A massage roller (foam roller, muscle roller) is a tool that is gaining more and more popularity every year. Yet the modern foam massage roller as we know it today made its first appearance towards the end of the last century. The first foam rollers were simple and smooth, and were mainly used for rehabilitation and physiotherapy. Over time, the design of this “massage roller stick” has been improved and adapted to suit the needs of a wider range of users.
It’s a fascial roller (also known as a myofascial release tool targeting the connective tissue that surrounds muscle) made of materials with various levels of firmness, ideal for basic massage techniques and rehabilitation. Textured massage rollers come with various patterns and spikes on the surface to allow for deeper muscle massage and more targeted tension release. This tool allows you to perform self-massage, using only the weight of your own body.
Tip: You can now even find a vibrating foam roller on the market, which helps to increase the benefits of massage, relieving muscle tension even more effectively.
Start with light pressure and gradually increase the intensity. Move slowly and continuously while also making sure to stop and apply pressure for longer to the areas that are most tense or painful.
Some of the most commonly massaged areas include the legs, back, neck and shoulders, with foot roller massage also being popular. No matter what body part you choose to massage, always make sure to use your foam roller regularly – ideally after every workout session or whenever your muscles start feeling tense.
If you have an acute injury or are experiencing inflammation or infection, using a massage roller should be avoided. If you’re not sure whether a foam roller is the right fit for you, always consult your doctor first.
You should also stop foam rolling immediately if you feel sharp pain. That’s your body’s way of saying that something isn’t quite right.
When buying a foam roller, there are 4 main factors to consider: the density of the roller and its surface texture, shape, and size.
This parameter determines how the massage roller feels during use and who it’s suitable for. Using a roller that is too soft may not be able to produce sufficient pressure, while a very high-density roller may cause bruising and pain. This can even have a negative effect on your performance.
Some foam rollers are smooth, while others feature various protrusions that intensify the pressure placed on your muscles.
Smooth rollers provide even pressure along their entire length and are a good choice for those just starting out, as they do not create as much pressure as textured rollers. Smooth foam rollers also tend to be more affordable than textured rollers.
On the other hand, textured rollers have a surface covered with protrusions to mimic the hands of a massage therapist, allowing for a more intense and targeted massage. Many rollers feature a variety of textures, allowing you to find just the right amount of pressure.
The foam roller’s shape and size influence how it is used.
Roller length:
Long rollers are a versatile choice, suitable for those looking for their very first foam roller. They make great foam rollers for the back, as they are long enough to cover your entire back when placed perpendicular to the spine. But you can use them on all parts of the body. They’re also more stable than shorter rollers.
Shorter rollers are suitable for smaller areas. They are a good choice for leg and arm rolling. You may also come across small rollers designed to massage the feet, called foot rollers.
Roller diameter:
Most rollers have a diameter of 12–16 cm. Smaller diameters are suitable for deeper and more targeted massage.
Selecting the right massage roller can affect your results greatly, as does the correct technique. Don’t forget to consult a specialist about the use of a foam roller if you have any health conditions.
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