Did you know most common sport-related injuries occur in the lower leg? It’s no wonder that foam rollers have quickly become an everyday essential for active individuals looking to reduce muscle tension and soreness. Foam rollers let you perform a deep-tissue massage known as "self-administered myofascial release" (SMR). With this do-it-yourself method, you have complete control over how much pressure to apply using your body weight, easing up on tender areas or pressing down on stubborn knots. If you’re ready to add foam rolling to your daily routine, here are the main factors to consider before tossing one into your cart. TEXTURE

Foam rollers come in a variety of textures. The traditional smooth roller provides even pressure across the entire length of the roller. For beginners, a smooth foam roller is a good choice as the pressure is less intense than a textured roller. Textured rollers have divots and ridges that deliver a more targeted massage as the surface area isn't as flatly dispersed. Rollers with these ridges can provide a deeper penetrating massage than smooth rollers and break up fascia more effectively. Some rollers also feature grooves running along the center of the roller that are intended to align with the spine and neck or target specific areas.

LENGTH

The typical full-size roller is around 30-36 inches long. This length is more stable than shorter rollers for working large muscle groups such as the quads, hamstrings, and back. In addition to being used for massages, these rollers work for Pilates, core strength, and balance movements. Shorter foam rollers run 12-24 inches and are perfect for honing in on smaller areas such as arms and calves. The travel-sized length is perfect for carrying to the gym and takes up less space in the home.

DIAMETER

Rollers are commonly 5-6 inches in diameter to ensure the proper height for ease of use and to keep the rolling motion under control. Most short rollers have the same diameter as a traditional long roller, although some feature a 3-4 inch diameter for deeper, more targeted massaging. This smaller diameter roller is lower to the floor and more stable, providing a more stable foundation.

SHAPE

Traditional foam rollers are completely rounded and function like a rolling pin. Alternatively, there won’t be much rolling with half-round rollers. These rollers look like a foam roller cut in half lengthwise, making it rounded on one side and flat on the other. This shape is useful for physical therapy, general strength exercises, and stretching. Roller massage sticks are hand-held devices that are primarily used on legs for more precise muscle targeting. Massage roller balls are usually around the size of a lacrosse ball and are intended for rolling out the feet, calves, and glutes.

DENSITY

Foam rollers come in a range of densities that determine the intensity of massage delivered. This density may be referred to as firmness or cushion. Too soft of a roller can provide inadequate pressure while a foam roller that is too hard can cause bruising or pain. An easy way to assess the density is to squeeze the rollers. Soft Rollers

If you're using a foam roller for the first time, choose one on the softer side. A soft foam roller is perfect for beginners as it delivers a massage that's gentler on muscles. This option is great for those seeking comfort over a more aggressive massage from firm rollers. Users with sensitive muscles, an acute injury, or a preference for a less intensive massage should opt for a soft roller.

Firm Rollers

As you grow more familiar with foam rolling techniques and your muscles adapt, you can progress to using a denser roller. While soft rollers are designed to relieve tight muscles and trigger points, firm rollers break up constricted fascia surrounding muscles. Active individuals and those with tight muscles would benefit most from the penetrating nature of a firmer roller. As an added bonus, denser rollers are more durable and usually last longer as they're more tolerant of the wear and tear of everyday use.

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