Foam Roller

A foam roller is a lightweight, cylindrical tube of compressed foam.[1] It may be used for many reasons, including increasing flexibility, reducing soreness, and eliminating muscle knots.[2] Foam rolling is a method of self-myofascial release.[3] Foam rollers have a short term positive impact in the range of motion of joints,[3] but long term performance or range of motion benefits are unknown.[4] Combining foam rolling and stretching does not cause a significant impact in range of motion compared to only foam rolling or stretching, but does have a superior effect in performance only if stretching is done after foam rolling.[5] A 2021 analysis of studies concluded that "evidence seems to justify the widespread use of foam rolling as a warm-up activity rather than a recovery tool" while arguing that post exercise or recovery rolling reduced muscle pain perception.[6] A 2019 review concluded that 90 seconds of foam rolling per muscle group may be the minimum needed to achieve a reduction in muscle pain or soreness in the short term but that there is insufficient evidence for the optimal amount.[4]

Make sure you align your body properly on the foam roller and use an exercise mat for cushioning. Use care when coming off the foam roller, and give yourself up to 1 minute to relax before repeating an exercise or moving on to the next.

Foam Roller

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If you continue to experience pain or if it gets worse, talk to a doctor, physiotherapist, or osteopath. They can help you figure out which muscles and exercises you should focus on and may recommend a specific type of foam roller.

Our 2-in-1 marble foam roller is designed to give you everything you need to relax your sore muscles post workout or after a long day. It comes with 2 foam rollers, one multi-zone outer roller and one soft inner roller.

The outer roller is perfect for rolling your entire body & relaxing muscles and the soft inner roller for more sensitive areas. Our 2-in-1 Foam Roller is designed to help you warm up faster, move better, and improve recovery time!

Flexibility is associated with arterial distensibility. Many individuals involved in sport, exercise, and/or fitness perform self-myofascial release (SMR) using a foam roller, which restores muscles, tendons, ligaments, fascia, and/or soft-tissue extensibility. However, the effect of SMR on arterial stiffness and vascular endothelial function using a foam roller is unknown. This study investigates the acute effect of SMR using a foam roller on arterial stiffness and vascular endothelial function. Ten healthy young adults performed SMR and control (CON) trials on separate days in a randomized controlled crossover fashion. Brachial-ankle pulse wave velocity (baPWV), blood pressure, heart rate, and plasma nitric oxide (NO) concentration were measured before and 30 minutes after both SMR and CON trials. The participants performed SMR of the adductor, hamstrings, quadriceps, iliotibial band, and trapezius. Pressure was self-adjusted during myofascial release by applying body weight to the roller and using the hands and feet to offset weight as required. The roller was placed under the target tissue area, and the body was moved back and forth across the roller. In the CON trial, SMR was not performed. The baPWV significantly decreased (from 1,202 105 to 1,074 110 cms-1) and the plasma NO concentration significantly increased (from 20.4 6.9 to 34.4 17.2 molL-1) after SMR using a foam roller (both p < 0.05), but neither significantly differed after CON trials. These results indicate that SMR using a foam roller reduces arterial stiffness and improves vascular endothelial function.

The Rad Helix is the one of the best foam rollers for myofascial release on your back. The two cone-shaped ends extend and open up your back, but the cut-out keeps the pressure from getting to be too much on your spine. (It works on your calves, quads, hips, and hamstrings, too!)

The 40 oz Big Bertha MOBOT is our OG and perfect for everyday use and high-performance activity. BB is the most equivalent to your traditional foam roller (the one often seen in the gym or under your bed :) It's great to stretch and roll out your entire body, especially big muscle groups like your back, hamstrings, quads. Plus drink two per day and you'll meet your hydration needs.

I really love my Rollga's! I have one that is more firm and another that is a little less dense. I prefer the softer roller for my back, but the more dense one for my hamstrings and calves. This roller works so well to loosen everything up in my back, arms and legs after a long day sitting at my desk at work. Definitely a fantastic tool that can be used in a variety of ways!

I have fallen in love with Rollga rolling before and after all of my workouts... THIS foam roller and self massager has stepped up my game! The grooves and ridges help attack and loosen those tightened muscles and knots that traditional foam rollers have trouble reaching. Do yourself a favor and GET ONE TODAY! Self care is the BEST care, and you deserve to feel amazing and keep your body in top shape so you can continue to meet and reach your fitness goals! ?????

By designing products that work with the body to protect essential parts like the spine and hips, Rollga created a fitness roller that restores your body by increasing flexibility and mobility. The unique design is perfect for providing pain relief from back or neck pain, shin splints, tendon injuries, and more. Enjoy the ultimate self-care with the convenience of a personal massage therapist in your home.

With the help of different surface structures, the fascia massage becomes even more intensive. The BLACKROLL FLOW foam roller and the BLACKROLL GROOVE foam roller have an activating effect due to their grooved surface. To make the massage effect more effective, you can combine the foam roller with the BOOSTER vibration core.

You can't build what you don't restore. Pair your Foam RollerConnect to the JAXJOX app and sync with your Apple Health data to track your recovery progress in one centralized location. Control your foam roller from your Apple Watch and use the data to optimize your recovery for additional convenience.

Foam rollers often fly under the radar in the world of fitness equipment, but if you have never used one, you are missing out. According to Lauren Jeffrey, ACSM EP-C, EIM2, NASM PT, an exercise physiologist at Piedmont Atlanta Fitness Center, foam rollers can help you:

Foam rolling can be uncomfortable, she cautions, especially when rolling muscles such as the hamstrings or the iliotibial (IT) band, but the benefits usually outweigh the discomfort. To minimize discomfort, choose the right roller for your needs.

The effect of increased arterial blood flow may induce the physiological mechanisms preventing muscle fatigue associated with physical exercise. Foam rolling treatment is associated with improved arterial perfusion by increasing blood flow in the arteries, so it seems that foam rolling (FR) may lead to physiological adaptive changes in increased efficiency, ROM and recovery [8, 9, 10]. Studies in the field of SMFR indicate the effectiveness of this technique in relieving pain due to many physiological responses. Some of them are increased blood flow, reduced arterial stiffness, improved vascular endothelial function and increased nitric oxide concentration [11].

Research also suggests that the sensation of DOMS (delayed onset muscle soreness) may be weaker when using the foam rolling technique due to thixotropy, which could cause locally altered tissue stiffness or nonneural tone [12]. Such an approach promotes the gel-like state of fascia without any impairment of neuromuscular properties [13]. In a study by Bradbury-Squires et al. [14], these symptoms were significantly reduced in each subsequent test (24 h, 48 h and 72 h) in persons who performed FR once a day with two sets of 60 seconds each. Delayed onset muscle soreness is primarily caused by changes in connective tissues, and foam rolling affects mainly connective tissue and not muscle tissue. This explains the reduction in pain sensation without a visible loss of muscle function [15]. Another underlying cause is the increase in blood flow, which leads to the removal of blood lactic acid, reduction in swelling and oxygen supply to the muscles [9].

D'Amico and Paolone [16] studied the effect of rolling on the recovery between two anaerobic efforts and found that FR may not be an effective way to support recovery between intensive exercises with a 30-minute rest. According to the authors, foam rolling during recovery after exercise-induced muscle damage caused by sprinting does not seem to be effective for reducing muscle pain beyond what can be achieved with a dynamic warm-up. Hodgson et al. [17] also questioned the long-term effects of foam rolling on pain sensation as immediate effects of foam rolling may not translate into chronic changes probably due to central pain modulation which might require longer SMFR influence.

The factor potentially affecting the effectiveness of the SMFR procedure is the type of foam roller used for exercises. Greater hardness and a nonuniform structure (grid) contribute to increasing the point pressure on the massaged tissue so that the analgesic effect may be greater [18, 19]. In addition to increased blood circulation, SMFR is associated with trigger-point release, which, with the use of grid foam rollers, might increase pressure on tissue and enhance recovery [20].

Immediately after the trial (IAT), the second round of thermal imaging and blood lactate measurement was carried out. Next, the lower limbs were foam rolled in the STH and GRID groups. A portion of the respondents used smooth foam rollers of medium density, size 30 cm x 15 cm, while the other group performed rolling using grid foam rollers of medium density with the same size. The participants performed a cycle of 30 complete movements with a frequency of 50 beats per minute [18]. Bodyweight was used for each muscle group, starting with the gastrocnemius muscle, followed by the hamstring muscles, quadriceps muscle, adductor group, iliotibial band and gluteus muscle. Both lower limbs were subjected to this procedure. The PAS group was instructed to rest passively. 006ab0faaa