Let us count the ways. Basically, you want to work on increasing your pain tolerance, and the name of that game is baby steps. After a few weeks of regularly using a soft foam roller, Camperlengo suggests rolling on the soft roller for 10 minutes and then spending 3 to 5 minutes on a firm one. As you become more comfortable with the pain level, increase the amount of time you spend on the firm one and decrease the time on the soft roller.
You can always scale it back if the pain is too intense. Below is a list of the different kinds of rollers you might come across and how each one helps take your recovery to the next level. This option is great for those who are just getting used to foam rolling or those who are looking for a more rejuvenating and less excruciating recovery session.
It provides little-to-no give, and the textured surface targets knots and kinks. Note: Reaching this level of pain during rolling is OK, but you should feel back to normal within 30 minutes — foam rolling should never create lasting pain or irritation. A vibrating foam roller takes the effectiveness of a deep-tissue foam roller and ups the ante with vibration technology. The goal is to minimize how much pain you actually feel kind of like how those vibrating massage chairs feel good, not painful while relaxing tight muscles, so you can spend less time and effort on those tender-to-the-touch areas and net better results.
Foam rollers are a good way to get rid of annoying muscle aches and prevent pain and soreness. Available full round or half round in 90cm or 30cm long. The original and our most popular choice of foam roller. A fantastic low-cost option for less frequent users as it may lose shape over time. Great for use on arms and legs to give myofascial release. The half round rollers are ideal for beginners to foam rolling techniques.
Also available full round or half round in 90cm or 45cm long. Neat compact roller with a unique design for targeted self-massage. Great for effective treatment around the spine, upper arms, deltoid, pectoralis and calf muscles.
Extremely firm and deceptively lightweight, this little number is available in 8cm and 12cm to fit in your kit bag. Available in 8 cm and 12 cm these are ideal for targeted self-massages on different areas on your body. Depending on the effect you want to achieve, you can use the 8 cm BALL for a highly directed massage and the 12 cm ball for a massage that covers a larger area with less pressure.
View our full range of Foam Rollers here. Still unsure? Then please contact us by email or call our team on and we will do our best to help. Bought one of these whilst doing a personal training course, must say its a great product and really does the job! This is a great piece of kit and everything I expected it to be. Not too firm either, just a nice harness. I have found this Roller to be very good value for money. For knee related problems it is very effective and used regularly makes a noticeable difference.
Foam Rollers are often used in Pilates classes - my reason for using it is to help with low back pain. Not the most comfortable item to lay on but gives the spine support, whilst if moving arms and legs slowly off the ground makes the core muscles work in order to keep balance, eg the stronger core muscles become, the more the spine is supported. The Physique foam roller is an excellent bit of kit for pre-session activation. I have used it for lumbar myofascial release and it works wonders when used in conjunction with some mobility exercises.
Everyone should have one! Economical but robust product. A good way to challenge clients without having to spend a fortune. I use in a class and private setting and they do the job. The half roller is great for clients who are not quite ready for the full roller, but is also handy in its own right. Mrs Alison Baker 25 September Mr David Valentine 18 December I cut it in half to make 2, easy with a bread knife. Light weight and great for demos with clients.
Good value for money. Miss Elizabeth Butcher 27 October Perfect amount of resistance for a beginner. I will certainly consider purchasing the longer length once I am no longer a beginner and using the roller primarily for massage, and want to use it as a piece of exercise equipment.
Mrs Maggie Stephens 30 January As expected, a cylinder of tough foam, very firm for bodywork. Arrived in v good condition from Physique, packaged well, no damage to foam. Would advise taking instruction for use, as use requires a good level of mobility to gain max benefit from roller. Allows a deep level of massage to soft tissue, care here. Good product in skilled hands. Miss claire williams 03 February Excellent product, representing good value for money.
Great for those thoracic kyphosis that just don't move well and need some extra home extension exercise. Placing it longitidudinally inter-scapular with knees bent up and feet on the floor, while gently oscillation from side to side core stabilises and massages the paraspinals. Colm Gregory D. I have had this roller for only 3 days so I have initial impressions only. It is good and firm with a "grippy" surface.
Working well at present but as I bought it to last longer than the previous roller it is only time that will tell if it was worth the extra. The 30cm length could do with being a little longer, even 35 or 40 would be better. Perfect tool for The Calf Stretch and many others. The half foam roller is firm but yields to some pressure, it is warm to the touch with the faint nobbly texture giving that bit of grip to bare feet.
Turn it over and you have a balance challenge, as it is strong enough to stand on. Care is required so as not to get the surface dented by sharp objects or edges. The half foam roller is a great floor sitting aid too, to find and maintain neutral pelvis.
Excellent product. I love this product and so do my patients. Textured surface does not slip on shiny floors! Great to use for balance, posture and core stability exercises. The kids love the challenge of progressing their balance activities from the flat side down to the curved side down.
Patients frequently go and buy one as the 30cm is light and easy to store and very affordable. Gina Farmer MSc. Hons Physiotherapy 03 December Exactly what I was looking for to help my calf muscles. Light and portable, useful as a footrest for some extra motion opportunity while sitting at the desk. Easy to handle and much 'friendlier' than the old white foam rollers I have been using.
Good and not so good things to say about this. I'm pleased with the fact that it doesn't 'give' and distort, as previous rollers have, so it's great for massaging my ITBs, quads, etc. DOSE has the ultimate foam rollers for beginners guide, from how to use them to which ones to buy, look no further.
Foam rolling is a technique used to massage muscles to release tightness or tension. Using a foam roller for seconds on each muscle can help to reduce muscle soreness, increase flexibility and range of motion. A perfect tool for any fitness junky or fitness newbie. One study found that consistent use of a foam roller decreased muscle tenderness, and concluded that foam rolling can benefit individuals seeking a recovery process that is relatively affordable, easy to perform, time efficient and that enhances muscle recovery.
A study found that consistent use of a foam roller reduced muscle soreness in participants. So no more aches and pains walking up the stairs or picking something up. While foam rolling is mainly used to reduce muscle soreness, it can also increase muscle flexibility. The ideal rest day activity. Foam rollers are seen to be the equivalent of a sports massage. Although the experience may not be as relaxing as a spa day.
Foam rollers are an affordable and easy way to get the benefits at home. Massaging your muscles using a foam roller increases blood flow throughout the body. This increased blood flow can support your muscles range of motion and therefore reduce the risk of injury during activities such as running or weight lifting.
Foam rollers for beginners can be confusing. If this is the beginning of your foam roller journey there are a few things you need to know. Our essential foam roller beginner tips include knowing which foam roller is for you, going slow, incorporating it with other post workout stretches and avoiding your lower back. See below for more detail.
Although foam rollers mostly look the same and do the same thing. The surfaces slightly differ. From soft to extremely rough, their surfaces can have different effects on your muscles. See below for some of our recommended soft foam rollers. To roll correctly, you should move no more than one inch per second. The gradual pressure on muscle tissue will help the nervous system recover, flush out lymphatic pooling, drive fresh, nutrient-rich blood to local areas, and leaving feeling like you can work out even harder the next day.
Although foam rollers are a magic weapon for muscle recovery. Ideally, they should be done together for the best results. The 36" length is perfect for full-body massage with added benefits of balance training, spinal alignment, and stretching. Menu 0. Meditation Seating Cushions Bolsters Chairs. Wavy Texture Provides a deeper, intense, massage for extremely sore and stiff muscles.
Light Texture Offers light stimulation for increased blood flow and muscle relief. Smooth Texture A smooth massage for all types of pain and soreness, providing consistant muscle relief. Small: " Long Compact size that is ideal for travel and on-the-go relief.
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