Foam Rollers are one of the most popular pieces of equipment individuals use to help release
those tight muscle knots or trigger points that many of us are plagued with.
These are called myofascial adhesions and are inflexible areas in our muscles that can be
caused by injuries, prolonged sustained postures or muscle imbalances. Foam Rollers are effective in alleviating the tightness in the myofascial tissues which can lead to
chronic pain if not addressed.
When shopping for a foam roller, there are three main considerations.
Density
- Foam Rollers come in different densities.Using a Foam Roller that is too soft may result in not enough pressure to have the best result on the muscle which you are Foam Rolling. Using a Foam Roller that is too dense may cause bruising and trauma to the muscle resulting in increased pain after use.
- If you are new to Foam Rolling, it is advisable to start with one that is softer and progress to a more dense roller as your muscles adapt to rolling.
- The colour of the Roller indicates the degree of density with white being the softest and black being the firmest.
Surface Texture
- Foam Rollers are either smooth or they have ridges and knobs.
- Smooth Rollers provide even pressure across the entire length of the roller.
- They are especially ideal for someone that is just starting out with rolling as the pressure is not as intense as textured rollers.
- Textured rollers have ridges and knobs and offer a more targeted approach to working out the tight parts of a muscle.There are a variety of textures that offer varied amounts of pressure.
Length
- Longer Foam Rollers are probably the best choice for foam rollers as they are long enough to work on your back.They are also more stable than shorter rolls when you are working on your leg muscles.
- Shorter foam rollers are better to target muscles in the arms and calves.
Foam Rollers are one of the many tools that your physiotherapist may have you use at home to help you manage your pain.
In addition to providing education on how to manage your pain, our physiotherapist will use hands-on manual therapy techniques to help speed up your recovery. Call the Durham Orthopedic and Sports Injury Clinic to schedule an appointment with one of our physiotherapist or massage therapist to help with treatment of your aches and pains at 905-428-7800.
