How to Pick the Right Foam Roller

One of the most common questions I’m asked is:

“What type of foam roller should I buy?”

I hear you. There are a million options out there, including vibrating ones which seem more like an adult toy than a recovery tool (more of those vibrating ones later).  It can be overwhelming to decide between all the different sizes, densities, and textures! 

Let me help you unpack all these options so you can make the best decision for your needs. Also, stay tuned to the end if you want to learn how to use your perfect fascia release tool to relieve pain, increase mobility, and improve your workouts.

Length

I am a fascia nerd (ney, Fascia “Queen”) so I own multiple length rollers. They all meet different needs! Here’s a simple breakdown.

A shorter roller (12 inches or less) is the best choice for:

Traveling: even on a road trip, a long roller is difficult to bring with you. If you spend a lot of your time traveling, a small roller is your perfect travel companion.
Maneuvering easily. If you are confident in your rolling skills, you can shift, change angles, and move around more seamlessly with a smaller roller.

A long roller (24 inches or longer) is best for:

• Fitting a bigger surface area on your body. For example, if you want to release your quads, it’s easier to fit both thighs on a longer roller.
• Stretches like chest openers. You want your entire spine and head supported by the roller if you want to do that stretch safely (see photo).
  
• Creating more stability while rolling. It takes a touch more core and upper body strength to use a short roller, so if you feel you struggle with balance or strength to move through the motions you want, it is easier to do on a longer roller.

Density

There are many density options with foam rollers. My personal preference is a high density roller. Yes, it can feel like you are rolling on a PVC pipe when you first start out or if you have areas of tight and dehydrated fascia. Here are my reasons for persevering:

• If you start with a soft roller, after a few weeks you will be accustomed to the sensation and want to “graduate” to the next level. So instead of buying two rollers, you could buy one high density roller and simply wrap it in a yoga mat to cushion it until you are ready for the full pressure. I’ve also put a pillow between me and the roller if I’m super sore from a workout and need even more padding!
• Soft rollers also tend to warp easily. Have you seen those sad ones in the corner of your gym that droop in the middle like an hourglass? The weight of your body changes the shape of those softies quickly! The less round the surface, the less you can use it effectively.
• If you are looking for pain relief, ultimately you need enough compression to create change in your fascia. Fascia does not change easily! As long as it’s a “hurts so good” feeling or no more than a 7/10 on the pain scale, a harder surface is going to compress your fascia more effectively. (The more powerful the compression, the better your results!)

Exception: If using a high density roller is above a 7/10 on the pain scale or gives you bruises, please start with a softer roller. There is no need to create inflammation during an activity that should be decreasing it.

Texture

What’s up with all those spikes, bumps, and ridges?

These various textures are meant to hit trigger points and deeper areas of your muscles. The nobs may help get into your muscle at a slightly different angle than a flat surface and can be ideal for areas like your scapula (shoulder blade), your hip flexors, and your calves.

Those ridges and bumps are also going to increase the intensity of your rolling sesh. Compressing a knot in your quad with a small, concentrated nob as opposed to that weight being distributed over a larger, flat surface is going to feel very different! That intensity preference is up to you.

Again, I will give you the friendly reminder that if using a textured roller brings the intensity of rolling above a 7/10, you are more likely causing inflammation and not helping relieve pain.

Roller or Ball?

If you feel your ability to hit the right spot with the right pressure is lacking, consider that you may need a different fascia release tool. I find certain areas (especially in the upper body) difficult to "grab" and compress unless I use either a lacrosse ball or a softball size tool (my favorite is the Atom from RAD Roller). These tools provide more concentrated pressure into smaller areas.

I recommend using a lacrosse ball (or similar tools like the recovery rounds from RAD) for areas like:

• Traps
• Rhomboids
• Scalenes
• Plantar fascia (bottom of your foot)
• TFL (hip)

The Atom ball (or similar softball size tool) is great for areas like:

• Biceps
• Pecs (chest)
• Calves
• Piriformis/glute medius
• Hamstrings

What's the Deal with Vibrating Ones?

If you've been following me for a while, you know I am not a fan of pain management. I’m all about learning to decipher your body’s messages so you can eliminate pain at its source.

If you want to understand your body’s messages, you must learn the language of your body: sensation! Sometimes, that sensation is pain. Pain is a critical, necessary signal our body gives us to let us know that something is off and a threat is detected. My hope for you is that you learn to use it as a tool and teacher!

That being said, the idea behind vibrating foam rollers and other vibrating tools is a concept called Gate Control Theory.

This theory suggests that non-painful stimulus to a spot that hurts, such as vibration or an electrical stimulation machine, can help temporarily block pain signals. The neural "gates" in your spinal cord that allow those pain signals to get to your brain essentially get overloaded with the vibration sensation and "close."

If you are looking for short term relief or for a pain management tool, this could be a great option.

I simply want to remind you that if you only feel temporary relief, you still have a root cause to find!

Use These Forces For Good

If you feel you have now found your perfect fascia release tool, now is the time to unlock its power! Knowing how to correctly use your roller is an incredible way to relieve pain, increase mobility, detox your body, and even improve your workouts.

If you are looking for guidance on the BEST way to release fascia with your tools, check out Pain Liberation Academy! This virtual academy gives you simple, follow along programs for plantar fasciitis, low back pain, shoulder pain, neck pain, sciatica, and more that guarantees you'll feel a significant difference in your pain in as little 30 days.