Have you used one of these things yet?

I am so happy foam rollers have gained popularity in recent years but if you ever used one before you might not be so happy because the process of using one can be uncomfortable. Why use a foam roller if it causes discomfort?  Pain in a specific area while foam rolling is typically a sign that your muscle or tissue is tight and needs some attention.

Foam rollers let you do your own deep-tissue work, also known as “self myofascial release” (SMR). The process lets you use your own body weight, precisely controlled, to help stimulate and relax your muscles.​

My sessions always start out with foam rolling targeted areas of tightness for that particular client I am working with. I suggest 20 passes for each muscle that needs it. Foam rolling is best down before stretching as it helps loosen the muscle fibers to take the stretch. 
What type of foam roller should you buy? There are 3 densities: Soft, medium and dense. I always suggest the basic 36” High-Density foam roller from Amazon. 

Types and Densities
Soft Density Foam
o Allows “cushion” or give.
o Less deep penetration.
o Typical size is 3 feet long and 6 inches around.
o Good choice for beginners or general fitness clients.

Standard Density Foam
o Medium firmness.
o Recommended as a multi-use roller.
▪ Can perform deep massage to athletes while offering “cushion” to the general fitness population..
▪ Can be used as a prop for Pilates or yoga.

High/Firm Density Foam
o More durable than standard density foam.
o Can endure more pressure than softer foam.
o Provides deep massage.
o Provides intense Myofascial Release.
o Often preferred by athletes and highly active individuals.

​There are also textured foam rollers that claim to mimic the hands of a massage therapist but as a massage therapist myself I do not find that true. I once used a rumble roller and the next day my thighs looked like I was run over by a truck so if  you bruise easily the textured foam rollers might not be the best chose. I prefer simplicity and stick to the smooth foam roller. 

Want to share your experience? Post it in the comment section.