Self-massage fitness tools are an increasing trend.
Many serious athletes began rolling in about 2009 to stay limber and reduce recovery times. But rolling is now a fully fledged rehabilitation phenomenon that has caught on for the treatment of everyday aching and chronic pain.
The Basics Rollers are also used to train core strength, flexibility, and balance, but their primary function is to produce self-myofacial release. This means attaining the benefits of a deep tissue massage all on your own, more conveniently, and at a fraction of the cost.
The best part is that just one roller is generally versatile enough to address numerous kinks, knots, strains, and other physical problems.
The Options Although each individual roller is very versatile in its own right, variation between rollers remains. As you might expect, each also comes with its own unique set of distinct advantages and drawbacks.
Foam Rollers The classic roller, these are available in various densities and with different molded surfaces, but all foam rollers are gentle on the body and comfortable to sit on or roll across in any direction. Foam rollers can be used multiple times per day, and with the right training can dramatically increase blood flow to tense muscles to relieve pent-up tension.
So So l id Rollers Made of PVC or other strong plastics, solid rollers are more durable than any type of foam. Their hardness also makes solid rollers better suited for targeting very deep or set-in knots and kinks. But solid rollers are often covered in a thin layer of foam, or even a machine-washable foam and fabric casing layer, which makes most solid rollers impressively comfortable to use.
St St i ck Rollers Unlike other rollers that depend on body weight to provide pressure, your arms do the work with a stick roller. Sticks are much smaller overall and better at targeting precise areas with very specific levels of pressure, especially in the lower body. You can also roll this way while standing or sitting, which makes stick rollers great for use in places where you may not be able to lie down, like at the office.
Ball Rollers Ball rollers can be used in other areas too, but their primary targets are your feet. Considering the daily abuse muscles in that area can take it's not surprising ball rollers are among the most popular and sought after types. They come in many densities, but all feel great to use after or during a long day.
Shaun Karp is a certified personal trainer and owner of Karp Personal Training. karpfitness.com
