscle soreness.
Types of Foam rollers
Foam rollers come in a few varieties. From low density foam to the old fashion rolling pin, each type has a specific purpose.
Low Density Foam - Softer, lower in density, and usually white, bio-foam or soft foam doesn't last as long, but works well for those starting out who can't handle the intensity of a standard EVA foam roller.
EVA Foam Rollers - EVA foam lasts longer than bio-foam and provides greater pressure over lower density foam rollers.
Molded Foam Rollers - Molded foam rollers such as the PB Elite are made from thousands of small high density beads which are compressed into shape. These last longer and are the most common type found in commercial gyms.
The Grid - Triggerpoint makes a foam roller with a hard inner core and a 1 inch foam outer layer. This makes for a firmer feel and can be used without the sleeve for greater pressure.
Most foam rollers are 6" diameter and come in one foot or three foot lengths. The one foot version is ideal if you plan to keep it in your gym bag. As you begin to get used to foam rolling regularly you can move to a harder surface or smaller diameter which increases pressure. You can make a very hard roller from a length of 4" or 6" PVC pipe. If you're unsure what to buy, just pick up a standard 12" EVA roller and start working.
Low Density Foam - Softer, lower in density, and usually white, bio-foam or soft foam doesn't last as long, but works well for those starting out who can't handle the intensity of a standard EVA foam roller.
EVA Foam Rollers - EVA foam lasts longer than bio-foam and provides greater pressure over lower density foam rollers.
Molded Foam Rollers - Molded foam rollers such as the PB Elite are made from thousands of small high density beads which are compressed into shape. These last longer and are the most common type found in commercial gyms.
The Grid - Triggerpoint makes a foam roller with a hard inner core and a 1 inch foam outer layer. This makes for a firmer feel and can be used without the sleeve for greater pressure.
Most foam rollers are 6" diameter and come in one foot or three foot lengths. The one foot version is ideal if you plan to keep it in your gym bag. As you begin to get used to foam rolling regularly you can move to a harder surface or smaller diameter which increases pressure. You can make a very hard roller from a length of 4" or 6" PVC pipe. If you're unsure what to buy, just pick up a standard 12" EVA roller and start working.
How to use a foam roller
Form rollers work by placing your body weight over the roller. You can adjust pressure by using more or less weight as you roll. Work a small area at a time focusing on the more painful spots.
Check out Mike Robertson's blog for a full review of foam rolling technique.
Check out Mike Robertson's blog for a full review of foam rolling technique.
by Indoorsy
Hello world. This is my bio. I can edit it later!
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