It seems that foam rollers are the accessory for gym devotees these days. You may have even heard roller-lovers throwing around terms like "myofascial release" and "trigger points," which sounds awfully fancy. Despite the technical vocabulary, the concepts are easy to grasp.
Think of a foam roller as a self-massaging tool [2]. Putting one to use targets areas of tightness, pain, and misalignment in muscles and in the connective tissue surrounding the muscles, called fascia. Foam rolling can help with loosening tight muscles and working on specific areas called trigger points, but only if you know how to use them. It's easy to overdo it or even hurt yourself [3] if you are a beginner, so make sure you ask a trainer, physical therapist [4], or massage therapist for a tutorial. Once you are ready to begin, we'll help you pick the roller that's right for you, based on your needs and experience.
Intro Level: High Density Roller
The Gaiam Restore Total Body 36" Foam Roller [5] ($26) is a great option for beginners and people that need just the basics of foam rolling. It's hard enough to push the muscle and blood around under the skin, but isn't too aggressive.
Ready for More Release?
The TriggerPoint GRID Foam Roller [5] ($40) is the next step for those looking for a little more penetration into the muscle. Flat surfaces roll over the tissue, but the added grooves allow the roller to work deeper into the tissue. A little goes a long way, so try a grid roller before you go to the next level.
Taking it Down Deep
If you are craving deeper manipulation of the tissue, look for a roller with these rumble strips like this RumbleRoller Extra Firm Compact Roller [5] ($45). They will dig deeper, so proceed with caution: this is for the more experienced foam-roller user.
Shake it Up!
Ready to spend a little more for some more action? Think about the Vulken 4 Speed High Intensity 17” Foam Roller Deep Tissue Massager [6] ($90), a vibrating roller. The grooves help access tissue below the surface, and the motion of the roller promotes blood flow, stimulates the tissue, and may even tickle a little (if you're into that).
Get to the Point
If you are looking for targeted relief in a small area that might be difficult to access with a long foam roller, try a massage ball instead. The TriggerPoint Massage Ball [7] ($15) is great for finding that pinch in the shoulder girdle, hip point tenderness, or any other singular spot that needs direct pressure.