Muscle rollers are incredibly effective when used correctly. Learn how to roll properly to relieve soreness, prevent injury, and boost your overall muscle recovery.

We all know muscle rolling offers significant benefits, but it’s often overlooked, especially during busy times. The discomfort of using rollers can be off-putting, but here’s some news that might change your perspective and make muscle rolling a priority.

"Muscle rollers are tools designed for myofascial release, available in forms like foam rollers, vibrating foam rollers, trigger point balls, vibrating trigger point balls, lacrosse balls, and percussion massage guns," explains Keith Hodges, founder of Mind In Muscle Coaching in Los Angeles. "Myofascial release has been shown to enhance blood circulation, reduce trigger point sensitivity, alleviate DOMS (delayed onset muscle soreness), and improve muscle and joint function when paired with mobility exercises. These benefits are crucial for sustaining and improving performance, especially during recovery."

Though it might seem surprising, recovery is essential for preventing training plateaus and reaching your fitness goals. As Hodges points out, many individuals fail to meet their targets due to overtraining and insufficient recovery.

Muscle Roller vs. Foam Roller: Understanding the Differences

As mentioned earlier, muscle rollers refer to a variety of tools used for myofascial release, with foam rollers being one popular type of tool in this category.

How Do Muscle Rollers Function?

Muscle rollers help release tension by applying pressure to the muscle, aiding in the removal of adhesions within the muscle fibers and stimulating blood flow. "When a muscle is overexerted, fatigued, or injured, it tightens, and blood circulation can be hindered," explains Jeff Brannigan, co-founder and program director of Stretch*d, a stretching and recovery studio in New York and Westchester. "Increasing blood flow to the area reduces inflammation and improves muscle function. Tight muscles prevent proper contraction and movement, but consistent use of a muscle roller keeps you active and pain-free."

Muscle Rolling Advice

A good rule of thumb is to roll at a pace of one inch per second to identify trigger points. "A trigger point is a tender spot, and you'll feel more discomfort as you roll over it," says Hodges. "Once you've located your trigger point, apply steady pressure for at least 30 seconds while breathing slowly. This helps relax the tissue by activating your parasympathetic nervous system."

Regardless of the muscle rolling tool or method you choose, the most crucial factor for effectiveness is consistency. Foam rolling isn’t a one-time fix—it’s a practice that should ideally be done every day. "It doesn’t need to take long," says Brannigan. "Even five minutes can make a difference. It’s better to do a little each day than to spend an hour rolling just once a week."

Are There Any Drawbacks to Using a Muscle Roller?

Avoid over-rolling any particular area to prevent bruising. "Rolling the wrong areas, like your IT bands, lower back, or directly over a joint or bone, can cause more harm than benefit," says Hodges.

"A common mistake is neglecting to roll from the muscle's origin to its insertion," he adds. "A simpler approach is to begin by rolling the muscle closest to your core and gradually work your way outward."

What to Do If Muscle Rolling Hurts at First

If muscle rolling is causing discomfort, Brannigan emphasizes that many individuals tend to apply too much pressure too quickly in an effort to release muscle tension.

"This approach not only reduces effectiveness, but it can also lead to pain if excessive pressure is applied. It’s always best to start gently, using a manageable pressure, and gradually increase it as your body relaxes," he advises.

Hodges points out that while muscle rolling can be uncomfortable, "pain should never reach a level where it's intolerable."

Recommended Muscle Rollers

Interested in trying a muscle roller? Here are some options recommended by Winnie Yu, a Doctor of Physical Therapy (DPT) and certified strength and conditioning specialist (CSCS) at Bespoke Treatments.

Perform Better Elite Firm Foam Round Foam Roller

Yu suggests the Perform Better Elite Firm Foam Round Roller, a traditional foam roller she personally uses with her clients.

The Travel Stick

If you're interested in a wand-style roller, consider The Travel Stick, which Yu mentions is a favorite among many users.

Frequently Asked Questions

• What are the different types of muscle rollers?

  There are various types of muscle rollers, each serving a slightly different purpose, according to Yu. Traditional foam rollers are softer and ideal for beginners, while others feature firmer grid patterns. Additionally, there are ball and wand muscle rollers, each offering distinct benefits.

• What size muscle roller do I need?

  Yu explains that there’s no universal size. Traditional foam rollers are great for larger body areas like legs and back, while roller balls and wands work well for smaller, isolated areas like the upper traps. Wands are especially helpful for individuals with limited mobility, such as older adults or those recovering from injuries.

• How much does a muscle roller cost?

  The price of muscle rollers varies, ranging from $10 for basic models to over $100 for advanced options like vibrating foam rollers.