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The thing is, there are so many options.
Photographed by Beau Grealy for Self, December 2015
And were not just talking colors and sizes.
you’re free to buy foam rollers of various shapes, densities, and surface textures.
it’s possible for you to even buy ones that vibrate.
Having options is always a good thing, but in some cases, too many options can be overwhelming.
Foam rolling is basically just a form of self-massage.
Its not supposed to be complicated.
Here are their top tips for shopping for your first foam roller.
Consider density.
Remember: Harder isnt always better.
Harder isnt always better.
Also, if youre bruising, youre probably going too hard.
Besides not looking so savory, going overboard can potentially make your current condition worse, says Dr. Barachi.
It is possible to overdo it, she says.
For example, your glutes may be more tender and painful than your quads or calves.
Look at the surface texture.
Nobs, ridges, notches, and spikes.
you’re free to find foam rollers with these and more surface textures.
But whats the point of these variations?
They add more pressure points and can help you get at muscles from different angles, says Miranda.
But a ridgy or spiky roller will target more specific spots with greater intensity.
Theoretically, knobs can get into some muscle groups better, says Dr. Barachi.
Think about trying to massage a spot with your whole palm, explains Miranda.
You cant get too specific or contoured.
Generally, when a gadget is smaller, its much easier to get it into a specific crevice.
Think about where youll be using it.
One note on length, though: A shorter roller requires more stability and body awareness to use.
Depending on what youre rolling, it can require a bit of upper-body strength, says Miranda.
You have to be really targeted with your rolling technique.
What about those cool vibrating rollers?
It can be easier to go overboard.
For certain spots, consider rolling with a ball instead.
A ball is the same concept as spikes on rollers, says Miranda.
Sometimes a ball is actually better.
you might also try a small foam ball, likethese from U.S. Toy.
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