Choosing a Foam Roller

 

summary

I recommend a 36-inch, medium-density foam roller for my classes.

This foam roller (on Amazon) is my favorite because of its size, density, texture, and quality (I think it might last forever).

When shopping for my own foam rollers, I keep several things in mind.

How long will it last?

The price tag doesn’t tell the whole story. Certain rollers will get indentations in them, which will make rolling less comfortable and less effective down the road. You’ll eventually need to replace them, or repurpose them (i.e. cut them in half to create travel foam rollers).

I don’t want to put big Styrofoam rollers in the landfill, so I consider the long-term impact of my purchase.

Will I use this?

The best foam roller is the one you’ll use!

If your foam roller is too hard, it can interfere with your breathing, and overall relaxation, which reduces the effectiveness of the techniques.

I have a high-density roller that I use briefly before bedtime. It was one of my first rollers. It served as my main foam roller until I learned the science behind self-myofascial rolling. There are a lot of moves I cannot do on this roller because it’s too intense (it hurts!).

We all have different levels of pain tolerance and areas that are more sensitive than others. If foam rolling is too painful the first time you try it, you’re less likely to make it a consistent practice.

A soft-density roller can serve as a good starter roller. For some people though, it’s not enough to feel the full benefits of rolling.

Research by Cheatham and Stull (2019) suggests that soft to moderate rollers may achieve better overall results. They found that high-density rollers may increase the perception of pain with only minimal increases in joint mobility.

Some foam rollers are too hard and some are too soft. A medium-density roller is typically “just right.”

How many moves can I do with this roller?

It’s tempting to buy a 12-inch or 24-inch roller because of the smaller price tag. These are great to throw in a suitcase when traveling, and you can do a lot of unilateral moves with them (one side at a time).

However, to get the most out of your roller, I recommend getting a 36-inch foam roller. If you’re 6 feet or taller, you may need a 48-inch roller.

Some of my favorite restorative moves happen while lying down on the foam roller, supported from head to tail. In this position, we can open up the chest muscles, taking the hunch out of our backs from sitting and screen time.

We can loosen up the area between the shoulder blades, improve shoulder mobility, work our deep core muscles, and bring alignment back to the body. And, after work, it feels amazing to breathe in the vertical position.

A longer roller can also keep us safe with better balance when rolling areas like the upper back and glutes.

Where to Buy a Foam Roller

Many local running stores, fitness studios and health clubs, and other wellness businesses may carry them. You can call ahead to ask for a 36-inch medium-density foam roller.

Keep in mind that staff may not know whether the rollers are high, medium, or low density, so you’ll want to double check when you arrive.

Foam rollers to consider on Amazon:

Start Foam Rolling

If you’re ready to make foam rolling part of your ongoing self-care, sign up for my live classes.

You can also take my foam rolling classes on-demand.

If you’re nervous, or don’t know where to start, you can book time with me to walk you through the basics. We’ll go through a simple routine you can do on your own. I also offer this service for running clubs and other groups. Send me a message to request a session.

Send Me Your Foam Roller Questions

If you have questions about foam rollers, or how to make foam rolling a habit to move better and feel better, fill out my contact form.

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Amy Hoey