Top best men's and women's massage foam rollers for fitness and yoga

How to choose foam rollers for fitness and yoga

There are three main aspects that you should keep in mind when purchasing a foam roller:

Surface texture of foam roller

Some foam rollers have ridges and knobs on their surface to apply varying amounts of pressure while others have a flat surface. If you don't want to put a lot of pressure on your body, you can choose a smooth foam roller, while a textured one is used for intense exercise.

Foam roller density

Foam rollers come in different densities, which determine how you use them. If you are a beginner, you should choose lightweight foam, while firm foam is ideal for regular practitioners.

Foam roller shape and size

The shape and size of the foam roller depend on the purpose for which the roller is to be used. The ideal general shape is rectangular cylindrical.

While these are the main important points to look for, they are not conclusive. For more clear information on how to choose a foam roller, we recommend reading our “buying guide”. You will receive all the information you need to make an informed decision. Let's take a look at the best foam rollers on the market.

Dimensions of massage rollers for fitness and yoga

Foam rollers

If you are concerned about durability, round foam rollers would be a good choice. They are suitable for older users or someone with little strength. Consumers can also move them back and forth once they learn how to use them. This form is used in physical therapy, Pilates, yoga and general core strength training.

Foam roller 30 cm

The 30cm foam roller works very well for training in small spaces. Choose this foam roller if you intend to use your foam roller more frequently. For example, you can take it to your yoga class and use it at home

Foam roller 60 cm

This TK foam roller is ideal for small parts of your body such as arms and legs or any other part that is typically not very wide. But it may be too short to roll on your back.

Foam roller 90 cm

If you are looking for a foam roller to use on your backside, the 90cm foam roller will allow you to roll it perpendicular to your backside without the fear of falling.

Types of massage rollers for fitness and yoga

Some uniquely designed foam rollers are used for massage or specific areas. Rollers with ridges, bumps, or points can provide a deeper massage even in small areas.

EVA Foam Roller

EVA foam rollers are more popular and suitable for moderate hardness and flexibility. EVA rollers offer a more comfortable surface that is warm to the touch. They will be more durable than polyethylene foam rollers.

Vibrating foam rollers

This foam roller is made by combining foam and vibration for a more effective massage and thus they will be one step ahead of regular foam rollers. The idea behind these vibrating foam rollers is to change the way we perceive pain. Check out the best duffel backpacks and bags.

Massage rollers 2 in 1

This roller uses a higher density but flexible hexagonal shape that covers more areas at once. These massage rollers can be especially useful for rolling less sensitive areas such as the upper back and back of the thighs.

They are filled with EVA foam for long-lasting self-therapy and are typically available in a 2-in-1 design, allowing you to spin it separately for two separate rollers. The Hexa foam roller is ideal for daily use and muscle relaxation.

Spike massage rollers

Spiked massage rollers are ideal for advanced users and athletes for daily relief of tight muscles. This roller targets deep knots, providing the most penetrating and intense massage with its firm yet flexible spikes

Grid rollers

The grid rollers feature a three-dimensional surface with varied widths to provide a deep massage. These rollers are not cheap if you use them regularly.

Mini massage rollers

Mini massage rollers are tiny rollers with a lot of spikes. Its surface is triangular and pointed, which is ideal for targeting trigger points and creating a deep massage sensation. They are useful for small muscle groups.

Types of massage rollers for fitness and yoga by density

The most important choice you need to make regarding your new roller is density.

The rollers can be classified into three density categories; soft, medium or hard.

Soft foam roller

Soft foam rollers have more cushion to them. They are suitable for those looking for more comfort rather than a deeper massage.

It is recommended to start with something softer if you are a beginner. The soft density rollers produce a massage that is more gentle on the muscles, making it beneficial for consumers who prefer a less intense massage.

These rollers are for beginners because it produces less pressure and pain. These rollers cost less due to the lower density of the foam.

Medium Density Foam Rollers

These rollers are medium hard. They provide enough firmness for a deep massage while still having moderate cushion.

Medium rollers can also provide a medium amount of pressure for massage. These foam rollers are often made from EVA and are commonly used in Pilates classes. They are also great for providing a surface for core strengthening and stabilization exercises.

Hard foam roller for fitness

Hard rollers are ideal for those looking for a deeper, more intense massage. Athletes and highly active individuals generally go for these solid foam rollers so that they can take advantage of the insightful nature of these rollers.

A firm foam roller with a dimpled surface will give a deeper massage to the targeted areas. This type of roller is great for parts of the body that are prone to muscle tightness, such as the shoulders. The dimpled roller, however, can be painful if you are not used to deep massage.

Contraindications to the use of a myofascial roller

Due to its ease of use, the foam roller is harmless to use and does not cause side effects. Like classic massage, roller massage requires a competent assessment of the possibility of its implementation, taking into account physiological characteristics and health status. There are a number of restrictions under which the use of roller massage is unacceptable:

• skin lesions;
• dermatitis, focal superficial rashes of various origins;
• allergic reactions;
• phlebeurysm;
• damage to ligaments and muscles;
• joints that have not become stronger after a fracture;
• internal organ damage;
• junior preschool age.

When buying a foam roller for self-training and back massage, buy quality products that have a certificate of conformity and safety of use.

Any activity must be started gradually, assessing your capabilities and monitoring the result.

Top best men's massage foam rollers for fitness

TRXSport Foam Roller

The foam roller is made of Eva foam with a textured stippled surface and is very lightweight. This foam roller is easy to clean and durable enough to be used for training.

This roller is thick and available in 2 sizes: 30cm and 40cm. Ideal for people who sit at work all day.

The specially designed raised spikes are firm but flexible and it improves blood circulation to soft tissues. It is waterproof, anti-slip, non-toxic, odorless and soft to the touch.

pros

• Being portable and lightweight, you can easily pack it and bring it to your fitness class
• It is versatile and thus helps you perform different variations of exercises
• Ideal for beginners and advanced athletes

Minuses

• Small in size and does not come with a carrying bag

Primekraft foam roller

This roller comes with 3-D massage zones that provide deep tissue massage to repair fascia and relax muscles.

It is made of high quality material that will not break or lose its shape even after repeated use. This high density foam roller measures 33cm (length) x 13cm (diameter). And the spikes on the roller are properly engraved to give a good feeling to the body.

pros

• Weighs 950g, you can carry it wherever you want
• It remains stationary and does not slip while rolling
• Made from high quality material
• Comes with a carrying bag

Minuses

• May be difficult to use for overweight or elderly people as they will have difficulty rolling it over their back

Fitness roller Starfit FA-502

This massage rod is best used before and after exercise on the back, thighs, calves and buttocks. Premium design ideal for your trigger points and muscle release.

This medium density foam roller is made from rigid polypropylene and measures 30cm.

This foam roller can help anyone looking for a massage roller to reduce post-workout pain and stretch out a tight backside.

pros

• Made using high density molded propylene for best results
• Reduces muscle cramps
• Available in two different sizes to suit your needs

Minuses

• You may encounter problems with the quality of the product

Types of rolls for Pilates

Manufacturers of sports equipment produce cylindrical rollers for Pilates in several varieties. Their length can vary from 90 to 150 cm, diameter - from 10 to 15 cm. Depending on their purpose, rolls are divided into several types:

1. Standard. It is a classic cylinder with a round cross-section. This type of roll is intended for experienced athletes who are looking to improve their muscle structure.
2. Half cylinder. A standard cylinder divided in half along its longitudinal axis. This design is more stable and requires less effort during exercise. The purpose is to make Pilates easier for beginner athletes.
3. Massage. A cylinder with a special grooved surface that provides a massage effect during exercise.
4. Softroller. The design is adapted for people with spinal problems. Externally, this type of roller and a standard cylinder are similar, the difference lies in the density - the softroller is made of soft material.

Inex

Fitness products manufactured by Inex are distinguished by their long service life and affordable price. The rolls from this manufacturer do not become deformed even after many hours of use. Most stores and online stores of sporting goods have Inex brand products in their assortment; the most popular models are EVA36 and EPE36:

• IN/EVA36;
• price: from 2400 rub.;
• characteristics: massage roll, made of high quality foam, structured surface, non-slip;
• pros: wear-resistant;
• cons: high cost.

The Inex brand produces sports rollers for all categories of athletes - from beginners to more experienced ones. A suitable option for those who are just starting to practice Pilates is a product made of soft material:

• IN/EPE36;
• price: from 1889 rub.;
• characteristics: medium hard roller, roller length 91 cm, diameter – 15 cm, material – wear-resistant foam;
• pros: non-slip coating;
• cons: low load level.

Balanced Body

The largest company that produces and sells modified versions of Joseph Pilates exercise machines is Balanced Body. The products of this manufacturer combine original design solutions and modern hypoallergenic materials. The cost of rolls produced by Balanced Body is higher than products from other manufacturers, which is explained by the presence of handmade elements:

• Magic Gray Roller 105-031;
• price: from 4300 rub.;
• characteristics: roll dimensions (length, diameter) – 91x15 cm, the fitness roller is made of fine-cell foam, which retains its qualities for a long time and is resistant to stress;
• advantages: long service life;
• cons: high price.

The American company is a leader in the production of exemplary sports equipment for Pilates, so its products are of high quality and price. The world's leading yoga and fitness instructors choose products from this brand:

• Motr 101-063;
• price: from RUB 25,100;
• characteristics: multifunctional roller for fitness and yoga, equipped with shock absorbers that are designed to perform movements in 8 planes;
• pros: expands training opportunities;
• cons: expensive.

Body-Solid

Body-Solid has been present in the sporting goods market for more than 20 years. The range of products produced by this company is very wide, it includes accessories designed for Pilates classes. The company works closely with representatives of the fitness industry, introducing and promoting its innovative developments in the field of sports accessories:

• BSTFRP18F;
• price: from 2400 rub.;
• characteristics: fitness roller is made of latex-free ethylene vinyl acetate, roller length 45.7 cm, diameter 15.2 cm;
• pros: lightweight, waterproof;
• cons: low shock absorption capacity.

The manufacturer of sports accessories provides a 12-month warranty on its products, which indicates the high quality of the materials used. Body-Solid technicians are constantly looking for new solutions to improve comfort during exercise:

• BSTFR36H;
• price: from 1700 rub.;
• characteristics: the massage half-cylinder is made of foamed polymer, suitable for performing balance exercises and developing coordination;
• pros: affordable price;
• Cons: no choice of colors.

PERFORM BETTER

The American company Perform Better is in first place in the ranking of manufacturers of equipment for functional training. The company cares about the safety of consumers of its products, therefore it strives to introduce progressive ideas that are suitable for all categories of users, including those who need rehabilitation after injuries:

• Elite Molded;
• price: from 2013 rub.;
• characteristics: gray roller, the material structure has no cells, which increases the service life of the product;
• advantages: resistance to deformation;
• cons: color is easily soiled.

The products presented by Perform Better combine an innovative approach to training and a wide range of Pilates equipment. The essence of the developments being implemented is to create accessories that will work all muscle groups, teaching the body to work as a single whole:

• Rumble Roller;
• price: from 2700 rub.;
• characteristics: massage roll, made of moisture-resistant material, available in two sizes - 78x15 cm and 30x12 cm;
• pluses: easy-to-clean surface;
• cons: not suitable for beginners.

Pilates cylinder Starfit

The Australian brand Starfit presents a wide range of yoga and fitness rolls, thanks to which it is comfortable and safe to perform stretching and balance exercises. Teachers of all fitness areas and developers of training programs prefer the products of this brand due to its loyal pricing policy, which does not affect the quality of the goods:

• Pimples;
• price: from 1590 rub.;
• characteristics: roller length 90 cm, material of manufacture – high-density foam, textured surface;
• pros: nice textured base;
• cons: low load level.

Starfit manufactures accessories for Pilates classes in China, which makes the cost of goods affordable to a wide range of buyers. In addition to the low price, consumers of this company’s sports accessories appreciate decent quality and interesting design solutions:

• Millitary-pink;
• price: from 1750 rub.;
• characteristics: the massage roller is bright pink, the surface is divided into several zones, simulating the effects used in massage;
• pros: promotes weight loss;
• cons: narrow range of possibilities.

Delta-Fitness

Models of sports equipment for fitness of the Delta-Fitness brand are made of lightweight but durable materials, they are easy to use and accessible to a wide range of consumers. Despite their conservative design, the rolls produced by this company will last a long time and will not lose their original appearance:

• pvid-7060;
• cost: from 1990 rub.;
• characteristics: black sports roller, 90 cm long, made of pressed foam, rough surface;
• pros: non-slip;
• cons: service life is shorter than that of analogues.

One of the most affordable rollers on the fitness market is the model presented by Delta-Fitness. This roller makes up for its small size with a material that is pleasant to the body, does not get wet and is easy to clean from dirt:

• pvid-7998;
• cost: from 490 rub.;
• characteristics: short half-cylinder for Pilates, 30 cm long, has a ribbed water-repellent surface;
• pros: affordable price;
• cons: quick erasing.

Reebok

The British sportswear and fitness brand follows fitness trends and strives to maintain its reputation by producing high-quality products. The company cares about the health of consumers of its products, so Pilates with roll from the manufacturer Reebok has a wide range of applications - from rehabilitation classes to intensive balance training:

• RSYG-11009;
• cost: from 2300 rub.;
• characteristics: shortened roll 45 cm long, made of high-quality foam composition;
• advantages: mobility;
• cons: lack of choice of colors.

The standard Pilates Cylinder from Reebok is suitable for targeting targeted muscle groups. Using this model of Pilates roll during classes minimizes the risk of unpleasant or painful sensations:

• RSYG-11007;
• cost: from 4500 rub.;
• characteristics: roller length is 90 cm, the material is highly durable, does not crumble, does not wrinkle;
• advantages: wear resistance;
• cons: short warranty period.

Pilates roller AeroFit

The Taiwanese company AeroFit produces fitness equipment that meets international quality standards. The product range of this manufacturer includes products suitable for both avid fans of Pilates and those who are just starting to get acquainted with this training system. The AeroFit company has a wide distribution network, with official representative offices in major Russian cities:

• FT-FR-AH36-BV;
• cost: from 3700 rub.;
• characteristics: sports roller, 91 cm long, made of polyvinyl chloride, resistant to high and low temperatures;
• advantages: high wear resistance;
• cons: loses elasticity when exposed to direct sunlight.

The range of rolls produced by AeroFit includes products suitable for both experienced athletes and beginners. When choosing the model you like, you must first check the material for rigidity so as not to make a mistake with the load level:

• FT-FR-AH36E-BV;
• cost: from 2580 rub.;
• characteristics: half-cylinder, made of fine-cell foam, length 90 cm, diameter – 15 cm, color blue;
• pros: non-slip surface;
• Cons: soft material, suitable only for beginners.

FitTools

The FitTools company follows modern trends in sports and pays great attention to the quality of products and their safety in use. This brand has established a loyal pricing policy, so official stores often hold promotions and sales of sports equipment and fitness accessories, where you can purchase a popular roll model at an affordable price:

• FT-EY-ROLL-ORANGE;
• cost: from 1190 rub.;
• characteristics: bright orange gymnastic roller, 32.5 cm long, made of durable foam and polyvinyl chloride;
• pluses: original coloring;
• cons: short warranty period.

Among the models of rolls produced by FitTools, you can choose an option within any budget. The low cost of the FT-FFR-18 model does not in any way affect its quality characteristics:

• name: FT-FFR-18;
• cost: from 790 rub.;
• characteristics: the roller is made of foam material, the length of the product is 45 cm, diameter – 15 cm;
• pros: low price;
• cons: low resistance to dirt.

SKYFIT

Sports goods manufacturer Skyfit specializes in producing products designed exclusively for aerobics, yoga and Pilates. Large fitness centers and specialized sports schools equip their halls with products from this manufacturer in order to provide the best conditions for their clients:

• SF-MC;
• cost: from 3010 rub.;
• characteristics: the roller for fascial training is made of durable polyvinyl chloride, the surface is equipped with a massage protector;
• pros: provides deep massage of trigger points;
• cons: hard.

A special feature of the Swiss company Skyfit is that only environmentally friendly materials are used in the production of sports accessories. The surface of the rolls from this manufacturer is made of a special, easy-to-clean material:

• model: MAK-CP;
• price: from 2300 rub.;
• characteristics: Pilates cylinder, 91 cm long, made of special wear-resistant material with a rough surface;
• pros: ease of use;
• cons: surface abrasion.

Massage roller Mardon

For working isolated muscle groups, massage rollers from Mardon are a good solution. These rollers are specifically designed to target areas of hyper-irritability that form as a result of overuse of the muscle or fascia. Cylinders manufactured by Mardon are widely used by professional athletes during rehabilitation programs:

• NER15-096;
• price: from 3800 rub.;
• characteristics: roller, 33 cm long, made of two types of foam, has an original design;
• pros: original colors;
• cons: color washes off.

For targeted treatment of trigger points, a roller is used, developed using a unique technology. Exercises using such a roller help compensate for the insufficient activity of weak muscle groups and relieve excess tension from overloaded muscles:

• name: Grid roller;
• cost: from 2290 rub.;
• characteristics: corrugated roller on a rigid base, developed using special technology, spiked outer surface is designed to work deep muscles and fascia;
• pros: unique structure;
• cons: high rigidity.

Top best women's massage foam rollers for fitness

BRADEX Foam Roller Tube (SF0064/SF0065)

This is a medium density foam roller that is easy to use.

The size of the roller allows you to work on specific muscle groups and pain points.

It is approximately 33cm long, making it effective for beginners. It is used extensively by athletes, yogis and Pilates practitioners, swimmers, physical or sports therapy patients, and individuals who are simply performing a normal fitness workout.

At an exceptional value, you get a durable design with three unique massage zones.

pros

• Excellent value for money and quality
• Not hard, but strong enough to provide a deep massage
• Lightweight material
• Compact size allows you to work specific muscles
• Available in various colors

Foam massage roller for fitness GO DO

This roller has 19o spikes to penetrate the muscles. Dimensions are 46 cm x 14 cm.

The foam roller restores flexibility and relieves muscle pain.

This version includes a flexible surface that works to the contours of your body, and it can be used in a variety of directions.

pros

• Withstands weight up to 130 kg
• Comes with a carrying bag
• 194 spikes that gently stretch muscles and help you target pressure points.

Minuses

• May be too hard or rough for some users

Fitness massage roller JOINFIT

The roller controls the amount of pressure by adjusting your body position.

This deep foam roller effectively reduces stiff muscles.

High-performance rollers weaken the muscles of the rear, legs, hamstrings, calves, shoulders and reduce cellulite. Dimensions: 46 cm x 14 cm.

pros

• Durable and suitable for users who want improved flexibility
• Ideal for runners, athletes and dancers

Foam massage roller for fitness Pummelo Foam Roller

This model comes with 2 multi fashionable massage rollers which give you the flexibility of massage with different intensities.

It is affordable, effective and easy to carry. It is cylindrical and helps in yoga, pilates and balance training. With a 2 in 1 design, you can choose the intensity of your deep tissue massage. Dimensions: 13cm x 13cm.

When you are too tired or want to use the foam roller to warm up, you may want to reduce the intensity of the massage or when you have completed your warm up you may want to massage with more intensity using the Pummelo foam roller.

pros

• Neither too strong nor too soft - perfect density
• There are two rollers that can be worn with one inside the other
• Excellent quality transport bag

Minuses

• Expensive compared to other videos

Massage in addition to training

Many muscles, for example, the lower thigh, are quite difficult to “pump up” with conventional exercise equipment in the gym. This is especially true for fascia - the connective tissue that forms the muscular skeleton of the body. The ability to stretch, show flexibility, plasticity, mobility - all this is thanks to these miracle muscles.

It is difficult to stretch and relax the fascia through exercise, but it must be done for normal body comfort. This effect is extremely useful after strength loads, muscle injuries during the recovery stage, for correction or weight loss. A special myofascial roller comes to the rescue. Its use with constant back loads allows you to achieve the following results:

• reduce tension, increase muscle flexibility and mobility, accelerate blood flow, saturate muscles with oxygen;
• correct posture, improve balance;
• reduce muscle pain when playing sports or after an injury;
• protect the bone skeleton from damage, keep joints in “working” condition;
• accelerate muscle growth through high-quality drainage massage;
• remove toxins from the body by cleansing cells;
• reduce weight, reduce body volume due to mechanical effects on subcutaneous fat, stimulating its burning;
• remove cellulite, improve skin condition;
• normalize emotions, improve sleep, relieve stress.

Using a roller to massage your back and other parts of the body, you can get a good effect, but not comparable to visiting an experienced massage therapist. But the difference between self-massage is the cost. For a course of classic or specialized massage, which usually consists of 10–12 procedures, you will have to pay a hefty sum.

A studded foam roller will help you save money. The price for the Foam Roller is no higher than the cost of one session, about 1000-1500 rubles, and you can use the myofascial roller at any time.

Ease of use allows you to massage the whole body yourself; no additional training is required, only desire and free time.

Buying Guide for Foam Rollers for Fitness and Yoga

Choosing the right size and shape

The width is the most noticeable change. Each individual has different sizes and shapes, so the selection helps you choose the best size for you.

Narrower rollers are not as intense, but are great for targeting smaller muscle groups that may be hard to reach with a wider roller.

Foam rollers are available in a variety of lengths that range from 30,45 and 90cm. 30cm and 40cm are used for legs, arms, back and shoulders. The 90 cm roller helps you work out your entire body. Flat roller blocks are good for the palms, while pointed forms can penetrate deep into the muscles.

Choose a smaller diameter for a targeted approach

Typically foam rollers come in a diameter of 15 cm, however, if you want to target specific parts of your body, then a smaller diameter is all you need. If you are choosing a roller for relaxation then a small foam roller in both length and diameter should be considered.

However, if you are trying to use a foam roller for the first time, try sticking with the standard and more versatile 14-15 cm.

Design of massage rollers

Not all foam rollers are created the same way. It's hard to believe, but there is some engineering involved in creating foam rollers. The way it is designed helps determine its durability, an important aspect to consider before making a purchase.

Foam rollers built with open cell design are mainly suitable for massage and training than closed cell rollers.

You will usually find open cell rollers at your local store and while they are available at low prices, there are higher quality closed cell options available at affordable prices. Closed cell foam rollers offer durability and are available in 2 types of foam: EPP and EVA.

• EPP foam

Rollers made from EPP foam beads are good quality but still relatively inexpensive. They are universal and suitable for users at all levels.

Because they offer good durability and affordability they are more suitable for the intermediate athlete but are still effective for the more experienced user.

EPP rollers are designed longer than open cell rollers, although they don't exactly offer the superior durability of EVA foam.

• Pena Eva

Rollers made from EVA foam offer unparalleled durability. These highly durable rollers are often found in gyms, clinics or studios where many people use them throughout the day. Home users can also benefit from the durability of these rollers.

As you can see, there is a bit of research required before making your purchase of foam rollers. Start with three features such as density, size or shape and design and you are on your way to making the perfect choice.

HOW TO USE THE MASSAGE FOAM ROLLER?

Consult a doctor

If you are unsure about which type of foam roller is ideal for you, consult your doctor or physical therapist to help you choose and use a foam roller. Your doctor will help you determine how to use your foam roller and help you choose the perfect roller for you.

Think about where to buy your ideal foam roller

Most people believe that there are fitness stores to buy foam rollers. Call ahead or visit the store to make sure they have the roller you're looking for. Another good option is to buy a foam roller online, after you have chosen and seen it in a reputable store.

Learn to use your reel

Besides physical therapy, most users learn to use foam rollers in their gym or at home. These classes will help you with the steps you need to take to effectively use a foam roller and even provide you with a roller if you don't have one.

Use a foam roller before and after your workout

Foam rollers help prepare your muscles before an intense workout. Muscle rolling helps improve blood flow, flexibility and muscle stretch. Foam rollers are not only used by people for physical activity but can also be used to release tension between muscles. For example, if you'll be on your feet all day at work, use a foam roller to loosen any resulting muscle knots.

Find out if a foam roller is right for you

Foam rollers have various beneficial advantages but unfortunately cannot be used by every individual. Hard rollers that offer deep tissue massage may feel heavy on tight muscles. Contact your doctor if you experience pain when using foam rollers.

Questions and answers on choosing and using massage rollers for fitness and yoga

How often and for how long can you use massage rollers?

There is no specific period of time for you, but rolling for 5-10 minutes every day is recommended. Finding the time to do this can be difficult, but two minutes of leg rolling is better than doing nothing.

What is the optimal foam roller size?

Foam rollers should be wider than the widest part of your body, so a typical roller width should be between 30cm and 40cm (with a diameter between 7.6cm and 10cm). Let's say you want to place a foam roller the entire length of your spine, you will need a foam roller longer than your spine.

When to use a foam roller?

There is no set time and you can wind it down whenever you like. The two most common periods include rolling before exercise (to improve mobility) and after exercise (to loosen knots).

Who can use foam rollers?

There are no studies that suggest foam rolling is dangerous or harmful to anyone, but people over 50 should consult a doctor before they decide to use foam rolling. During this period, the muscles become more spider-like due to decreased movement and stretching.

However, those who exercise regularly should ride because you are challenging the muscles, which can create knots and soreness.

What are the advantages of spikes on massage rollers?

The advantage to them is that they hit the muscles deeper and flex muscle tissue better than those that do not have dimples. Thus, try to choose a foam roller that has a lot of dimples and spikes on them.

What are EVA foam rollers and how are they different from standard EPP foam rollers?

EVA stands are made from ethylene vinyl acetate and they are high density compared to EPP foam rollers. The EVA foam used in the rollers has a closed cell structure and is thus flexible to manufacture.

Do foam rollers cause muscle pain?

Yes, this is common, especially for users with stiff muscles. When you apply pressure to a sore or tight muscle, it may expand slightly causing pain, but this is completely normal and will not last for a long time.

How does a foam roller work?

Place your body or the specific muscle you want to relax on the roller and slowly roll up and down the muscle. This will expand the muscles and slowly relax them. Doing the right foam rolling exercise is important for you to achieve the best results.

A set of exercises with a massage roller for the legs

Massage of calf muscles

Starting position: sitting on the floor, legs straightened in front of you, resting on your hands behind you. Place the roller under your calves. Raise your pelvis, supporting your body weight on your arms and resting your feet on the roller. Slowly roll the roller from your heels to the popliteal area, without going into it, then in the opposite direction. If you cross your legs, the effect of the massage will be stronger. Perform the exercise for 30-40 seconds.

Source: mensjournal.com

Back thigh massage

Starting position: sitting on the floor, legs straightened in front of you, resting on your hands behind you. Place the roller under the back of your thigh. Slowly roll the muscles from the gluteal region to the popliteal region, without going beyond it. Perform the exercise for 30-40 seconds.

Source: mensjournal.com

Outer thigh massage

Starting position: place the roller under the lateral surface of your left thigh, turn on your left side and lean on your left elbow. Use your right leg as a support, placing it in front of you. Slowly roll the muscles from the popliteal area to the pelvic area. Turn over to the other side and repeat the roll. Perform the exercise for 30-40 seconds on each side.

Source: wellandgood.com

Anterior thigh massage

Starting position: roll over onto your stomach, place the roller under the front of your thigh, and lean on your elbows as if you were going to do a plank. Slowly roll the roller over the muscle from the knee to the hip area and back. Keep your back straight, avoiding arching. Perform the exercise for 30-40 seconds.

Source: prosourcefit.com

Inner thigh massage

Starting position: lying on your stomach, resting on your elbows. The legs are slightly spread apart, one is straight, the other is bent at the knee. Place a roller under your bent leg in the thigh area. Slowly roll the muscles from the knee to the hip joint. Then repeat with the other leg. Perform the exercise for 30-40 seconds on each leg.

Source: squarespace.com

Gluteal muscle massage

Starting position: sitting on the floor, legs in front of you, bent at the knee, resting on your hands behind you. Place the roller under your buttocks. Roll slowly on the roller, massaging your buttocks first on the right side, then on the left. To make it easier to transfer your weight to your side, cross your legs. Perform the exercise for 30-40 seconds on each side.

Watch the video on how to perform this set of exercises correctly. Important! When massaging your neck, do not turn your head too quickly. Move slowly, without sudden movements. This also applies to massage of the entire back.

Which massage foam roller for fitness is better to buy?

Using a foam massage roller for fitness and yoga consistently helps give your muscles normal functions making them more elastic, healthy and ready to perform additional loads. The process of rolling on the floor puts pressure on certain parts of the body and helps in muscle recovery.

With a medium density, the TRXSport Fitness & Yoga Foam Roller is portable, lightweight and easier to pack. It is ideal for beginners, it comes in 2 variants, 30cm and 40cm models to choose from depending on your choice and is the best foam roller available in our list.

Exercises with a massage roller for the back

Important! Do not roll the roll along the lower back and straight back, touching the spine. You need to work with your back using a certain technique and very slowly so as not to damage the spine. Back exercises are more like gymnastics than rolling. For more details about this, watch the video:

One of the back massage options

Back exercises with a massage roller

Source: womenshealthmag.com