Foam Rollers Advice

Benefits of a Foam Roller

Benefits of a Foam Roller | Why use a Foam Roller?

by Foam Rollers • Foam Rollers Advice • Tags: best foam roller, buy foam roller, foam roller, foam roller reviews

When people want to exercise, get in shape, or improve the way that they feel overall, they may decide to invest in different types of fitness and exercise equipment to assist them with meeting their daily goals and objectives.

The type of equipment that they choose will often differ based on individual preferences, as well as what kinds of activities that they will be including in their daily or weekly regimens.

Before an individual makes their decision to purchase any kind of equipment or tools to assist them with their routines, it is best for them to do a little research in advance to see what is being offered on the market today.

There are lots of reviews of fitness equipment online. This is a another one of those guides. Our ultimate goal is to help you make the best choice of foam roller and also help you use it effectively.

Why Consider Foam Rolling?

Fortunately, there is a lot of great information on the internet that can assist people with making informed decisions; starting with a decision to buy an exercise device like the foam roller that can assist with performing various kinds of exercises, while also providing the capability to relieve tension too.

So, for those of you who are interested in foam rollers and the benefits that they offer, here’s some information that you should review as you are making your decision.

What is a Foam Roller?

Foam rollers can be described as relatively light-weight devices that people can use for fitness needs or to give themselves or someone else a massage. In many cases, they may be designed to be quite long and cylindrical or the manufacturers may make them in a number of different textures, sizes, and shapes.

Related: What Size Foam Roller Do I Need?

When these devices are being used to administer a self-massage, they can help the individual soothe and loosen tight and sore muscles (trigger points) in order to speed up recovery time. This type of massage process is currently known as a myofascial release. It basically means releasing layers of skin and muscle from each other. Sticky is bad! Free flowing is good!

Therefore, when people buy a foam roller, they can take advantage of numerous benefits including those that have been provided below. Some of these includes speeding up recovery time, and relieving stress.

Benefits of the Foam Rollers

Foam Rolling Speeds up Muscle Recovery

When an individual begins any type of exercise plan, the exercises that they perform may start off relatively light in intensity. However, as they begin to graduate into more advanced exercise programs, the intensity of these activities can increase quite substantially.

From walking briskly around the lake at the park, to full-fledged running around the outskirts of the city, many of these exercise regimens can take a toll on the person’s body after a period of time.

In these situations, they may find that their muscles are not only tight, but also sore; meaning they may need some assistance with these sore muscles to speed up the recovery process.

Thankfully, foam rollers can be used for these and similar situations since they are great for using to massage and loosen the areas that have been affected. From massaging the back of the legs to massaging the arms, these can be very beneficial for after-care exercise regimens and speeding up muscle recovery.

A Foam Roller Can Relieve Stress

Even though foam rollers can be used for the aftermath of an exercise program, they are not limited to these types of massages only. In fact, people can use foam rollers for regular massages, and they can be given to themselves or to another individual who simply wants to relieve their stress.

In general, these are great massage tools that are easy-to-use and easy to control. There is also a short learning curve for this type of exercise. Most people find themselves getting the hang of foam rolling within the first workout. Experiment and see what works for you.

Performing Exercises with Foam Rollers

Some people have over-sized expensive exercise equipment in their homes and apartments, and these machines can be used on a regular basis to lose weight. These machines are often designed to support a running or jogging program that people start in order to lose weight and stay fit.

When these machines are in the home, the noise level can increase, so the person may not be able to use these machines whenever they need or want to. However, when an individual wants to starts an exercise regimen by stretching in advance, they can make use of foam rollers.

Foam rollers can also be used post-workout to rejuvenate tired muscles. Even if you don’t work out regularly, you can benefit from foam rolling. Maybe you sit at a desk all day long? Roll your shoulders out for some great results.

These exercises can be performed at virtually any time during the day or night. The best types of exercises that people can perform on the foam rollers normally consists of those that involve increasing range of motion, specifically stretching and bending exercises. Check out these articles for more details about how to use a foam roller:

Foam Rolling to Relieve Back Pain

Foam Rolling for Runners

10 Strengthening Moves with a Foam Roller

Foam Roller: A Conclusion

RumbleRoller Half Size 12 Inches - Blue - Original - Textured Muscle Foam Roller - Relieve Sore Muscles- Your Own Portable Massage Therapist - Patented Foam Roller Technology
RumbleRoller Half Size 12 Inches - Blue - Original - Textured Muscle Foam Roller - Relieve Sore Muscles- Your Own Portable Massage Therapist - Patented Foam Roller Technology
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Price: $44.95
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Foam rollers can be purchased online and in retail stores. They are designed for multiple purposes including performing various kinds of exercises like bending and stretching. People can also use foam rollers for their own massages or giving them to others. 

Therefore, foam rollers can be very beneficial since they assist in performing exercises, relieving stress, and assisting with speeding up muscle recovery. We strongly believe that any active person should have a foam roller at their house, and make use of it almost every single day! It’s an easy, quick and effective way to get out those kinks and knots, and just plain feel better.

Foam rolling: we love it and we’re sure you will too! Buy a foam roller today and use it consistently for a week. We’re sure you’ll start to see results and keep going with your routine. It really does feel that good to foam roll.

Check out our top-rated foam roller on Amazon today:

yoga roller

Why Every Yogi Should Have A Yoga Roller | Foam Rolling Benefits 0

by Foam Rollers • Foam Rollers Advice • Tags: back pain foam roller, back pain foam rolling, best foam roller, best yoga roller, foam roller, foam rolling, how to foam roller, how to use a foam roller, Triggerpoint, yoga foam roller, yoga roller, yoga rolling

Are you interested in staying fit and living an active lifestyle?

If so, you may have considered doing yoga or you actively use it as part of a normal exercise routine — a yogi, as regulars are often referred.

In fact, the 2016 Yoga in America Study found that 36.7 million Americans take part in yoga.

It’s staggering growth when you consider that there were 20.4 million participants in 2012.

That’s almost 80 percent more participants in four years!

Besides helping to improve a yogi’s physical fitness and health, yoga also helps relieve stress and increase flexibility.

While there are many benefits of yoga, you can enhance these through the use of a yoga roller.

But how do yoga rollers do this and why should you incorporate one into your regular routine?

Improve Core Strength with a Foam Roller

Yoga helps improve your core strength by using different body positions and deep breathing exercises.

But using a yoga roller helps strengthen your core in ways you may not have considered.

When placed underneath the length of your spine, you can challenge yourself to lift your arms and legs in different time intervals and hold the position to strengthen your core.

One form of a plank in yoga can also be done with a roller. You place both hands on the ground while you arch your body into an inverted-V shape with both feet on the ground and hold it.

With a roller, take both hands on the ground and the top of your feet on the roller in that inverted-V position, you can roll it towards your hands to close the V and re-open it. (And repeat in a set, of course.)

Better Balance through Foam Rolling

A yoga roller can help improve your balance through a unique exercise that you can do with some practice.

With the roller underneath you and nearby a wall (at least to start), place your feet on the roller and hold the pose.

The roller, of course, can come out from underneath you if you are not careful.

Remember to always practice your exercise routines safely. Use a spotter or a partner as needed and don’t be afraid to ease into it.

You are much better off taking it slowly than risking an unnecessary injury and the recovery that follows.

When you are able to hold different poses on the roller, this helps give you better balance while also strengthening your core.

Refine Your Yoga Form with a Foam Roller

Your body alignment and breathing are arguably the two most important aspects of an effective yoga exercise regimen.

You can increase your body’s alignment through the assistance of a yoga roller.

For instance, arm balances are often some of the most challenging aspects of yoga. The roller can be used to help support your body during these exercises and help you progress to more challenging poses.

A roller’s support as you attempt more advanced yoga moves will also allow you to focus on proper breathing techniques.

Enhance Flexibility

As we get older, some people believe that becoming less flexible cannot be avoided.

However, this just isn’t the case.

Stretching regularly can help you improve your flexibility despite Father Time.

Yoga incorporates many different stretches — whether it’s shavasana, tadasana or others.

Using a yoga roller in your routine serves as a meaningful tool to help address some of the flexibility concerns that come with aging.

“It (rolling) helps stiff muscles relax and breaks down scar tissue and improves your range of motion,” said Mike Robertson, M.S., C.S.C.S., co-owner of Indianapolis Fitness and Sports Training, as quoted in Men’s Health.

The benefits of increasing your flexibility don’t stop at just being able to stretch your muscles further.

It can also help you decrease the risk of injuries as you get older.

Self-Massage Benefits with Foam Rollers

Using a yoga roller also allows you to perform self-massage techniques in the comfort of your own home or gym.

Let’s face it, paying someone for a massage can be expensive.

According to the University of Minnesota, the average price of a one hour massage in the United States is $60 per hour.

While the price can vary a bit depending on location, technique and the training of your therapist, it’s money out of your pocket.

The good news is that when you own a yoga roller, you can consider kissing those massages goodbye. (If you want to, of course.)

Self-myofascial release, as it’s called in medical circles, is what you are doing when you are performing massage techniques on your muscles with a yoga roller.

In layman’s terms, this is the application of pressure to the myofascial tissues in your muscles to help reduce pain and increase motion.

Whether it’s your upper or lower back, thighs or quads, you can use your roller to help reduce the pain you feel in your muscles.

And who do you know that doesn’t want that?

Remember, however, that just like when you receive deep tissue massages and feel soreness when you are starting a new treatment and adjusting to it, the same goes for self-massage.

Research different techniques or speak with a trained professional to determine what program works best for you.

After all, no one is the same and each of us wants to achieve different things through massage.

Choosing a Yoga Roller

TriggerPoint GRID Foam Roller with Free Online Instructional Videos, Original (13-inch), Black
TriggerPoint GRID Foam Roller with Free Online Instructional Videos, Original (13-inch), Black
List Price: $39.99
Price: $38.93
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There are many different rollers to choose from based on your personal preference, body size, and exercise program. There are also rollers designed to help relieve lower back pain.

Even if you aren’t using yoga as part of your normal health and fitness routine, using a roller can have a positive impact on your well-being.

You may be seeking to strengthen your core, enhance flexibility or improve your balance.

Maybe you are a beginning yogi or a long-time participant in one of America’s fastest growing exercise programs.

Perhaps you just want a cheaper alternative to paying for costly massages!

Regardless of what your goals are, there is a yoga roller that can help you.

Check out some of the many options that exist and here’s to happiness and good health! Or, head over to Amazon and check out one of our top-rated foam rollers, the TriggerPoint GRID Foam Roller. It’s a top-quality foam roller at a very reasonable price. Check out the reviews on Amazon for yourself:

massage at home

8 Reasons to Give Yourself A Massage At Home | Foam Roller Massage 1

by Foam Rollers • Foam Rollers Advice • Tags: best foam roller, foam roller, foam rolling, home massage, massage, massage at home, muscle pain, muscle pain relief, pain relief, self-massage

We get it: massage can be expensive. But does it really have to be?

At the end of the day after a tiring shift at work, or an especially intensive beasting session at the gym, having to go somewhere else and then come back home can be tiring.

Not to mention it’ll put you back around $100 a session with a registered massage therapist – yikes!

Your foam roller is a great massage tool and is beneficial in so many ways to your muscle health.

Foam rolling is also known as ‘self-myofascial release’ and has been used in alternative medicinal therapy for a long time to soothe pain by relaxing contracted muscles and improving blood circulation.

Home Massage with a Foam Roller

Home massage is a great alternative to this and has so many benefits outside of the obvious financial one. Want to find out what those benefits are? Read on to find out our top 8 reasons to give yourself a massage at home!

1. Soothe those sore muscles!

This may seem obvious, but it’s been proven!

In a study by the National Athletic Trainers Association, it was shown that over 4 weeks, subjects who performed up to 20 minutes of foam rolling 24-48 hours post-exercise saw improvement in muscle performance.

The study also showed that foam rolling effectively reduced and alleviated muscle fatigue and soreness.

Basically, you get all the perks of a massage from the comfort of your own home! Speaking of which…

2. Convenience!

Massage at home is super convenient. The great thing about foam rollers is that you can do it wherever, at the gym or at home.

When you give yourself a massage from home, there’s no need to worry about traffic or parking. Hell, you don’t even need to worry about getting dressed to go out!

Once you’re done, you can go have a much-needed nap or even a hot bubble bath with added essential oils for extra pampering. Peppermint, eucalyptus, black pepper, and rosemary are great for muscle and joint discomfort!

In fact, foam rolling after a hot shower or bath when your muscles are warmed up can even enhance the effects of the massage.

So stick on some soothing music, light some relaxing candles and set your own ambient mood while you give your body the TLC it deserves.

3. Greater flexibility with Foam Rolling

AmazonBasics High-Density Round Foam Roller | 36-inches, Black
AmazonBasics High-Density Round Foam Roller | 36-inches, Black
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Want to get more flexible? Alongside regular stretching, daily use of your foam roller to massage your muscles from home will definitely help with flexibility!

Many people see foam rolling as motivation to stretch more, as it naturally loosens muscles so stretching becomes more advantageous when combined with foam rolling.

If you’re specifically interested in using foam rolling to improve flexibility, here are 6 foam roller moves you just might want to try out during your home massage session.

If you want to find out more about the benefits of foam rolling on flexibility, Muscle Health has a great piece you can check out on it for extra reading.

Foam rolling will help you get ROM and flexibility, but only when combined with stretching. I personally look at foam rolling as a “catalyst” for stretching – it makes my muscle naturally looser, so my stretches become more beneficial.

4. Injury Prevention and Muscle Recovery

Researchers at McMaster University found that a brief 10-minute massage can reduce muscle inflammation

Justin Crane, a student in McMaster’s Department of Kinesiology said “The muscle senses that it is being stretched and this appears to reduce the cells’ inflammatory response. As a consequence, massage may be beneficial for recovery from injury.”

Ten minutes really isn’t any great amount of time to take out of your day, so why not dedicate a small portion to scientifically proven self-care?

As with exercise, you don’t want to overdo it. Achieving balance is key. If a 10-20 minute massage at home can have such huge benefits for your body, it’s definitely worth it.

Go slowly and steadily. Once you find the ‘sweet spot’, hold it for about 30 seconds, and breathe out.

5. Self-care = Self-love

Practicing self-care in the form of home massage helps bring awareness to your body and its needs. Massage helps you re-engage with your body.

Whether you’re using a foam roller, gently massaging your temples or using your fingers to apply light pressure to your lower neck – you’re re-engaging with your body, and that’s important.

Massage can even be used to kick emotional eating habits. It fulfills certain mental and physical needs known as commonly associated causes of emotional eating, but in a much healthier way.

6. Stress Relief with a Foam Roller

This may seem like the obvious reason, but it has scientific evidence backing it too. A peer-reviewed scientific journal on massage therapy and stress concluded that massage has a positive effect on diastolic blood pressure.

Various studies sing the praise of massage as scientifically proven, non-invasive stress-reliever.

In fact, in 2008, The Australian and New Zealand Journal of Psychiatry concluded that “Massage therapy had immediate beneficial effects on anxiety-related measures.”

So not only is massage great for your body but your mental wellbeing too. It’s known to lessen feelings of aggression, and even have a positive impact on stress disorders.

7. Improved Sleep

If you’re someone that struggles to get a good night’s sleep, then this is excellent news! A consistent sleeping pattern has positive knock-on effects to productivity levels and mood.

People turn to all kinds of remedies to improve their sleep, such is its importance in our daily lives.

Massage promotes the production of serotonin, a neurotransmitter in the brain. It’s said that the part of your brain that assists the body in inducing sleep communicates with serotonin.

Melatonin is a hormone that helps the body relax, and get ready for sleep. So a massage at home before bedtime can really help you wind down at the end of the day. You may even wake up feeling more rested.

8. Boost your immune system with a massage at home

In a research study by Cedars-Sinai Medical Center in Los Angeles, a group of people who had each been given 45-minute massages were found to have an increased number of white blood cells.

More and more hospitals are including massage in standard therapy for many conditions now.

If none of this has convinced you to start implementing home massage as part of your daily fitness and health routine, we don’t know what will!

If you want to find out where the best places are to get your own foam roller, click here to read our very own tips and advice! Or, just check out our top-rated foam roller, the RumbleRoller on Amazon today:

physio foam roller

How The Use Of A Physio Foam Roller Helps to Builds Muscle

by Foam Rollers • Foam Rollers Advice • Tags: back foam roller, back foam rolling, best foam roller, foam roller, foam roller benefits, foam rolling, foam rolling benefits, physio foam roller

You’ve probably incorporated physio foam rollers into your workout already – they’re great to stretch with!

But no matter what type of workout you’re doing, lots of research out there confirms that strength training (AKA muscle building) will help you do it better – especially if most of your workouts are cardio-based.

And even if you’re mostly focused on building muscle at the moment, a physio foam roller can help you to maximize your routine, so that your body can achieve a gain of a pound, or even a pound, of muscle mass each week.

Read on to figure out how a physio foam roller  can not only stretch you, but help you get serious, beach-worthy muscles!

How Your Foam Roller Targets Muscle Growth

Here’s a secret your gym trainer might not want you to know: you can build up your muscles – fast – without doing brutal machine circuit workouts at your gym. And, unlike the stress of machines, your physio foam roller won’t cause you to feel stiff and sore afterward.

So, how does it work?

First of all, a foam roller increases mobility and flexibility. That’s why, yes, you do see foam rollers used a lot in stretches. But the specific way in which a foam roller stretches you out increases your muscle growth.

That’s because a physio foam roller targets the fascia. These are tissues that run over and throughout your muscles. They’re also what’s to blame for the knots that cause you so much pain throughout the day, whether you’re working out or just working out your desk.

These fascia tissues tighten up when you’re not active, or when you don’t move a hyper-specific part of your body for a while. Especially if you’ve been doing the same workout routine, you can easily ignore other body parts.

Your physio foam roller rolls right on over these tissues, in a sense combing them ou and releasing these tense points. The result? You can move and extend fully again.

This doesn’t just mean you’ll get a more intense workout.

This is also how foam rollers help to tone parts of your body you can’t seem to “fix,” and how they can help you get over a workout plateau.

Prevents Bulking Up

It can also prevent you from “bulking up” in certain parts of your body that you would really prefer to keep on the leaner side. That’s because now, you’re involving more of your body in the workout, so your weight and range of motion isn’t limited to one specific area.

A final benefit of foam rollers? They can increase your blood flow, leading to better circulation and more oxygen running through your body.

This will help you to get through more strenuous workouts because your body will have the oxygen it needs to keep going.

To make sure you’re getting everything your physio foam roller has to offer in terms of stretching you out, take about 5-7 minutes before, and again after, your workout to focus on any areas of your body that feel especially tight.

In our next section, we’re going to share with you some of our favorite foam roller moves!

If You’re Feeling Stressed: Use a Foam Roller

These days, it’s impossible to avoid getting stressed out. Whether it’s work, your kids or even the news (especially the news) people are trying everything they can to calm down and recenter themselves.

A physio foam roller can help.

Of course, what do we do with our bodies when we feel stressed? Often, we clench and arch our shoulders and upper back. To fix this, you’ll need to line up your spine and focus on opening your chest wide. Try:

  • Resting on your back, with your foam roller vertically in line with your spine. Keep your palms up, and at your sides to start. Take one deep breath in, hold for three, then blow out again.
  • Breathe in the second time, and slowly bring your arms up over your head (this also requires a little bit of balance!)
  • As you slowly breathe out, reach your arms down to your sides again.
  • Aim to complete this cycle about ten times. If you fall, just get right back on – it happens to all of us!

If You Have Serious Knots Try Foam Rolling

Knots are, of course, also a sign of stress. But they can also be caused from sitting too long at your desk or behind the wheel. If you’ve ever experienced ones that just won’t go away, you know how much they can ruin your day.

To get your life and productivity back on track by getting rid of the pain:

  • Rest on your back, with your physio foam roller sitting horizontally in the middle of your back (kind of in the area where your bra would clasp.) Since your neck and upper body will be off the roller, put your fingers behind your head to give them proper support. Bend your knees.
  • Use your bent knees to slowly push your back over the foam roller. As you roll up, breathe in. Try not to let the foam roller go past your shoulders and into your neck. Again, be patient with yourself. It’s not about how far you can go, it’s about how well you’re doing the movements.
  • Then, while breathing out, use your legs again to move your body back over the roller, avoiding hitting the tailbone. (Bonus: you may also work your abs a little with this move!)
  • Repeat this cycle at least ten times, focusing on your breathing and remembering to go slowly.

Ready To Make Your Physio Foam Roller Part Of Your Workout?

RumbleRoller - Full Size 31 Inches - Blue - Original - Textured Muscle Foam Roller - Relieve Sore Muscles- Your Own Portable Massage Therapist - Patented Foam Roller Technology
RumbleRoller - Full Size 31 Inches - Blue - Original - Textured Muscle Foam Roller - Relieve Sore Muscles- Your Own Portable Massage Therapist - Patented Foam Roller Technology
List Price: $69.95
Price: $69.95
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We know this post has probably gotten you completely hyped up to use a foam roller to both stretch out your muscles and increase their flexibility.

With a foam roller, you can get stronger – faster and safer.

So, where can you find your own? That’s where we come in. We offer a variety of foam rollers so that you can find the perfect fit for you. Or, just check out one of our top-rated foam rollers on Amazon, the RumbleRoller. It’s a top-quality foam roller at a very reasonable price.

Don’t stay in pain or in a plateau in your workout for one more week! Get your foam roller today, and check out our awesome website to learn more.

benefits of foam rolling

9 Amazing Benefits of Foam Rolling You Should Know

by Foam Rollers • Foam Rollers Advice • Tags: back foam roller, benefits of foam rolling, best foam roller, buy foam roller, foam roller, foam rolling, foam rolling benefits, how to foam roll

You can’t read a fitness blog or magazine without seeing something about the benefits of foam rolling. It’s everywhere–and with good reason!

Foam rolling is excellent for relieving post-workout soreness, for injury prevention, to help heal old sports injuries and also to relax.

If you aren’t quite ready to jump on the foam rolling phenomena, read on and discover how it works and what the physical benefits are.

How does foam rolling work?

Sports injuries scar the muscles and the soft tissue (fascia) surrounding them, which causes pain when you move.

This pain can cause further injury, as your body will be less mobile, flexible and aligned.

By using a foam roller on sore muscles, you’re increasing and releasing pressure on these scarred areas, breaking them up and alleviating the pain.

This is just the start of the benefits of foam rolling. Here are 9 more reasons you should give it a try.

1. Foam Rollers Reduces post-workout pain

Studies show that foam rolling after an intense workout can reduce the pain felt 72 hours afterward.

Those that used foam rollers after their workout also said that they were able to continue exercising just as effectively, without any soreness.

2. Foam Rolling Reduces cellulite

Finally–a cure for cellulite! One of the benefits of foam rolling your glutes and quads is that it releases congestion and blockages in the soft tissue around muscles, smoothing out the skin.

By performing some simple exercises each day, you can clear out these blockages and keep them clear, so you’re bikini ready all summer long.

3. Improves digestion with a foam roller

Food intolerances and lack of good hydration can cause painful bloating and discomfort in the belly area.

By massaging the gut with a foam roller, you can help move food through your digestive system, reducing pain and sluggishness.

4. Better posture

If you sit slumped at your desk all day long, you’ll be no stranger to aches in your back, neck and shoulders.

By performing a sequence of foam roller exercises every night, you could dramatically improve your posture. The roller lengthens muscles and releases tension that causes you to hunch or clench tired muscles.

5. Reduces the risk of injury through Foam Rolling

By giving your muscles a foam roller massage before your workout, you’re helping to reduce the risk of injury.

This is because you’re releasing any adhesions in the muscle fiber that might otherwise cause reduced mobility and flexibility, leading to injury.

6. Relieves stress

There are a number of amazing stress-busting benefits linked with foam rolling. It calms the nervous system and massages the acupressure points connected to the adrenals.

The stress relieving benefits of foam rolling also include increased elasticity in the soft tissue and the muscles they surround. Breathe deeply while you do the exercises and benefit from yoga-level relaxation.

7. More affordable than a sports massage

Although treating yourself to a deep tissue massage every so often can be good for the soul, it’s not so good for your wallet!

Investing a few dollars in a foam roller can give you the same benefits as a sports massage, without the hefty price tag.

8. Removes excess lactic acid

Hardcore exercise can sometimes leave excess lactic acid on your muscles which causes a burning ache. Benefits of foam rolling include massaging the excess acid from your muscles to relieve this ache and help your body recover faster.

Increase this benefit by drinking water to help your body flush out the toxins you’ve pushed out of your muscles.

9. Body toning

Not just a great tool to use before and after exercise, you can even use your foam roller as an aid during your workouts!

Build strength in your glutes, quads and core by using your roller in glute bridges, skaters and plie squats and get even more use out of it.

Buying your first foam roller

TriggerPoint GRID Foam Roller with Free Online Instructional Videos, Original (13-inch), Black
TriggerPoint GRID Foam Roller with Free Online Instructional Videos, Original (13-inch), Black
List Price: $39.99
Price: $38.93
You Save: $1.06

Foam rollers come in different sizes, densities, and textures, so it’s worth doing a little homework before heading out to buy one.

Here are some basic things to have in mind when buying your foam roller:

Size

Foam rollers are available in three sizes as standard, each one better for different areas of the body.

The benefits of foam rolling with a small (12 inches) roller are that you can take it with you on holiday or to the gym for a post-workout massage. They’re ideal for necks, arms and shoulders.

Medium (18 inches) and large (36 inches) foam rollers are better for larger areas of the body, like back and legs. Larger sizes are also better if you’re planning on incorporating your roller into your workout.

Density

There are softer foam rollers available on the market which may feel more gentle and relaxing to use, but be warned–they may not be as effective!

When it comes to choosing the density of your foam roller, the harder, the better. By putting pressure on your muscles, then releasing it, you’re allowing the blood to flush back in, which aids circulation.

Without a harder surface to press against, you’ll get a far less effective massage from your roller.

Texture

You can buy foam rollers in smooth and knobbled varieties, and the kind you choose will really depend on preference.

Ridges and knobbles on the surface of your roller are good for getting into those smaller muscles and act like the thumbs of a masseuse. The textured rollers tend to be kinder for beginners, too!

Smooth rollers feel a lot harsher on the muscles initially, but the long-term results will be far better. The downside is the intensity of the pressure it gives, but stick with it if you want those long-term gains!

Take a look at our picks for the top 5 foam rollers on the market and find the one that’s best for you.

The Final Word on the Benefits of Foam Rolling

Are you converted yet? Though they may initially cause discomfort, the benefits of foam rolling are plentiful.

Add them to the start and end of your workouts to increase your performance and aid your recovery. On rest days, try some relaxing stretches and exercises to regain your zen.

Perhaps all the hype about foam rollers is worth getting behind after all!

Keep tabs on our blog for the best foam rollers reviews and advice!

exercise foam roller

10 Strengthening Moves To Do With A Exercise Foam Roller

by Foam Rollers • Foam Rollers Advice • Tags: best foam roller, exercise foam roller, foam roller, foam roller benefits, foam rolling, how to foam roller, how to use a foam roller

You probably know foam rollers as the handy tool that can help you stretch, decrease muscle pain, reduce injuries, relax and massage you, and help you recover from a tough workout, all for cheaper than a single massage.

Seriously, it’s been proven in studies!

But did you also know that you can use a foam roller to up the ante of your workout?

Foam rollers also work great as exercise aids.

Using an exercise foam roller in your workout is a great way to access those pesky muscles that are hard to activate and therefore hard to tone.

One of the leading fitness magazines, Shape says the following about exercise foam rollers:  “Performing exercises on an unstable surface is a surefire way to engage more core muscles and make total-body exercises like planks or pushups even more challenging.”

“Performing exercises on an unstable surface is a surefire way to engage more core muscles and make total-body exercises like planks or pushups even more challenging.”

Check out all of our exercise foam roller advice on our website, but first, learn these 10 strengthening moves!

10 Strengthening Moves You Can Do with an Exercise Foam Roller

There are so many product gimmicks on the market today, but all you need for a great at home workout is an exercise foam roller.

Your exercise foam roller is incredibly versatile. Here are 10 great moves you can do to strengthen your arms, abs, and legs.

1. Tricep dips

Target your arms with the extra challenge of balance in your tricep dips.

Place your roller on the ground behind you, perpendicular to your body. Sit on the ground. Reach both of your arms behind your hips and place your hands shoulder-width distance on the exercise foam roller with your fingers pointing forward. With legs extended so that your heels are the only thing touching the ground, bend your elbows to 90 degrees, and lift back up.

2. Tricep lifts

Sculpt your arms with this tiny movement exercise.

Hold your foam roller with both hands, from the bottom, behind your body, horizontally. Lift the foam roller away from your buttocks with straight, engaged arms. This should start to burn those triceps pretty quickly. Level up by doing this exercise in a leg balance like an airplane.

3. Plank

Planking is a great work out. In case you’ve never had to do this tough exercise: it’s simply holding the top of a push-up. It targets your abs, arm, shoulder strength, and more.

Do your plank with your hands on a foam roller to make it slightly easier.

To make it harder, place your feet on the foam roller.

4. Side rollout push-up

If you want to level up your push-up game, you’ll love this challenging foam roller push-up exercise.

In the top of a modified push-up (knees down), place one hand on the foam roller, which should be placed parallel to your body. Move to the bottom of your push-up while rolling your straight arm away from your body. Roll/push back up. Repeat & don’t forget to switch to the other side.

5. Reverse rolling lunges

Booty sculpting is all the rage right now. Tone those glutes with this killer move.

Place the roller behind you, perpendicular to your body. Place one of your legs on the roller so that your shoelace (or top of your foot) is touching the roller. Keeping your knee over your ankle, bend your front knee to 90 degrees and roll your back shin over the roller. Rise up, repeat. Don’t forget to do the other side, too.

6. Boat pose

This challenging core workout is a fantastic isolation exercise.

Level it up in these two ways: balance on the foam roller while extending your arms and legs forward. Maintain this isometric hold as long as you can.

7. Balance squats

Engage your core with these challenging squats.

Stand on top of your foam roller with feet hip-width distance apart or wider. Lift your straight arms ahead of you at shoulder height (parallel to the ground).

Careful to keep your balance, bend slowly at the knees and hips, keeping your torso upright. Try to get your thighs parallel to the ground. Raise and repeat.

8. Overhead squats

Get your arms engaged in your squats too.

Stand with feet hip-width distance apart or wider. Lift your straight arms above you holding the foam roller by the ends or on the bottom, depending on its size. Bend at your knees and hips so that your body stays upright. Try to get your thighs parallel to the ground. Rise up slowly and repeat.

To add an extra challenge during these overhead squats, (if you have an exercise foam roller short enough to reach the sides), squeeze your hands together while pressing your shoulders down your back.

9. Single leg wall squat

Keep it going with this awesome wall squat!

Stand against a wall and squat down to 90 degrees. Place the foam roller between the wall behind you and your back, just below your shoulder blades & parallel to the ground. Lift one leg. Press into the roller with your abs engaged and raise your body up. Roll back down, repeat, & switch sides.

10. Bridge roll

This booty and ab sculptor is also a great balance challenge.

Lie down on your back with your knees bent and the soles of your feet touching the ground. Place the foam roller under your feet. Balancing on your extended arms and shoulders, lift your hips. Correct alignment places your shoulders, hips, and knees are in one line of energy. Extend your legs by rolling your feet away from your buttocks. Roll back in. Repeat.

Now Go Try Them Out!

Those 10 great tips should help you feel stronger and see the results of your hard work in no time.

Of course, don’t forget to warm up before your workout to prevent any injuries.

Check out our top 5 exercise foam roller choices and other helpful posts like, “Foam Rolling: Why Everyone Should Be Doing It” on our blog.

Foam rolling has so many health and toning benefits. Add one to your workout routine and self-massage today.

leg roller

10 Best Leg Roller Techniques for Runners | Foam Rolling for Runners

by Foam Rollers • Foam Rollers Advice • Tags: best foam roller, foam roller, foam rolling, foam rolling tecnique, how to foam roll, leg roller, leg rolling, Rumble Roller, RumbleRoller

If you are a runner, sore and tight legs are common! Don’t let stiff legs or injuries keep you from training, we’re sharing the 10 best leg roller techniques!

Quick tip: some soreness in your legs is extremely normal. Don’t be alarmed! Depending on how new you are to using a leg roller, expect this soreness to last throughout your first few rolling sessions. But believe us, it’ll be worth the temporary pain!

10 Best Leg Roller Techniques for Runners

1. Calf Roll

For the calf roll, you’re going to want to sit on your glutes with one leg extended and one knee bent. Place the foam roller one to two inches from your heel.

Now, gently move back (away from the leg roller, toward your knee) so that the roller engages with your calf muscles. Next, switch sides and stretch your other side. You should feel some soreness deep within your calves. We suggest completing several reps, then rolling your feet and ankle.

Why you should do it: Aside from perhaps your knees, your calves are going to be taking most of the impact when running, which means it’s particularly important to take care of them. This is perhaps the most important stretch you can do, particularly if you regularly engage in long distance running. We recommend the Idson Muscle Roller Stick, as it’s durable enough that it won’t break on you but cheap enough that it won’t break your budget.

2. Groin Roll

Lie on the floor face down and put your weight on either your forearms or your hands in a push-up position. Place one leg out and one leg back. Put the leg roller beneath your outstretched leg just beneath your inner thigh.

Now, gently lean forward. Once you find a comfortable position, you’re going to want to hold it for roughly 15-20 seconds depending on your comfort level and flexibility. Next, switch sides and stretch your other side.

Why you should do it: A well-stretched groin muscle will help you achieve a longer, deeper stride. For the best results, we suggest doing this particular stretch both before and after a run.

3. IT Band Roll

This is a move that can get a bit tricky depending on your level of balance. You’re going to want to place the roller directly beneath one of your hips. Cross your opposite leg over your hip, and slowly roll back and forth while using your arm and hand for support. After five to eight slow reps, switch sides and stretch the opposite iliotibial band.

Why you should do it: If you’re not familiar, the iliotibial (or IT) band connects your knee to the outside of your thigh. Unfortunately, iliotibial band syndrome is one of the most common issues runners face.

It occurs from overuse and hyperextension from repetitive movement, so properly stretching your IT band isn’t just suggested — it’s necessary if you plan on running on a regular basis. Marathon runners are particularly vulnerable to ITBS, so be sure to evaluate your stretching technique before attempting longer runs.

4. Hamstring Roll

AmazonBasics High-Density Round Foam Roller | 36-inches, Black
AmazonBasics High-Density Round Foam Roller | 36-inches, Black
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Price: $19.99
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Like the IT Band Roll, the Hamstring Roll will require a bit of upper body strength, but there’s no need to be intimidated! Place the foam roller (we suggest something larger, like the j/fit High-Density EVA Roller) under your knees and push your glutes up using your arms.

Now, roll the leg roller up and down your upper leg and thighs. Move your legs slightly from left to right. This will result in a deeper stretch.

Why you should do it: If you’re reading this, odds are you’re already aware of the benefits that come from properly stretching your hamstrings. Rolling your hamstrings loosens them, decreasing the likelihood of injury.

5. Quadricep Roll

For the Quadricep Roll, you’ll once again want to lie on the floor in a plank position, similar to that of a push-up. This stretch is essentially an inverse of the Hamstring Roll, so you’ll be placing the leg roller on top of your thighs.

Roll from your knee to your lower hip so you’ll get a great stretch along your entire quad section. Roll back and forth gently several times, remaining at the top of your knee and bottom of your hip respectively

Why you should do it: Your quads help with hip extension, so a properly stretched quadricep provides more flexibility and even increased energy.

6. Glute Roll

Place your glutes on top of your leg roller and roll back and forth. Simple enough, right?

Why you should do it: Believe it or not, there are actually a lot of benefits to stretching and properly maintaining your glutes. Benefits include fat loss, increased speed and endurance, and even better bone density.

7. Outer Thigh Roll

The Outer Thigh Roll complements the IT Band Roll perfectly. In fact, the two stretches are remarkably similar, except you’ll want to really focus on your hip area.

Why you should do it: The thighs are a sensitive area, even for the most toned of runners. But stretching your thighs can give you those sleek, muscular thighs you’ve always wanted.

8. Adductor Roll

Lie on the floor with your legs outstretched in a Y-position, using your hands for support. Now, place the leg roller by your inner thigh, and roll it up to your groin area. You should feel a great stretch in your inner groin/pelvis.

Why you should do it: Your adductors rarely get the attention they deserve. Properly stretched adductor muscles decrease the likelihood of groin pulls, an injury that can sideline you for quite some time.

9. Shin Roll

Start out on your knees, and place the foam roller directly beneath your kneecap. Now roll up and down your entire shin in a slow, gentle glide. Roll for about two minutes, then switch legs.

Why you should do it: Shin splints can be flat-out excruciating, but they’re mostly avoidable, particularly if you keep up with Shin Rolls. Make sure you both start and end your workout with this stretch.

10. Foot Roll

We bet you didn’t think you’d need to work out your feet themselves, but it’s highly recommended that you stretch your feet before running. You’ll want to stand near a wall for balance, so once you’ve found a good balance, stand on top of your foam roller.

Now rock back and forth from your toes to your heel. Replicate this motion at least half a dozen times.

Why you should do it: Though we’ve focused mainly on leg rolls, you can’t forget about the most essential aspect of running — your feet. Thankfully, you won’t need any special type of leg roller, either. Any kind of leg roller should suffice, just make sure it’s wide enough to stand on.

back roller

How to Use a Back Roller to Relieve Back Tension | Foam Rolling Back

by Foam Rollers • Foam Rollers Advice • Tags: back pain exercise, back pain exercises, back pain foam rolling, back roller, best foam roller, best foam roller back pain, foam roller, foam roller back pain, foam rolling

Back tension and back pain are real issues.  In fact, it is a leading reason for missed work and that back pain relief is a $50 billion dollar industry in the United States. A popular and effective way of treating back tension is using a back roller.

Why do we have so much back pain?

The back is a complex body part.  There are muscles, ligaments, bones, joints, and discs.  And the back is used in posture, exercise, physical labor, walking, and sitting.  Therefore with so much use, it can be prone to injury.

Back pain is more common as people age and in those who are physically inactive. And if your job requires heavy lifting, a lot of core movement or you sit at a desk all day, you might develop back pain over a period of time.

Back pain can also be symptom of a more serious problem such as: arthritis, cancer, and internal organ issues.  Always consult with your doctor to rule out disease before starting a recovery program.

Whether a dull ache or a sharp pain, you back pain will impact your quality of life.  A back roller might be a solution for you.

What is a back roller?

A back roller is a piece of equipment used for foam rolling your back.

What is foam rolling?

Foam rolling is technique called self-myofascial release.  This means that you are using the mass of your body to apply pressure from a foam roller in order to release tension in the soft tissue of your muscles. This soft tissue, or fascia, is found everywhere: around nerves, organs, muscles, and bones.

If fascia is damaged it can restrict range of motion and cause serious pain. Back rollers can provide tension relief and extend the range of motion in your back if used correctly over a period of time.

What should I consider when shopping for a back roller?

AmazonBasics High-Density Round Foam Roller | 36-inches, Black
AmazonBasics High-Density Round Foam Roller | 36-inches, Black
List Price: $19.99
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First, consider size.  The three common sizes are:

  • Small (12 inches long)
  • Medium (18 inches long)
  • Large (36 inches long)

If you travel a lot, go small.  But for your home use and for most back sizes, a large size will work best.

Next, think about density of the foam.

  • A softer foam will be cheaper, warp faster, and over time become immobile.
  • A more dense foam will feel more intense when you use it, but it will last a lot longer and provide a more helpful massage.

Finally, you need to look at the design.

  • Common design is smooth and cylinder shaped.
    • Pros: Intense massage with longer lasting relief
    • Cons: Can be painful.
  • Beginner design has knobs on it and still cylinder shaped.
    • Pros: Less intense for beginners & can reach smaller muscle groups.
    • Cons: Can take longer for affects to take hold.

Here is one of our favorites from King Athletic.

How do I use the back roller?

The back roller is often used for three major areas: lower back, upper back, and sides of your back.

Lower Back Roller Exercises:

A common cause of lower back pain comes from tight hip flexors.  You might find a smaller roller more helpful here.

  1. Lie on your stomach and place the roller under one of your hips.
  2. Put your other leg out to the side and knee bent.
  3. Lift your upper body with your forearms flat on the floor.
  4. Extend the leg that has the roller under it, toes pointed.
  5. Start rolling up and down.
  6. Go slow and try to identify where you feel the most tension.
  7. Spend some time (25 seconds) going over the most tenuous place.
  8. Switch sides.

Next you’ll want to flip over and take care of your glutes.

  1. Sit on your foam roller.
  2. Place your hands behind you and bend knees at a 45 degree angle.
  3. Cross a leg over the other so that the one ankle is on the outside of the other knee.  You might need to straighten the bottom leg to accomplish this.
  4. Twist your core just slightly in the direction opposite of how your leg is crossed.
  5. Roll up and down and identify tenuous spots.
  6. Spend 25 or so seconds applying pressure to these spots.

Upper Back Roller Exercise:

  1. Place your mid-back on the roller.
  2. Put your arms behind your head or on your chest.
  3. Roll until the roller is on your upper back.
  4. Roll back to the original spot on your mid-back.
  5. To increase intensity, elevate your hips and contract your abdomen.

Side Back Roller Exercise:

Your side back can become tense if you are hunched over a lot, do a lot of yoga, or exercises popular in CrossFit programs.

  1. Lie on your side.
  2. Lift yourself up and place the roller 6 inches below your armpit.
  3. Keep your bottom arm extended and inline with your body.
  4. Put your top arm out in front of your body for stablization.
  5. Roll up and down slowly.  Identify tenuous spots
  6. Concentrate on tenuous spots for 25 seconds.
  7. Switch sides.

How Often do I Foam Roll?

Many people use a back roller everyday.  You can consider it part of your stretching routing.  And like stretching, you can use the back roller before and/or after a workout, a physical day at work, or a day of sitting at a desk.

Make sure you go slow and don’t spend more than 25 to 30 seconds on any tenuous area in a given session.

And, you don’t have to be experiencing back pain in order to use a back roller.  We suggest everyone use foam rollers. There are several preventative benefits and many people find it an easy and comparatively inexpensive option over professional massage.

Final Thoughts

We use our backs every day and all day.  Whether you are experiencing tension or have had a recent injury, or just want to maintain flexibility and muscle suppleness, back roller can be your best friend.

There is a reason why back rollers are common place for elite athletes and those in physical therapy.  The complex system of the back must endure and perform.  By adding foam rolling to your back strengthening program will keep muscles, joints, and ligaments ready for tomorrow.

If you need a foam roller for back pain, check out our top pick, the RumbleRoller. A ton of satisfied customers and it comes with a very reasonable sticker price. Check it out over on Amazon:

foam rolling techniques

8 Best Proactive Foam Rolling Techniques | How to Foam Roll

by Foam Rollers • Foam Rollers Advice • Tags: foam roller, foam roller exercises, foam rolling, foam rolling exercises, foam rolling technique, foam rolling techniques, how to foam roll, Rumble Roller, RumbleRoller

You’re in. You’ve done your research, learned where to buy the right foam roller for you, and are 100% convinced everyone should be foam rolling.

And you’re still not using your foam roller correctly. You just know it.

It happens. Sometimes simply because we don’t know where to start.

Eliminating problems before they occur is the goal of any athlete and one of the best uses of a foam roller. Let’s start there.

Do you know the foam rolling techniques that are best for proactively eliminating pain and increasing flexibility?

No one wants downtime from their exercise plan and fitness program. And no one wants to invest in the right equipment just to have them gather dust in the corner.

Master these techniques and you will maximize your performance, minimize downtime, and be a foam rolling all-star in no time!

Where should you start? Before you even workout, of course.

1. Pre-Workout Foam Rolling

Ideally, everyone should be devoting time to stretching, flexibility, and warm up before they even begin a workout. The best proactive foam rolling technique is to be disciplined and start every workout using your foam roller.

Fact: Foam rollers are great for increasing mobility according to scientific studies.

By increasing your flexibility you will be less likely to get injured while exercising and training. It’s that simple.

Do you love yoga, skiing, running, meditating, weightlifting, cross fit (and on and on)? There are no shortages of different programs to use your foam roller with.

Keeping track of changing workout plans and new foam rolling approaches will help you stay pain-free.

2. Expand the Possibilities with a Foam Roller

Foam rollers were first patented in 2005. While they have been in use since the 1980s for therapy, truly they weren’t in wide use until fairly recently as a device for proactively stretching and increasing flexibility.

As a result, there are always new exercises to try, and foam rolling techniques to explore. As with your workout routine at the gym, getting stuck in a rut can undermine your fitness goals.

Also, the repetitive stress of performing the same techniques over and over can actually hurt your progress. Varying your program by trying the routines proven to be helpful to your favorite exercise will also keep things interesting.

No one likes to be stuck in a rut.

Remaining open to trying new foam rolling products, and foam rolling workout regimens is essential for maintaining a proactive approach and becoming pain-free.

But foam rolling is not a good excuse to avoid your doctor.

3. Doctors & Foam Rolling Techniques

Of course, there is no shortage of butt, knee, calve, and even bicep programs you can put your foam roller to good use with. Everyone loves foam rolling techniques and shouts their benefits from the rooftops.

Let’s make sure your doctor agrees. Get your doctor’s ok before starting.

We all know foam rollers work. But they work best when you don’t have an existing injury to contend with.

Listen to your body. Especially if there is existing pain, consult your doctor before trying any foam rolling techniques.

Proactive means just that. A foam roller can help avoid injury.

But if used improperly it can make an injury worse.

4. Know What to Avoid (Back Off)

One of the best foam rolling techniques is being aware of what to avoid. Did you know the National Academy of Sports Medicine suggests you never try foam rolling your lower back?

And go to any gym and you will see someone in the corner misusing their foam roller, and only making their back pain worse in the long run. Don’t do that.

What could be worse than trying to proactively increase mobility, and lowering pain, only to make it even worse in the process?

Avoid your neck too.

5. Between Workouts

Grab that foam roller gathering dust in the corner of your bedroom (or hidden beneath the couch) and bring it out in the living room.

Netflix and foam rolling is even better than Netflix and chill.

Using your foam roller between workouts will keep muscles soft and supple, and ready for your next workout.

Foam rollers have been called the modern massage! Use this time in-between workouts and you won’t just be proactively avoiding pain and injury– you’ll be feeling pleasurable and relaxed at the same time.

But follow the same suggestions for all the other foam rolling techniques. Knowing the proper time you should spend each session is vital to using your foam roller correctly.

6. Foam Rolling Techniques Pro Tip: Less is More

30 seconds to two minutes per body part is a good rule of thumb when using your foam roller effectively.

Unfortunately, too much time on any one area can begin to push on nerves and cause pain. Our goal is to proactively avoid pain.

Overusing your foam roller on a single body part on a session is a common mistake.

Meanwhile, keeping in tune with your body is essential. It will help you know which exercises to try and which to avoid.

7. Identify Problem Areas

You’ve already double-checked with your doctor, and are working hard not to spend any extra time making a problem area worse. But still, those aches and pains are persisting.

Knowing your traditional problem areas is essential for creating a routine that works for you.

Using your foam roller consistently on traditional problem areas, and sprinkling in a careful balance of exercise downtime will relieve many of the long-term impacts of your fitness program.

And you definitely need to pay attention to the time you spend after every workout as well.

8. Post-Workout with a Foam Roller

Foam rolling is scientifically proven to substantially reduce muscle soreness after intense bouts of physical activity.

Proactive doesn’t simply mean prior to working out. The best time to get a head start on your next workout is directly following the last one.

Just as using your foam roller (or foam rollers) in-between workouts can be one of many highly beneficial foam rolling techniques, the same is true for post-workout use.

Become a Master of Foam Rolling

As you master these foam rolling techniques, you may even find you need a variety of new foam rollers to keep up with your progress. Upgrading to a new foam roller and continually using the correct product is essential.

Visit our foam rolling product line now to make sure you have the ideal foam roller for your current goals! Or, check out #1 recommend foam roller, the Rumble Roller over on Amazon. It has some excellent reviews, and a ton of satisfied customers:

ProSource High Density Roller Review | Best IT Band Foam Roller

ProSource High Density Roller Review | Best IT Band Foam Roller

by Foam Rollers • Foam Rollers Advice, Foam Rollers Reviews • Tags: 36 inch foam roller, best foam roller, foam rolling exercises, high density foam roller, IT band, IT band foam roller, IT band foam rolling, IT band roller

A Review of the the ProSource Roller: The Best IT Band Foam Roller

If you’re looking for the best IT band foam roller, you’ve come to the right place. We’re going to give the straight facts on what kind of foam roller you need for IT band pain. According to runner’s world, stretching isn’t enough! When you have knots, stretching does essentially nothing because it’s only acting up the healthy tissues. In order to get out the knots, you’ll need to take some serious action with something like a foam roller.

When you bike, hike, or run a lot, you’re likely to have some IT band pain. This is where foam rolling for IT band pain can come in. Many people swear by it in fact.

You’ll find stories all over the Internet talking about how foam rolling allowed them to keep running without injury far longer than they normally would. If you IT band pain, you really have nothing to lose by trying out an IT band roller.

Keep on reading for our review of the ProSource High-Density Foam Roller. We’ve also included some of our favourite IT band foam rolling exercise to help you get started. Enjoy! And if you’re not looking for information, but just want to know what our top pick for IT band foam roller is, head on over to Amazon to check it out now:

IT Band Foam Rolling Exercises

Foam rolling for IT band pain can be very effective. Here are a few of our favourite exercises, as well as links to get some more information for how to cure IT band pain.

IT Band Rolling Exercises: Spark People

Spark People is often our go-to source for everything fitness. These guys really know what they’re talking about and we love how they give you the straight facts, minus all the fluff.

Foam Rolling Exercises for your IT Band: Runner’s World

Runner’s World is one of the most trusted names in health and fitness. Their advice about how to foam roll your IT band is solid and you should definitely check it out.

How to Stretch your IT Band and Glutes: Dr. Axe

After you’ve done a foam rolling workout, we always recommend some stretching. Check out this one specific to your hamstring and IT band. And of course, make sure you’re warm before you attempt any sort of stretching routine. Do some jumping jacks. Go for a jog. Play in the yard with your kids. Then try out these IT band stretches.

More Information about IT Band Pain and How to Relieve It

If you’re looking for a few resources to assist you in dealing with IT band pain, you’ll need to check out the following helpful articles:

IT Band Syndrome Rehab: Sports Injury Clinic. They include advice such as stretching, strengthening and also exploring possible causes of IT band pain.

Beating the Band, New Treatment Yields Results: Runner’s World. Some results from a recent study exploring treatment for those with IT band syndrome.

How to Aggressively Treat IT Band Syndrome: Active. If you have IT band pain and want to get rid of it as fast as possible, you’ll need to check out this article on Active.com. They have five steps which include stopping running, cross-training, massaging (with a foam roller), strengthening and finally, sleeping more.

Now, let’s get back to the ProSource High Density foam roller, our top pick for IT band roller.

ProSource High Density Foam Roller Pros:

  • High density EPP foam
  • Made from recyclable foam
  • Limited lifetime warranty
  • Comes in three sizes
  • Fast shipping
  • Affordably priced

ProSource High Density Foam Roller Cons:

  • Too hard and dense for some (ouch!)

The Takeaway on the ProSource IT Band Foam Roller

ProSource High Density Extra Firm Foam Roller for Muscle Massage and Core Exercises 36”x6”/ 18”x 6”/12”x6” Black
ProSource High Density Extra Firm Foam Roller for Muscle Massage and Core Exercises 36”x6”/ 18”x 6”/12”x6” Black
List Price: $18.99
Price: $18.99
You Save: N/A

If you’re looking for an IT band foam roller, this foam roller from ProSource should be on your short-list. Of the three sizes, we recommend the 36 inch one. You’ll be able to do the big muscles on your body very effectively with this size of foam roller.

Made of super high-density EPP foam, this IT band foam roller is extremely durable and should last you for years. When you’re doing IT band foam rolling exercises, you’ll often be putting your full body weight on the foam roller, so you certainly don’t want a cheap one.

The cheap foam rollers often warp and get misshapen after only a couple months of use, especially with the heavier than average user. But this IT band foam roller from ProSource is a top-quality product that should last for years, even with heavy use by the heaviest of users.

The biggest negative to the ProSource foam roller for IT band foam rolling is the same as the positive thing! The high density and hardness of it is quite painful for some people and they were never able to get over this.

There is always a bit of discomfort with foam rollers in the beginning, but it should lessen over time as you get used to it. If you’re one of those people who never get the hang of these harder rollers, consider getting something like the Rumble Roller. It’s also very dense and firm, but it has knobs on it so feels a bit softer.

You can get easily get this top-quality IT band foam roller on Amazon today:

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