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Best soft density Foam Rollers for beginners - Buying Guide: 2022

Myofascial pain can be a real nightmare in advanced stages. Therefore, it is important to prevent it as early as possible, one of the best ways to prevent this type of ailment is through the application of self-massage.

For this purpose, there are soft density Foam Rollers, designed to offer a softer massage experience to the user, especially when the user is a beginner in the practice of myofascial self-massage or there are pains that do not allow a deep tissue massage.

What is the best soft foam rollers for beginners?

Maximo Fitness - High density foam roller for back and muscle
  • Size: 45x15cm - 18x6in
  • Material: Polypropylene
  • Colors: Purple
  • Weight: 240gr - 0,53lbs
  • Density: Soft
  • Offers a smooth rolling experience
  • Capable of working large muscle groups
  • Designed to stimulate blood flow
  • Lightweight and easy to carry
  • No grooves or 3D texture
  • Can glide over slippery floor surfaces
Physical exercises, excessive workouts and daily worries cause muscle stiffness in the neck, shoulders and back, which are difficult to eliminate if you choose the wrong self-massager. For this reason, we recommend the daily use of the Maximo Fitness foam roller, with which you can stimulate the exchange of nutrients and lower the presence of toxic substances in the tissues that cause pain.

The roller includes a practical guide with instructions that will help you choose stretching exercises. Its design is suitable to stimulate the trigger points of the body and release the stress caused by pain. You can use it on the back, hips, legs and calves, although this does not mean that you cannot include the roller in your pre-competitive warm-up routine. Keep in mind that the contact area may be too small for deep tissue.

Meglio - Soft Lightweight Fitness Foam roller for Deep Tissue Muscle Massage
  • Size: 45 x 15cm
  • Material: EVA foam
  • Colours: Various
  • Weight: Not specified
  • Density: Soft
  • 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.

OPTP - Soft Density Foam Roller for back and muscle massager
  • Size: 90 x 15 cm
  • Material: Foam
  • Colors: Pink
  • Weight: 480gr - 1lbs
  • Density: Soft
  • Soft rolling experience
  • Working large muscle groups
  • Stimulate blood flow
  • No 3D texture
The PRO-ROLLER Soft is perfect for those looking for effective massage but with a less intense pressure. It features a gentler, low density compression for a more comfortable experience. Massage sore muscles to lessen pain and improve function. Release tension in tight, constricted fascia or sensitive trigger points. Roll out IT Band, quads, hamstrings, calves, back and other areas for recovery after exercise. Safely rehab or perform physical therapy after an injury.

This foam roller goes beyond self-massage techniques. Available in multiple sizes, its versatility allows you to perform many different exercise variations. Build core strength and stability with Pilates and yoga movements. Increase flexibility and range of motion with stretching exercises. Improve posture, alignment, and balance with the two-sided roller.

FA Sports - Soft Foam roller for Yoga and back and muscle pain relief
  • Size: 45x15cm
  • Material: Synthetic
  • Colors: Purple
  • Weight: 200gr
  • Density: Soft
  • For both beginners
  • ‎Exercise, Fitness & Yoga
  • Lightweight and easy to carry
  • No grooves or 3D texture
  • Can glide over slippery floor surfaces
The ideal and versatile addition to any yoga and Pilates training Thanks to the ergonomically shaped surface and the properties of the high-quality EVA material, the soft yoga roll YogiPlus 45 is a particularly valuable and useful aid for all yoga and Pilates, breathing, stretching and relaxation exercises.

The yoga roll is preferably used as an aid to extend standard yoga and Pilates training. It is used for mat and floor training, dry exercises as well as balance and stabilisation exercises. Simple basic exercises can be developed further. The intensity and success of your personal training increases. The Softroll ensures that your training is always gentle on your joints. The soft surface adapts perfectly to your body but always maintains the necessary basic shape, giving you a pleasant feeling of well-being.

66fit - Long EVA Medium Foam Roller for Physio, Pilates, Yoga and Trigger Point Massage
  • Size: 90x10cm
  • Material: EVA foam
  • Colors: Blue
  • Weight: 350gr
  • Density: Medium
  • Large size
  • ‎Exercise, Fitness & Yoga
  • With 3D texture
  • Not suitable for all levels
  • Not strong enough to hold weight
This foam roller is used in physiotherapy, Pilates, yoga, fitness and rehabilitation. Made from medium density EVA foam, it is heat sealed and designed to resist moisture and bacteria.

Improves stability and flexibility and is ideal for promoting core stabilisation and strength. It loosens the iliotibial band and can help prevent and treat iliotibial pain. The EVA foam roller has a textured surface and is soft to the touch for comfort.

Core Balance - Foam Roller Massager with Long Medium Density EPE for Muscle Massage
  • Size: 45x15cm / 90x15cm
  • Material: Polyethylene
  • Colors: Black, Blue & Purple
  • Weight: 350gr
  • Density: Medium
  • Warm Up & Cool Down
  • Medium-Density EPE Foam
  • Lightweight & Portable
  • No 3D texture
  • Not strong enough to hold weight
Relieve sore muscles, pain and tension with the 45 cm Core Balance foam roller. Overexertion of muscles can cause the fascia tissue surrounding the muscles to tighten and knot. The foam roller is an effective way to loosen knots, relieve tension and speed up recovery time after a workout. The roller is made of medium density EPE foam. EPE is firm enough to give your muscles a deep massage without being too uncomfortable with a high density roller.

The roller is perfect when you use it for the first time and your muscles are not used to the intensity of the roller. The foam roller is 45 cm long and has a diameter of 15 cm. Due to its short size, it offers a more targeted massage than a longer roller, so you can roll in a more versatile way. It is perfect for massaging smaller areas of the body for which a 90 cm roller is too long, such as calves, arms, latissimus and thighs.

EVEREST FITNESS - Fascia Roller Medium Hard with Free Exercise Book for Back & Spine
  • Size: 30x15cm
  • Material: Foam
  • Colors: Blue, Green & Purple
  • Weight: 136gr
  • Density: Medium
  • With carrying bag
  • Medium-Density EPE Foam
  • Lightweight & Portable
  • No 3D texture
  • Not strong enough to hold weight
The EVEREST FITNESS foam roller is made from high quality materials that will not break and will last for years. Unlike most flat foam rollers, this roller is durable and comfortable to use. It also helps to improve oxygen flow and tissue healing. It also helps to reduce pain after a workout to aid the recovery process. The foam roller not only stretches the tendons and muscles, but also penetrates deeper into the affected areas to break up scars and soft tissue.

Increases blood flow and circulation throughout the body as healthy blood flow is vital for organ and tissue function. It applies firm pressure to loosen and soothe tissues and muscles. If you're looking for foam rollers that are affordable and functional, you've come to the right place. If you don't use the foam roller from EVEREST FITNESS, you should - roll and go to the gym!

PhysioWorld - Soft Foam Roller for Muscle Massage, Pain Relief & Pilates
  • Size: 45x15cm / 90x15cm
  • Material: Foam
  • Colors: Blue, Black & Pink
  • Weight: 400 gr
  • Density: Soft
  • Soft-Density EPE Foam
  • Lightweight & Portable
  • No 3D texture
  • Not strong enough to hold weight
This foam roller was developed by physiotherapists. It is made of PE foam, which means it is durable and offers enough resistance for self-massage. Foam rollers have a wide range of uses. They can be used for injury rehabilitation, muscle massage, Pilates and yoga. They can also be used for trunk stability training.

This product is designed to relieve muscle tension and improve circulation. It also helps to restore muscle movement and improve flexibility. You can use our foam rollers to treat specific areas of trigger points to relieve muscle pain and tension. Use your foam roller before exercising to release toxins from your muscles so you can avoid injury and train harder. The 45cm version is small and light enough to take to the gym or can be easily used and stored away for training at home.

Maximo Fitness - Medium Foam Roller for Trigger Point, Self Massage Tool for Home, Gym, Pilates, Yoga
  • Size: 45x15cm / 90x15cm
  • Material: Ethylene Vinyl Acetate
  • Colors: Various Colours
  • Weight: 350 gr
  • Density: Medium
  • Medium-Density EPE Foam
  • With exercise guide
  • A little hard for beginners
  • Without carrying bag
This medium density foam leg roller provides firm support to relieve tension and promote circulation, with a textured surface for a more comfortable massage. Ideal for self-massage, our foam roller for back and leg tension is a useful tool for sports rehabilitation, physiotherapy, Pilates and yoga.

Lightweight and portable, 358g foam rollers are easy to take to the gym and easy to store at home. Designed for optimal performance, our back roller is longer than most at 45cm long and 15cm deep and can easily accommodate both legs at the same time.

FX FFEXS - Medium Foam Roller for Self Massage Exercise, Back Pain, Relieve Muscles & Trigger Point
  • Size: 30-40-80x15cm
  • Material: Expanded Polypropylene Foam
  • Colors: Various Colours
  • Weight: Not specified
  • Density: Medium
  • Variety of colours and sizes
  • Lightweight & Portable
  • A little hard for beginners
  • Without carrying bag
Enable yourself to train effectively with the foam roller by choosing the size and colour that suits you best. Available in 30, 40 and 80 cm, colours black, purple, orange, blue and pink. The foam roller can be used as part of physical therapy to relieve back pain, relieve muscle tension after a gym class or to stretch during your yoga/Pilates class.

Stimulates myofascial release and circulation, massages deeper tissues and releases trigger point tension. Save yourself the money. Get advice from your physiotherapist/chiropractor and do the exercises at home. Relieve your back pain and start the day full of energy. Back pain is very common and we can often get rid of it with a few simple muscle roll exercises.

Video: How to use Foam Roller?

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

What is a soft density Foam Roller for?

A soft density Foam Roller is intended for people who do not have much experience using this type of product or those who have pain or a sports injury. However, this does not mean that it does not have a varied list of utilities such as the following:

  • Relieve muscle aches and pains: thanks to its shape, muscles can be massaged evenly to release tension in them and reduce pain in legs, arms, lower back and other muscle groups.
  • Reduce injury relapse: it has been proven that using the soft foam roller regularly reduces injuries in high-impact athletes.
  • Muscle relaxation: it allows efficient massages to relieve tension in the muscles, generating a feeling of relaxation in them thanks to its soft surface.
  • Relieve joint stiffness: it allows to exercise and stretch the joints. Thanks to this, joint elasticity can be considerably improved to avoid joint stiffness. In addition, the low-intensity foam roller also reduces joint pain.
  • Self-massage: after training, you can apply self-massage with the  soft foam roller, which improves the assimilation of the lactic acid you generate during training, bringing with it great benefits.
  • Injury recovery: it has been proven that using the low intensity massage roller for the rehabilitation of muscle injuries reduces recovery times in high impact athletes.

Types of Foam Rollers according to the material of manufacture

The material of manufacture of our massage roller is a very important aspect to take into account. There are a wide variety of these on the market, but not all of them will work with the same efficiency, an aspect that is defined by the materials. Among the main types we have:

  • PE foam: this is a soft material, which applies little tension on the muscles, being the most used in low density foam roller. However, it tends to deform and lose firmness faster than the others, making it a low-quality material. However, it is still effective in relaxing soft tissues, releasing myofascial tension and preventing injuries.
  • EVA foam: ethylene vinyl acetate is a very versatile material, used for both soft-density and high-intensity foam rollers. It is a highly durable material and is recommended when purchasing a foam roller that will be used regularly over time.
  • EPP foam: expanded polypropylene is today's premium material. It is elastic, very durable and absorbs impacts very well, being the most used for the manufacture of high density foam rollers that are often used in rehabilitation clinics, as they have an enormous effectiveness in the treatment of sports injuries, as well as by advanced users with the myofascial massage roller.

Best Foam Roller exercises for beginners

Using the foam roller can be confusing at first, as some people have a hard time imagining the possible ways to use the product. Below we are going to explain some of the best exercises for beginners that you can do on a soft massage roller:

  • For calves: lie on your back on the floor with your legs straight. Now put the roller under one of your calves and start moving your leg up and down to roll on it for a few minutes and then repeat the process with the other calf. This is an easy exercise to do, ideal for early stage users.
  • For the soleus: Lie on your back on the floor with your legs straight. Now place the roller under one of your soleus and move your leg slightly forward and backward, generating a movement from the heel to the base of the calf. This gentle movement will reduce the tension on the Achilles tendon, avoiding tendonitis injuries, plus any beginner can do it.
  • For the buttocks: this simple exercise consists of sitting the buttocks on the roller and stretching the legs forward. Then, with your arms backwards, proceed to roll on the roller while releasing tension in that muscle group. In this way, you will be able to release tension and avoid muscle overloads that lead to possible tears. It is an easy exercise to perform and ideal for runners or high performance athletes.
  • For the lower back: lie on your back and put the roller under your lower back, which by inertia will make you lift your pelvis. Once you are in position, use your arms and legs to start rolling gently from the base of your back to the middle of your back. With this simple exercise you will reduce the lumbar tension that causes low back pain and other lower back ailments. While it requires a little more effort, any beginner can master it with a little practice.
  • For the iliotibial band: Lie on your side and place the roller under your hip while your body weight rests on your legs and one of your arms. You should maintain a diagonal position, and once you are ready, start rolling from your hip to your mid-thigh. In this way you will stimulate the elasticity and strengthen your iliotibial band, something very important if you practice sports like tennis, basketball or soccer where you must constantly accelerate and brake in race. It is a more difficult exercise to master than the previous ones, but with a few days of practice you will be able to master it even if you are a beginner.

These exercises are ideal for both releasing tension in the fascia, preventing injuries and improving the body elasticity of your muscles. Practicing them regularly in two or three sessions per week will improve your quality of life considerably.

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