Does the fear of being sore the next day make you dread working out? It’s nothing to be ashamed of — feeling like you’ve had the wind knocked out of you just means you worked your ass off the night before. But you’ll be happy to know there is a way to alleviate some of this pain and make sure you’re fully recovered for your next workout — foam rolling.
Foam rolling is a way to stretch your muscles out before or after an intense workout. It involves rolling a foam cylinder back and forth underneath the muscle to relieve your body from muscle soreness and stress just like a deep tissue massage would. Both are forms of myofascial release, breaking down the unreleased tension left in the soft tissue.
But a 30-minute deep tissue massage will cost you around $50, while foam rolling gives you unlimited massages for over a year. Another major benefit of using a foam roller is that you can target those really hard to reach spots like your spine muscles, back muscles, and lats by laying down on your back. You can also use the foam roller to release tension in your quads, calves and hamstrings, but be sure to never use a roller on your knees.
The Journal of Strength and Conditioning Research says foam rolling improves range of motion and ensures that trainees don’t have unreleased muscle tension going into their next workout, which is music to the ears of any dedicated gym rat.
But a 30-minute deep tissue massage will cost you around $50, while foam rolling gives you unlimited massages for over a year. Another major benefit of using a foam roller is that you can target those really hard to reach spots like your spine muscles, back muscles, and lats by laying down on your back. You can also use the foam roller to release tension in your quads, calves and hamstrings, but be sure to never use a roller on your knees.
The Journal of Strength and Conditioning Research says foam rolling improves range of motion and ensures that trainees don’t have unreleased muscle tension going into their next workout, which is music to the ears of any dedicated gym rat.
So what type of foam roller should you use if you’re working out at Tait? While there are many types of foam rollers, generally they are divided into two groups: traditional foam rollers and the Rumble Roller.
Traditional Foam Roller:
Examples – the Muscle Driver, J Fit
The traditional foam roller has been the go-to for athletes and strength competitors for years. It is a smooth foam cylinder and comes in either ‘neutral or ‘durable’. Neutral is a softer cylinder meant for those new to foam rolling. After a month of using a foam roller and getting used to the pressure, the trainee is able to move on to a tougher material.
Traditional Foam Roller:
Examples – the Muscle Driver, J Fit
The traditional foam roller has been the go-to for athletes and strength competitors for years. It is a smooth foam cylinder and comes in either ‘neutral or ‘durable’. Neutral is a softer cylinder meant for those new to foam rolling. After a month of using a foam roller and getting used to the pressure, the trainee is able to move on to a tougher material.
Note: Adaptation to softer foam rollers happens very quickly and this severely reduces their effectiveness.
Pros: A brand new one for beginners can be as low as $20. A tougher foam roller for the more seasoned gym-goer will be around $50-60. It’s also a great starting accessory for those who want to try it out before spending close to $60 on a high-quality foam roller like the Rumble Roller.
Pros: A brand new one for beginners can be as low as $20. A tougher foam roller for the more seasoned gym-goer will be around $50-60. It’s also a great starting accessory for those who want to try it out before spending close to $60 on a high-quality foam roller like the Rumble Roller.
Cons: The problem with traditional foam rollers is they apply the same amount of pressure to all muscle groups. The roller itself is flat, which prevents it from being able to dig into those smaller spots. You can increase pressure leaning on one side of your body but that’s the same for all muscle groups. Another issue is that they are not very durable, meaning that at most big gyms, the rollers are completely broken down and are not very effective.
The Rumble Roller:
It’s a foam roller with a more durable material (high-density EVA foam) and bumps. These bumps allow you to dig into those hard to reach areas and apply different levels of pressure to more than one spot of the same muscle.
Pros: The Rumble Roller looks intimidating but it feels just like a deep-tissue massage. You can feel the knots untangle as you roll them out. The pressure is definitely enough for working very sore muscle groups without being so intense that it causes bruising or pain. Despite thousands of uses at Tait, the Rumble Rollers are still intact. The bumps return to their original position the second you move the roller away from you.
Cons: The price is pretty high. You can use the Rumble Rollers for free if you’re a member at Tait McKenzie, but buying a Rumble Roller will set you back $80 to $90.
Which roller you get depends on your level of experience and comfort. If you are just starting out, it’s probably best that you start off with a traditional roller. This will save you a lot of money if you decide later you don’t like using it, but if you are experienced or want to push yourself to be more dedicated, then upgrading to the Rumble Roller is recommended.
Jon Weinstock
Contributor
The Rumble Roller:
It’s a foam roller with a more durable material (high-density EVA foam) and bumps. These bumps allow you to dig into those hard to reach areas and apply different levels of pressure to more than one spot of the same muscle.
Pros: The Rumble Roller looks intimidating but it feels just like a deep-tissue massage. You can feel the knots untangle as you roll them out. The pressure is definitely enough for working very sore muscle groups without being so intense that it causes bruising or pain. Despite thousands of uses at Tait, the Rumble Rollers are still intact. The bumps return to their original position the second you move the roller away from you.
Cons: The price is pretty high. You can use the Rumble Rollers for free if you’re a member at Tait McKenzie, but buying a Rumble Roller will set you back $80 to $90.
Which roller you get depends on your level of experience and comfort. If you are just starting out, it’s probably best that you start off with a traditional roller. This will save you a lot of money if you decide later you don’t like using it, but if you are experienced or want to push yourself to be more dedicated, then upgrading to the Rumble Roller is recommended.
Jon Weinstock
Contributor
