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The Best Foam Rollers for Alleviating Muscle Tension
Ready to ramp up your R+R efforts? Give these foam rollers a spin
If you’ve decided it’s time to bite the bullet and swot up on the best foam rollers, we applaud you. Whether you’re rolling with the intention to hit the gym, cooling down after a particularly intense workout, or simply giving your fascia – the soft tissue beneath your skin that connects your muscles, bones and nerves – some much-needed attention, they're a fantastic bit of kit to invest in. As well as preventing injury, increasing your range of motion, treating soreness and making muscles more supple, foam rollers have hidden benefits such as boosting your big lifts and ironing out your posture – they're also a much cheaper alternative to the effective, yet pricey, massage gun.
Read more: 17 Best Massage Guns to Buy in 2023
Some foam rollers are completely smooth, while others – sometimes referred to as ‘rumble rollers’ – are covered in ridges and prongs to hit those hard-to-reach spots. Some brands use the colour of the roller to indicate firmness – lighter being softer – while others leave colours to personal preference. But with so many to choose from, how do you know which roller is right for you? In short, if you’re new to foam rollers opt for a softer style and work your way up the intensity ladder. Trust us, your muscles will thank you for it. Although, fair warning, it probably won’t feel like they are at the time.
Pros and Cons of Foam Rollers
As Florence Penny, consultant musculoskeletal physiotherapist and founder of Flow Physio London, explains, foam rollers 'can be valuable tools for muscle recovery and alleviating muscle tension', but there are nonetheless a few things to be aware of when using them in order to avoid injury. Here, Penny outlines some of the benefits and potential risks of using a foam roller:
Pros:
- Increases conscious attention to body and awareness of where is tight.
- Can help to disperse/ remodel the trigger point assisting with overall mobility.
- Improves circulation.
- Assists in recovery and reduces lactic acid build up.
- Enables specific releases.
- Cultivates relaxation.
Cons:
- It can cause irritation, so try not to overdo it.
- Risks releasing a structure that was perhaps tight for a reason due to imbalance elsewhere.
- Should be avoided on areas of inflammation or injury.
If you have any pre-existing conditions or you're concerned about whether using a foam roller is right for you, Penny suggests discussing your options with a physiotherapist.
Types of Foam Roller
When shopping for a foam roller, it's worth understanding the differences between each density level, the types of textures available and how each determine the feel and intensity of the massage. Here, Penny breaks down each type:
- Soft density – 'A cushioned effect feeling, they are more forgiving and gentler when applying pressure. I would recommend for those who prefer a milder experience or beginners. Not as effective at giving a deep release compared to the denser options.'
- Medium density – 'Medium density foam rollers offer a balance between firmness and cushioning. They provide a good compromise between comfort and effectiveness. They are suitable for those with some experience who also prefer a firmer release.'
- High density – 'High density rollers are often preferred by athletes or individuals who need a deep and targeted massage. They are effective at penetrating deeper into the muscle tissue and provide a more intense release.'
- Ribbed / textured – 'A ribbed foam roller can provide more of an intense or targeted release compared to a smooth foam roller. The textured surface can help increase stimulation of the blood flow. Improved blood circulation can aid in muscle recovery and reduce muscle soreness associated with DOMs.'
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Luke Chamberlain is the ecommerce editor for Men’s Health UK where he compiles expert-led buying guides and in-depth product reviews across gym wear, fitness tech, supplements, and grooming. Responsible for testing everything from the latest gym headphones to the best manscaping tools, Luke also enlists the help of leading health and wellness experts to help readers make informed choices when shopping online – whether it's to debunk the latest viral hair growth trend or to get the lowdown on a new type of recovery tech. He also covers major sales events for Men’s Health, such as Black Friday and Amazon Prime Day, scouting and verifying hundreds of discounts in order to recommend only the most genuine deals on offer. A magazine journalism graduate from the University of Sheffield in 2018, Luke has also worked as assistant editor for Outdoor Swimmer magazine and as an ecommerce writer for The Recommended. When he’s not testing the latest health and fitness products, he’s busy plotting routes for his next trail run or gravel ride out of London. Follow Luke on Instagram at @lukeochamb
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