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