Do you frequently experience sore muscles, pains, knots, or tension after doing a rigorous physical activity or intense workout? Or are you looking to relax using a self-massager? A foam roller will help you ease those pains and recover quickly without spending so much on an expensive massage. It can also be used as a piece of workout equipment, used in gyms or at comfortably home.
This article will introduce you to the world of foam rollers and help you choose the best one with our buying guide and our recommendations. At the end of this article, we included a recovery workout video to put your foam roller into use. Ready? Let's go!
A foam roller is an item used primarily for self-massage to release muscle tightness or trigger points and it increases blood and oxygen flow as well. It is usually in a cylindrical in shape made of dense foam of different materials, densities, textures, and sizes. Foam rolling is not just exclusive to massages. It could be incorporated in exercises and fitness practices of all levels which include pilates, yoga, and many more.
For the best foam roller, there are three main features to consider– density, texture, and size. These three determine the usage, ease of use, and comfortability of the roller. Additionally, you want to ensure that the roller is durable.
Density of the foam rollers refers to the firmness. Depending on your experience level and your preference of massage intensity, you may choose from low, medium, and firm rollers.
This the lightest and softest among the foam roller types, usually made from polyethylene (PE). This is great for those who are just getting started with foam rollers because it provides more give or cushion. This is also great to use in exercise classes or if you have very sore muscles because it offers more comfort compared to firm rollers.
Compared to its firm counterpart, soft rollers, however, are less durable. If it permanently gets deformed, it’s time to toss it.
Medium density foam rollers have the right balance of firmness, it provides moderate cushion while not being too firm. This kind can be used for exercises and stretches as well. It is a stable prop to use especially in yoga and pilates practices because it help improves balance. Additionally, it is suited for both beginners and advanced users.
This type of roller is the best option if you are an athlete or more experienced on foam rolling. It is the most firm and it offers efficient muscle pain relief and also increases blood flow, ultimately leading to a quicker recovery.
Smooth rollers as its name suggests have a smooth surface which provides even pressure across an area. These are ideal for beginners because they aren’t as intense and are not likely to cause pain or bruising.
Textured rollers are those with bumps and ridges all over which allow deeper work into muscles and specific spots more intensely, relieving tightness. Beginners may find a level of pain or discomfort with textured rollers, so these are more suited for more experienced or intermediate users.
Long rollers typically measure around 36 inches with a diameter of 5-6 inches. These are ideal for rolling on the back and for on larger areas like quads and hamstring. These are also beginner-friendly!
Shorter rollers of around 12-24 inches can be quite challenging for beginners, however, these are your on-the-go choice because it is portable and are easy to carry. These are best for targeting smaller areas like the arms and calves.
Cylindrical foam rollers mainly have two types- one which is hollow called open-cell and its counterpart being closed-cell. Not all rollers are made the same, the material where it is made from determines its firmness and durability.
Foam rollers made from polyethylene or are less dense, so they are less intense on the muscles. PE foams tend to be less durable and distort after some time. Also, they usually cost less than EVA and EPP foam rollers.
Made from ethylene-vinyl acetate (EVA), this type is the standard option because it gives enough cushion while being firm at the same time. EVA foam rollers provide great shock absorbency and they are lightweight and long-lasting as well.
EPP or expanded polypropylene rollers are on the top category of being the firmest. They are designed for moderate to heavy use because they are highly durable. EPP rollers are recommended to those who want a serious self-massage.
We scoured 2 of the most popular online shopping websites in the Philippines to give you our top 10 picks for the best foam rollers you can get now.
|Size||13" x 5.5"|
|Size||20.25" x 6.25"|
|Material||Polyester, PVC, Foam|
|Size||12.6" x 5.5"|
|Size||12" x 4"|
|Size||36" x 6"|
|Size||13" x 5.5"|
|Size||18" x 5"|
|Size||EVA Foam - 17.7" x 5.1"|
|Material||EVA Foam - EVA surface with PVC inside|
|Size||11.8" x 2.9" 17..7" x 2.9"|
|Size||12.9" x 5.5"|
Fitness & Athletics
Fitness & Athletics
Grid Foam Roller
High Density Muscle Feet Yoga EPP Foam Roller
Core Roller - Mini Version
Reconditioning Foam Roller
Yoga Foam Roller
Foam Grid Roller
Massage Set - Muscle Relief Kit
Yoga Foam Shaft EVA
Yoga Column Roller Fitness Equipment
|Features||Medium Density Camouflage P...||12 Visual Guides That Highl...||Quincuncial Shape Surface -...||A Reliable Beginner-Friendl...||Versatile High Density EVA ...||A Durable Smooth Textured F...||3 Massage Points to Loosen ...||Set for a Deep Massage and ...||Multi-purpose EVA Half Foam...||Affordable EVA Foam Roller|
|Size||13" x 5.5"||20.25" x 6.25"||12.6" x 5.5"||12" x 4"||36" x 6"||13" x 5.5"||18" x 5"||EVA Foam - 17.7" x 5.1"||11.8" x 2.9" 17..7" x 2.9"||12.9" x 5.5"|
|Material||EVA||Polyester, PVC, Foam||EPP||EVA||EVA||EPP||EVA||EVA Foam - EVA surface with PVC inside||EVA||EVA|
Learn how to properly use your foam roller and follow this recovery workout video! This is a full body workout that will guide you step by step on foam rolling so that you could release fascia. This is especially good for those who just had an intense workout or you may also follow this for a good and deep stretch.
Health is wealth! Here are some of our other product recommendations for you to achieve your health and fitness goals.
Now that you know the things to consider when looking for a foam roller like density, size, and construction material, we hope the that you'll be able to get one that you could use in your workouts and recovery. Keep in mind that it's always about preference and what's comfortable for you. However, sometimes, a little challenge is needed so you could up your level!
Author: Issa Honda
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