How to Choose the Right Foam Roller for You?
I know that for many of our patients at Capital Chiropractic, I have recommended doing some foam rolling. It can help with back pain. But one question that I may not have answered for people is how you choose the right foam roller. There are so many out there from white to black, with treads, bumps, and some that even vibrate too.
First, let's start with what color or texture.
If you are new to foam rolling I recommend you start with a white or a soft-density foam roller.
What does that mean? The white foam rollers are less dense, so they have a little give to them. If you haven't done any foam rolling, it can be a good roller to start with because it will produce less pain and less pressure.
The denser the foam roller the more pressure you will feel on your muscles. Blue and green foam rollers are dense and black foam rollers are usually the densest. If you are experienced, then using black is the way to go.
Some rollers have tracks or dimples on them. I wouldn't suggest you start with these as they will give you a deeper self-massage and will be a bit more painful to use.
What size?
Rollers vary in different size from the smallest being 3-4 cm to 90 cm. What I suggest is that you get a roller that is the width of your back, this way you can use it from the top of your spine all the way to the bottom. So, a 24- 35-inch roller should do, as the longer and more firm they are the more they will cost. Using a small ball, tennis, or lacrosse ball can be great to get into the tough and smaller parts of your body like the balls of your feet.
Why should you foam roll?
Foam rolling is a form of self-myofascial release (self-massage) and it's great for taking out the tension in muscles. Foam rolling has been shown to help increase flexibility, remove muscle tension, improve performance and improve circulation.
When to use it - You can use this before and after exercise. You can use it anytime. It is great way to warm up but if you have been doing some strenuous exercise it's a great way to help relax the muscles. One of my favorite things to do is use it while I watch a hockey game. You don't have to be an active athlete this can benefit everyone.