The Styrofoam foam roller is one of the most versatile pieces of fitness equipment. It can be used for flexibility, massage and balance training. Many fitness trainers use them as props for their Pilates, core training and sport conditioning classes. They provide a balance challenge which enhances the benefits of the workout.
Some athletes use foam rollers in lieu of pre-athletic stretching. This form of athletic warm up rollers involves a technique known as self myofascial release, which unties muscular knots without adding a dangerous increase to muscle length.
In the past, experts believed that you could never be too flexible. Recent research by sports medicine experts has contradicted this belief. In fact, hyper-mobility might actually be the cause of some serious injuries. Studies have found that excessive pre-game stretching might create too much length in the muscles, which will have an adverse effect on balance and stability. However, it's possible to have muscular tension in a given area, even though that muscle group has adequate flexibility. The foam rollers provide the equivalent of a good massage without the high cost.
What to Look for
Foam rollers vary in lengths, widths and thickness. They are also available as half rounds, which are exclusively for balance training. Since standing on a half round is considerably easier than standing on a full roller, anyone new to balance training should consider them. However, half rounds will not work for self myofascial release, so choose one of the economical foam roller package deals that feature both half rounds and full foam rollers.
When choosing full foam rollers, size matters. While a foam roller that's a bit too long is not a problem, one that's too short will cause some issues. Since many foam roller exercises involve lying on the roller, it should be long enough to support both your head and tail bone.
There are also a variety of foam roller videos on the market. Some even offer Pilates foam roller exercises. As always, look for foam roller videos that offer modifications for the exercises. For Pilates foam roller videos, be sure that the instructor is actually certified in Pilates.
Common Pitfalls
Make sure that the foam roller has a fine texture on all of its sides. Avoid foam rollers that contain large gaps or pores in the foam. These gaps can influence the firmness of the roller, making it less effective. After using the foam roller, it should return to its full shape. If it does not, it is too soft to be effective. However, anyone who is unaccustomed to massage or foam roller training might want to choose a somewhat softer roller when first starting out.
Foam roller exercises are contraindicated for certain conditions. For example, anyone with a herniated disk should not lie on the roller. People with contusions in the front of their legs should not use the foam roller for quadriceps massage.
The foam roller package should come with an exercise chart, as well as an information page containing these precautions. Pet owners, as well as parents of small children, will want to make sure that the roller does not become a snack.
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