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Why you need to foam roll

Updated: Mar 18, 2021


So what is "foam rolling?" Self-myofascial release (SMR) or foam rolling is the use of a cylindrical tube or similar device to relieve muscle tension. I worked out for years before realizing the incredible benefits of foam rolling. A regular foam rolling routine pre and post workout will lead to better workout preparedness and improved post workout recovery.

Types of Foam Rollers

The most basic type of foam roller is cylindrical in shape. Rollers come in different sizes, shapes, and densities. They typically come in sizes ranging 18 to 36 inches in length. Tennis, golf, or lacrosse balls are also used for self-myofascial release to target smaller areas or muscles. Beginners will use softer foam rollers because it will take time to get used to rolling on tender spots. In order to feel greater pressure, rollers that are denser and have grooves or vibrational capabilities are also used.

Simple Roller


The use of a simple roller is an excellent form of massage therapy for beginners. Simple rollers vary in density. The softer rollers are better for beginners, while the denser rollers require time to get used to.

Roller with Grooves











After increased use with simple foam rollers, some people will require rollers with grooves that can dig deeper into muscle tissue.

Massage Roller Stick

Massage roller sticks are a great tool to relieve muscle tension in problem areas. They can be used on the arms, legs, or back. They allow the user to apply as much or as little pressure as one can handle.

Trigger Point Ball

Trigger point balls are convenient and simple to use. They can be used while sitting on a chair, laying down, on a yoga mat, or even in bed. Tennis, lacrosse, or golf balls can be used as trigger point balls. They're excellent on smaller muscle groups or specific areas of muscle, such as shoulders, calves, or the upper back.

How to Foam Roll

Self-myofascial release (SMR) or foam rolling can be done on most body parts. Your shoulders, biceps, upper back, glutes, quads, and other lower body parts are examples of areas that can be foam rolled.