Muscle pain caused by physical exertion or prolonged sitting in a forced position can be quite annoying and unpleasant. Fortunately, there is an effective tool to relieve pain and at the same time train the muscles of the body – a massage roller.
To better orient you in the world of massage rollers, we will prepare a brief overview for you and also share some tips to follow when purchasing and using a roller.
However, the history of these tools is surprisingly short: the first massage rollers were invented only in the eighties. In fact, the roller was invented today for the practice of the relatively unknown Feldenkrais method. This method was developed in the middle of the last century by physicist and martial artist Moshé Feldenkrais to improve his clients’ mobility and reduce pain associated with movement.
However, in the early 1990s, massage rollers were not just a niche product: they were increasingly used for self-contained muscle massage and their positive effects on relieving muscle pain were noted. Today it is a very popular tool around the world, used in people’s homes, as well as in gyms and group training.
A massage roller or pilates roller are not very expensive, they don’t take up much space in your home or gym bag and there are even travel models.
What is a massage roller and why do I need one?
The massage roller is an extremely effective and comfortable tool that relieves discomfort caused by physical work or prolonged sitting in a forced position, as well as muscle tension caused by sporting activity. It is suitable for everyone, regardless of age, gender or education level.
In addition to the pleasant relaxation and reduction of muscle tension, the massage roller also helps
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- increase muscle tone
- increase muscle tone
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- reduce muscle imbalances
- reduce muscle imbalances
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- increase joint mobility
- increase joint mobility
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- improve neuromuscular cooperation
- improve neuromuscular cooperation
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- prevent sports injuries
- prevent sports injuries
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- improve muscle coordination
- improve muscle coordination
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- improve performance
- improve performance
The body muscles can also be easily trained with the help of a massage roller (basic training). When using a massage roller, the muscles of the body are put to work, these are the muscles that play an important role in maintaining balance and correct posture of a person.
After learning how to control exercises with the massage roller, you will gain the ability to independently accelerate the body’s recovery after exertion, which will help prevent injuries and pain and improve long-term physical well-being.
What does the little roller look like?
This is a lightweight and comfortable foam roller that varies in size, hardness and pattern from model to model. The hardness of the roller is determined by the density of the foam rubber: denser rubber means a harder roller. Harder rollers often have a plastic tube inside for extra reinforcement.
There are longer massage rollers, which are ideal for massaging larger areas of the body (e.g. the back), and there are also shorter ones, which are especially suitable for smaller muscles (e.g. the calf muscles). It is also very convenient to carry shorter rollers with you, for example for training.
There are also different hardnesses and models of massage rollers. The choice of model and hardness should be based primarily on your pain threshold and previous rolling experience.
How to find the right massage roller for you?
If you want to start massaging your muscles, you should do it with a softer and longer roller that makes it easier to massage all parts of the body without causing too much pain in the muscles. If your pain threshold allows, you can always move on to a shorter, harder one later.
It’s also good advice to ask friends before buying a trainer for the first time – maybe someone already has it and can borrow it and let you try. This way it will be easier for you to know which roller is right for you.
If a massage roller has been recommended by a doctor or physiotherapist, before going to the store you should definitely look for more information about which roller is recommended and which exercises to perform.
PS! Be sure to consult your doctor before using a massage roller if you have recent muscle, joint or bone injuries, have cardiovascular disease, or suffer from chronic pain.
Some massage rollers feel quite hard and prickly – are they right for me?
Which roller you can use depends a lot on your pain threshold, meaning how well you can tolerate pain or discomfort. In fact, you can and should raise your threshold. Just remember that this process takes time.
Start with a soft massage roller and use it regularly for several weeks. Then combine the rolling in two parts: 10 minutes on a soft roller and then three to five minutes on a harder roller. As your pain tolerance increases, also use a hard roller.
So, if you feel that your current roller is no longer providing the desired effect and your muscles are still tight, it’s time to try a harder roller. You can always go back to a softer roller.
What are the differences between massage rollers in terms of material and shape?
Below are detailed introductions to each type of massage roller:
Soft
A soft massage roller is an ideal choice for beginners. Its lightness makes it suitable for almost everyone.
We also recommend the soft model with rollers for easy relaxation and toning.
Many products sold under the Pilates Roll name also fall into the soft massage roller category.
Cold
The hard massage roller is perfect for the athlete whose tight muscles crave a firmer hand and touch, or simply for the athletic person who is still sore and full of lactic acid two or three days after their last workout.
Being significantly harder than a soft foam roller, it is also a more effective muscle tension reliever and activates lymphatic fluid to remove tissue fluid and therefore reduce inflammation.
With net
We recommend this model only to the experienced athlete who knows and expects this intense sweet pain.
The grid pattern massage roller does not save money. 7 out of 10 on the pain scale: that’s it.
Please note that rolling should never cause long-term pain or irritation, the pain should disappear within 30 minutes of using the massage roller.
Deep massage
The deep massage roller is designed for an even more professional user. This is a particularly strong model, with protruding horns that stimulate even the deeper muscle layers.
The deep massage roller is perfect for ending long training sessions. A pain scale of 8 out of 10 is an even stronger stimulation which, when used correctly, gives a correspondingly greater effect.
Vibrant
The vibrating massage roller is an ace that combines the effectiveness of the previous rollers with a moment of relaxation due to the vibrations (the result is similar to vibrating massage chairs).
Looser muscles provide less pain, allow you to reach tight spots and achieve the same result faster.
The price of this model is in the second category, but if you can afford it the result is worth the price.
Now I have a massage roller at home, but how do I use it?
Before using a massage roller for the first time, do a small exercise to prepare your muscles for rolling. Remember to only roll on soft tissue: muscles, not bones or joints. Begin to slowly roll a few inches from one end of the muscle to the other. Don’t simply roll into the center of the muscle.
Once you reach the point of pain, hold the position for 20-30 seconds until the pain goes away. Continue with your normal breathing rate as you roll. During physical activity also tense the muscles of the body (tighten the abdomen and avoid a relaxed body).
The exercises can be found both on the packaging of the massage roller itself and online. Youtube is the most convenient way to search for special workout videos with the keyword “foam roller”.
What other similar products are there?
The smaller companions of the massage rollers – massage balls, massage rollers and foot rollers – complement and replace their larger companions.
A massage ball is a great tool for working precisely and comfortably on specific problem areas. The massage ball allows you to achieve a massage intensity similar to the masseur’s wrist or elbow.
Although it is sometimes difficult to find the right massage angle with the massage roller, the massage roller is very easy to use even while sitting on the bed or sofa. The roller is also a good product to gain confidence before performing roller exercises (you can try the same movement with an empty wine bottle before purchasing!)
The foot roller can also be used while sitting at the computer and moving your foot back and forth under the desk. It also helps soften the sensation and strength of the leg after a long run, bike ride or ball game.
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