Just from the name alone, foam rollers are pretty self explanatory. The main use of these objects is to self-administer a deep tissue massage by rolling them across your body in various planes. Many gyms carry these cylinder-shaped pieces of foam, but many people may not understand what benefits they actually provide, especially because performing certain actions with a foam roller may feel unorthodox at times.

Benefits of Foam Rollers

• Reduces Muscle Soreness
• Improve Range of Motion
• Chest Press/Fly Alternative

Foam rollers play a similar role to a massage gun when it is applied to a body part and the user rolls its body against it. The massage feel can loosen muscles and any knots that the person has.

A foam roller also can assist in increasing your range of motion while stretching, especially in the upper body area when you really want to get under your lats and extend your arms over your head. Some people use foam rollers as a replacement for benches when doing a bench press as it keeps your chest up and shoulders back, allowing to target the chest more efficiently.

Types of Foam Rollers

• Smooth Rollers
• Textured Rollers
• Vibrating Rollers

Smooth rollers are best for foam rolling beginners, as textured rollers may be too painful. However, textured rollers can provide a much better massage on the body and target smaller muscles more efficiently because of the small nubs that are on the surface.

Vibrating foam rollers are more of a newer type of foam roller, and studies have shown that the vibration can increase blood flow, range of motion, and flexibility. Vibrating rollers can be expensive though, and non-vibrating rollers can still get the job done.

Foam Roller Alternatives

• Lacrosse Balls
• Massage Balls
• Golf Ball

There are other ways to administer self-massages, if foam rolling isn’t for you. Lacrosse balls and massage balls are similar to smooth and textured foam rollers in that lacrosse balls have a smooth surface and massage balls typically have a textured surface. The only difference is that both balls can target smaller muscles more efficiently than foam rollers.

Lacrosse and massage balls can be great for rolling out the shoulder head, traps, and lats area. Golf balls are more so for rolling out your feet, and is commonly used for rehab for those who suffer foot injuries such as plantar fasciitis. Whether you’re using a foam roller or some type of ball, be careful when self-massaging, because excessive use can lead to bruising.