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Best Foam Rollers for pain relief - Buying Guide: 2022

Each muscle group needs time to repair damaged tissue and build more strength and mass. If this recovery time is not respected, the body will tire and exhaust itself more easily, leading to mild, moderate and chronic injuries.

The function of the foam roller is to facilitate recovery by relaxing muscles and releasing myofascial tension, both of which are important if you want to allow the body to overcome fatigue from exercise. Learn everything you need to know about using the roller massager here.

What is the best foam rollers for pain relief?

Supportiback - Muscle foam roller with with Shock Absorption and Physio-Density Matrix
  • Size: 35 x 15cm
  • Material: EVA rubber
  • Colours: Black
  • Weight: 800gr - 1,76lbs
  • Pack: Roller with E-book of exercises
  • Latex, lead and BPA free
  • Perfect for deep knots in tissues
  • Provides a deep massage with less effort
  • Texture designed to stimulate blood flow
  • Too intense for some people
  • Users report not receiving E-book
Fitness specialists recommend self-massage with the Supportiback foam roller. Thanks to the versatility and contact of the hand-held massager's rubbing tips, it is possible to reduce muscle tension, relieve stress and improve symptoms of injuries caused by lack of warm-up. If you are looking to save money and get a reliable product, don't hesitate to choose this massage roller, which is suitable for everyone.

The thermo-sensitive coating is designed to heat the material during contact with the body, which serves to react favourably and reach the deep tissues. The self-massager simulates the hands of a professional to improve mobility and blood circulation. You can eliminate pain by using it for just a few minutes a day, although some people have experienced this after several sessions.

Core Balance - High Density Foam Roller for Yoga, Pilates and Fitness massage
  • Size: 30 x 15cm
  • Material: Polypropylene
  • Colours: Blue, Black, Green
  • Weight: 180gr - 0,39lbs
  • Pack: Roller
  • 3 different sizes to choose from
  • Capable of working large muscle groups
  • Quality material construction
  • Perfect balance between softness and firmness
  • No grooves or 3D texture
  • Can glide on slippery surfaces
For beginners and professional athletes alike, the Core Balance foam massage roller is an excellent quality tool that helps to keep the body in perfect condition. It can be used after yoga sessions, before or after fitness workouts or also when you need to reduce stress from your office or home. The deep tissue massages will help with myofascial release, which will improve joint range of motion.

As it is constructed from expanded polypropylene foam, its density is suitable for improving blood circulation, although this is not its only use as you can use it to reduce plantar fasciitis pain. The length of the roller and the diameter are perfect for reaching the lower back muscles that are always affected by bad forces, although this result did not appear according to some users.

FX FFEXS - Foam Roller for Deep Tissue Muscle Massage and Trigger Point Therapy
  • Size: 33 x 14cm
  • Material: EVA foam
  • Colours: 15
  • Weight: 850gr - 1,87lbs
  • Pack: Roller
  • Wide range of colours to choose from
  • Provides a deep massage with less effort
  • Too intense for some people
The FX FFEXS foam massage roller will relieve muscle aches and pains, but it will also help you to reduce body fat. Because of this, professionals and the most demanding people always recommend this manual massager. Don't waste any more time looking for products that will only make you spend money or in which you will have to include batteries or other electronic components to get the vibration that stimulates blood circulation.

It is designed to be used by both men and women. Each of the contact tips adapts perfectly to the patient's back and any other soft tissue that needs to eliminate the toxins lodged in them. Find a relaxed area and roll the roller over the tight muscles for 5 to 10 minutes, keeping in mind that the pressure should be constant. For some novice users the density of the foam may cause pain.

PROIRON - Ultra Lightweight Foam Roller for Pain Relief, Fitness, Sports and Home Gym
  • Size: 33 x 13,5cm
  • Material: EVA foam
  • Colours: Black, Purple, Red, Green
  • Weight: 950gr - 2,09lbs
  • Pack: Roller
  • Three different surface textures
  • Different colours
  • Texture designed to stimulate blood flow
  • Very robust construction
  • Too intense for some people
  • Heavier than most
Neck knots and tense muscles will be a thing of the past, so use the PROIRON personal massage foam roller on a regular basis. Weight and size are two fundamental aspects to achieve the correct mastery of the product during sessions. You can use it at the gym or in your free time at home, find the right body posture to achieve the pressure that stimulates myofascial release and deep tissue relief.

The contact tips are designed to act directly on the hamstrings, flexors and any other tissues that need to be constantly reattached. This makes it a safe and versatile product, because it adapts precisely to any rigid muscle. The diameter of the ethylene vinyl acetate roller can be large for application to the spine and lower back.

Starwood - Sports Foam Roller with Trigger Point Design for fitness, pilates and yoga
  • Size: 33 x 14cm
  • Material: EVA foam
  • Colours: Blue, Black
  • Weight: Not specified
  • Pack: Roller with exercise E-book
  • Provides a deep massage with less effort
  • Includes exercise E-book
  • Capable of working large muscle groups
  • Texture designed to stimulate blood flow
  • Does not specify weight
  • Users report that it is gentle
If you are one of those people who like to keep your muscle structure in perfect condition, be sure to try the Starwood Sports foam roller. You can use it before and after workouts because its support points stimulate deep tissue and produce myofascial release. Relieving calf and neck pain with massage therapy has never been easier. Please note, the massager stimulates blood circulation for better joint range of motion.

The most demanding athletes differentiate themselves from their competitors, thanks to the daily use of the roller. Its development technology, the undulation of the roller and the quality of the foam make this product an ideal massager to minimise the risk of injury. To use it, you will have to rub directly on the area, but be aware that this action could lead to a build-up of toxic substances in the muscles.

HCFGS - Fitness Foam Roller for Deep Tissue Muscle Massage Roller, Yoga, Pilates and Relax Muscles
  • Size: 33 x 14cm
  • Material: EVA foam
  • Colours: Black
  • Weight: 225gr - 0,500lbs
  • Pack: Roller
  • Easy to use
  • Very sturdy construction
  • Perfect balance of softness and firmness
  • Ideal for trigger point therapy
  • Some people prefer a firmer roller
  • Several users report durability problems
By using the HCFGS foam massage roller for just 10 to 15 minutes a day, you can release stiffness in your muscles and deep tissues. This will help you to keep your body stretched, but it will also help to relieve pain in your feet, calves and hips by improving blood circulation and oxygen exchange to eliminate toxins lodged in the fibres.

Its design is ideal to be applied in yoga, pilates and any other sport where the muscular structure needs to be demanded to the maximum. It is a 3 in 1 massager because you can choose the level of stiffness to simulate the hands of a professional masseur. It is made of premium material, but be aware that in some cases it may be a little uncomfortable for beginner users who want to relieve their back pain.

Meglio - Soft Lightweight Fitness Foam roller for Deep Tissue Muscle Massage
  • Size: 45 x 15cm
  • Material: EVA foam
  • Colours: Various
  • Weight: Not specified
  • Pack: Roller
  • Easy to clean
  • Offers a smooth rolling experience
  • Different models
  • Easy to use
  • Little 3D texture
  • No weight specification
For those who need to recover quickly from injuries and prevent them, the Meglio foam massager is the ideal health supplement. It is designed with a solid structure and high quality material to help decompress tense muscles and improve mental balance. The length of the roller and the number of activation points easily adapt to anyone's body to relieve pain and generate anti-stress therapy.

It is possible to combat inflammations due to fluid accumulation or joint malfunction, you just have to pass its ethylene vinyl acetate material over the affected area until you feel an internal heat . After a few minutes you will see how the stretching of your muscles will improve and the strengthening of the fibres will eliminate the toxins lodged in them. For some users, the hardness of the roller may be high.

TriggerPoint - foam roller for muscle massage and pain relief
  • Size: 33 x 14cm
  • Material: Polypropylene
  • Colours: Black
  • Weight: 582gr - 1,28lbs
  • Pack: Roller with video exercises
  • Perfect balance of softness and firmness
  • Three different surface textures
  • Users report it is too small
Don't miss this opportunity and take the self-massage roller in your backpack. Its size and weight make it ideal to take with you wherever you go, so you can use it not only in the gym, but also in the office or at home. As it does not rely on batteries or any other power source, it is safe to use and generates myofascial release in a more natural way.

Physiotherapists, trainers and massage therapists always choose safe and high quality design products, which is why they recommend the TriggerPoint foam massage roller. Flexibility and density are two key aspects to ensure that the contact zones adhere precisely to the body. The design is developed by professionals, but in some cases may be insufficient for plantar fasciitis.

66fit - High density foam roller with Extra large size for Yoga and Trigger Point Massage
  • Size: 90 x 15cm
  • Material: Polypropylene
  • Colours: Black
  • Weight: 299gr - 0,65lbs
  • Pack: Roller with exercise manual
  • Large size
  • Offers a smooth rolling experience
  • Different packs with massage balls
  • Easy to use
  • Too soft for some people
  • Not suitable for deeper tissue massages
To increase your mobility and muscle flexibility you can use the 66fit foam roller. The materials, the function of each support point and the design complement each other to create a high quality and durable product. As a lightweight item, it is easy to transport, which makes it ideal for use during warm-ups at the gym and also when you have some free time at home. It is ergonomic, agile and versatile, you just need to find the right position to stimulate the deep muscles.

The expanded polypropylene foam offers just the right density to loosen muscle tensions in the shortest possible time. It can do this thanks to the ergonomic design that adapts precisely to anyone's body. Please note, this type of self-massager is not suitable for injuries where a higher product hardness is required.

TriggerPoint - High Density Foam roller for self-massage with 3D textured
  • Size: 33 x 14cm
  • Material: Polypropylene
  • Colours: Black
  • Weight: 582gr - 1,28lbs
  • Pack: Roller with video exercises
  • Perfect balance between softness and firmness
  • Three different surface textures
  • Users report that it is too small
Look no further for products that will do you no good and only make you spend money, the Trigger Point Foam Massager is the ideal complement to keep your muscles free from any kind of injury. It is designed to help not only professionals, but also men and women who wish to relieve pain in their feet, backs and buttocks from daily activities. The muscles in your body will thank you, use this foam roller for 10 minutes a day and you will see immediate results.

The design of the contact grids allows you to combine compression with deep massage to stimulate blood circulation. Thanks to this benefit, it is possible to recover quickly from any type of muscle injury. It is ideal for warming up before the gym, although for some users, the dense fabric can be painful for back injuries.

Video: How to use Foam Roller?

The types of foam rollers for muscle massage you should know about

What types of pain can be relieved by using the foam roller?

  • Lumbago: The stimulating roller is ideal for relieving tension and general pain in the back. Often, lumbago is a chronic pain condition. In these cases, you should consult a physical therapist to assess when it is appropriate to use this type of massage product.
  • Back pain: you should be careful to stimulate the back of the spine, remembering that the bones should not be stimulated directly by the massage roller. Start with a gentle roller with little pressure if you have no experience with this type of massager.
  • Neck pain: as long as the pain is due to stress, tension and minor muscle injuries, you can safely use the roller. Use a soft, smooth roller for this part of the body, and remember that the movements should be subtle at first to avoid injury from the massage routine.
  • Tendonitis: Since the roller performs deep massages, it is very helpful to use a roller with grooves and protrusions, as they simulate the shape of fingers and allow you to professionally massage the tendon structure, mainly in the legs.
  • Muscle pain: tension, contractures, cramps and even fatigue will leave your muscles sore after strenuous activities such as walking, jogging and running. The roller is great for preparing the body for the changes in your daily routine, and can be used as a preventative measure against sore muscles.
  • Pain due to poor circulation: if the pain and swelling are mild, you can use the massage roller daily to increase blood circulation, regulate body temperature and prevent water retention in the lower limbs due to vascular problems.

What are the types of foam rollers and what are they used for?

By density

  • Normal: In massage rollers, there are a variety of products on the market. When choosing a product, hardness or density plays a crucial role. The normal or "standard" rollers are ideal if you do not want to have several rollers at home. With this model you can perform all routines with respectable results.
  • Gentle: they are the best to start stimulation if you have no experience in using foam rollers. Also, you can use them if you are very sensitive to the skin, such as people with sensory disorders. The stimulation will be more superficial, but it works if you want to relax the muscles.
  • Difficult: This is the best option for athletes who already know their bodies and how to treat myofascial tightness and areas of irregular groupings in the muscle fibers. Most have grooves, bulges and button-like features to penetrate deeper into the body.

By size

  • Short: these are best for working on the legs, arms and neck because you can better handle this product to provide a safe massage. They are more practical and portable, so this is a sensible purchase if you are constantly on the go.
  • Long: These models are great for stimulating the upper body, whether it's the back, chest or sides of the body. They are sturdier and longer, as they cover a larger area of the body and need to remain stable. Long rollers are also generally meant for beginners and you can find them with smooth surfaces.
  • Large diameter: they are the most common to use, whether they are long or short rollers. Larger diameters stimulate the back better, but remember that they must be stable and not bend under the weight.
  • Small Diameter: These models, which are only half the diameter of the regular roller, are used to bring the body closer to the floor and give people a sense of greater stability. They are usually in demand for home use and you can find them with any type of texture.

By material

  • Injected Polyurethane: This is a material that becomes flexible with time and use. You should be sure to buy a one-piece roll if it is made of this material, as the two pieces will not have the durability and resistance you are looking for.
  • Polypropylene (EPP): this material is more expensive, but it is used to make professional rollers with higher strength and texture, intended for athletes and physical therapists who will use this type of product intensively. This material has been used for several years and is more durable than others.
  • EVA rubber: standard rollers are also mostly made of vinyl acetate, they can withstand medium stress. So if you are a very stressed person and need general relaxation, this massage product is the best choice. When you touch it, you will feel a soft sensation as if you were touching foam.

By shape

  • Smooth: These are the designs that made the benefits of foam roller known in the world. They introduce people to this type of myofascial stimulation. In general, they are longer, softer and more flexible, so there is no possible damage from initial abuse.
  • With textures: the most advanced and professional rollers have grooves, elevations and nubs that simulate fingers and palms. They create a deeper massage and tend to cause some discomfort depending on how much pressure the person applies.
  • Cylindrical: these are transportable products designed for people who need to constantly move from one place to another, but always have the foam roller handy. The functions are the same as the standard rollers and facilitate myofascial release and muscle relaxation.
  • Flat base: used to treat trunk balance when people need to work more specifically on their posture. It is like splitting a roller in half, it creates a flat base that prevents the roller from moving; its use is mainly applied in yoga and Pilates.

By technology

  • Electric: they are powered by electricity, as they offer vibrations of different intensity. They are more for home use, where you simply place them on the damaged muscles to start relieving myofascial tension.
  • Manual: these are the classic rollers we are all familiar with, where body pressure is required and the limbs are used to make the sliding movements the body demands when pain and discomfort are present.

Foam roller exercises for leg pain

What is the purpose of the workout?

Remember that there can be no direct stimulus to the knee, but if you exercise the muscle groups associated with it, you can provide better joint function. The quadriceps help keep the leg straight and allow people to move, and the hamstrings help bend the knee and contribute to traction when walking. These are two muscles that you can work by massaging deeply and keep active.

How is it done?

  • A sturdy roller with elevations is recommended.
  • Exercise the quadriceps first.
  • Lie on your stomach and place the roller on one quadriceps at a time.
  • Use your hands to stabilize the roller.
  • Start with light pressure, moving from front to back.
  • A gentle massage can last three minutes and can be extended to 40 seconds if the intensity is appropriate.
  • Take a break and exercise the hamstrings.
  • Place the roller underneath the thigh.
  • Use your hands and free leg to stabilize and perform the movements.
  • You can also exercise for three minutes with gentle movements.

When should you use it?

The best time to use the roller depends on the goal you want to achieve. If you need to change your training, you should prepare your legs with the roller so that the muscles are ready for the new requirements. If you want to relieve muscle soreness, massages must penetrate deeper into the tough legs, and gentle strokes are not enough if you have knots in the muscles.

Foam roller exercises for back pain

What is the purpose?

The back is divided into four main groups, so you can not stimulate them all at the same time with the massage roller. It is important that you focus your work on at least three areas: Back, upper back and lower back. Remember that the ailments to be treated should be mild, with pain that you can tolerate. However, there are chronic conditions that you can treat if the pain is constant and tolerable.

How is it done?

  • Once you have decided on an area to exercise, place the foam roller between your body and the floor.
  • Use your forearms to regulate body pressure.
  • Make gentle gliding motions for three to four minutes when the stimulation is gentle.
  • If you are applying intense pressure, some discomfort is normal.
  • In the lower back, you should start slowly.
  • Stimulation of trigger points should last 40 seconds.
  • Remember that you should not apply direct pressure to the vertebrae.

When is it done?

The back routines can be done for muscle fatigue, tension, cramps and spasms, when the muscle fibers are functioning poorly and require relaxation sessions with the foam roller. If you have had previous injuries, you should use the massage roller to warm up the muscles and fascia to prevent damage from over-tensioning during workout sessions.

Foam roller training for myofascial calf pain

What is the purpose of the roller?

TheCalf muscles, the soleus and calf muscles, are sensitive to stimulation and changes in pace when walking or jogging. Remember that you must prepare these tissues so that there are no irregular groupings in their fibers and you avoid fatigue pain. Use the roller so that there is always a good pull of the legs through the calves. If you pay attention to healthy muscles, you will ensure that the tendons and ligaments also work properly.

How is it done?

  • You should sit on the floor and be comfortable.
  • Place the roller between your calf and the floor.
  • With the help of your hands and free leg, perform gentle gliding movements.
  • There should be no sudden and intense movements.
  • With this routine, you will exercise your calves and soleus at the same time.
  • By gliding gently, you can perform the routine for three minutes.
  • There should be no pain during the massage.

When is it done?

This type of stimulation is ideal for relieving tension and pain in people who walk and stand for long hours during the day. When you are exposed to physical demands to which you are not accustomed, the calves are the parts of the body that suffer the most and tense up the most. You can perform these routines as a preventive measure when warming up before a workout and before a busy day where you have to walk a lot. With this product you will avoid cramps caused by over tension.

Foam roller training for shoulders, upper arms and forearms

What is the roller used for?

Although the foam roller has been proven to be effective in the upper body and lower extremities, it also achieves excellent myofascial loosening and relaxation of muscle tension in the arms and shoulders. For these areas of the body, it is more advisable to use vibrating rollers as they provide better stimulation, temperature regulation, increased blood flow and more effective cell regeneration.

How is it done?

  • Place the massage roller on the area where you feel discomfort, slight pain and tension.
  • Turn on the roller and use it with light pressure.
  • You can massage for two to three minutes when you feel relief.
  • If the roller is manual, you can use gentle gliding movements.
  • If you notice knots or trigger points, you should apply more pressure.
  • The maximum duration of the massage, if it is intense, is 40 seconds.
  • Take your time, you should not rush during the routines.

When is it done?

In this case, the roller is most often used for discomfort. Unlike areas such as the back and legs, tension and weight overload does not usually affect the arms and forearms, unless they are involved in sports such as weightlifting and crossfit, where the upper limbs need to be warmed up with this product. It is a perfect massage item to relieve tension, eliminate hardening and make muscles stronger to lift weights and keep them stable.

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