If weekly massages at the spa are getting to spenny, or you're struggling to find the time to visit your physio on the reg, a foam roller is an essential way to do some deep tissue manipulation of your own - from the comfort of your own four walls.
The best protein shaker bottles for perfectly blended post-workout drinks
Gallery12 PhotosWhat does a foam roller help with?
Foam rolling studies have found the act to have a whole heap of health benefits. Regularly using one can relieve muscle tightness, knots, soreness, and DOMS (that's delayed onset muscle soreness, or the stiffness you feel the day after a hard workout). Not only that, but foam rollers can reduce inflammation and stimulate blood flow, meaning quicker healing, and speedier recovery.
Do note here that foam rolling isn't the most enjoyable of experiences. Like a deep tissue massage, it's a no-pain-no-gain kind of vibe. Think about it: you're rolling over and releasing muscles knots with a firm and sturdy object (sometimes even studded), so while your legs (or back, or arms) will feel great afterwards, it is a labour of love.
What are the different types of foam roller?
You can opt for a soft or hard, smooth or ridged, and even vibrating foam roller, depending on what type of massage you're after.
We'd say at a beginner level, opt for a soft, smooth foam roller like this Decathlon option. They're slightly less intense and so feel less pressured than the textured roller.
Go for a harder foam roller with bumps, ridges and knobs, like this one from MyProtein, if you've used a roller before and are looking for a more intense massage that can really get into the knots in your legs, back, and arms.
You can also get vibrating foam rollers, like this Therabody Wave roller, to take your recovery to the next level. They're a much higher price point, but again, are probably worth the investment if you're exercising five or more times a week.
What should I look for in a foam roller?
It depends on what you're after. If you'll be using it semi-regularly, say once or twice a week, opt for one of the cheaper options from Amazon or Decathlon. Planning on using it most days? Then you might want to invest in a slightly higher price point, like this Fitness Mad roller from John Lewis.
ncG1vNJzZmivp6x7qLjApqauqp2WtKLGyKecZ5ufY8Kse8aao6Wdoq58o7HSrWSfp5GierO7y6Wcqw%3D%3D