We break down your foam roller options
, are going to be harder and more dense. Generally, the harder and denser a roller is, the deeper it can get into your sore spots, Reavy says.To gauge if the density is right for you, think about your pain as you roll on a scale from 1 to 10. “If you’re at a 5 or more when you’re foam rolling, it’s too much,” says, D.P.T., M.S.P.T., C.S.C.S., a New York City–based trainer and creator of the Pursuit training program. “Harder isn’t always better.
Also, if you’re bruising, you’re probably going too hard. Besides not looking so savory, going overboard can potentially make your current condition worse, says Dr. Barachi. “It is possible to overdo it,” she says. If you hammer hard on a particular spot, it’s possible to work it so much that you end up breaking down the tissue and creating scar tissue.
Once you get some experience rolling, you may find different densities are better for different body parts, says Miranda. For example, your glutes may be more tender and painful than your quads or calves. But if you’re just starting out, and especially if you’re super tight or have significant mobility issues in specific areas, it’s best to stick with a lower-density roller.
This can be a good thing if you’re trying to reach muscles that are deeper, like those in the hips and around the scapula. “Theoretically, knobs can get into some muscle groups better,” says Dr. Barachi. Think about trying to massage a spot with your whole palm, explains Miranda. You can’t get too specific or contoured. But if you dig into that same spot with just your thumb, you can really apply intense, direct pressure.
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