The body needs to feel safe in order for our muscles to release.
Inexpensive or overly aggressive foam rollers tend to have a hard texture that cannot grip your myofascia. Because our muscles cannot relax against their pressure, the nervous system is more easily aggravated, limiting access to relaxation, and therefore, to release. Furthermore, these rollers tend to break down quickly, creating a soft dip in the spaces where our body most common exerts pressure. Once these grooves are created the roller is not far from useless.
I make zero commission from this recommendation. I've simply owned a plethora of rollers over the years and didn’t know what I was missing until I found these products.
I recommend purchasing from OPTP which will literally never break down from the continuously exerted pressure of your body. I’ve even shoved these rollers in suitcases almost doubled over for international flights and they come out unscathed. If you are wondering whether to spend the extra few dollars for a full length roller versus a half length roller, the answer is yes, go all the way, so you have access to lying perpendicular on the roller and using it as a support to rest alternate body parts on while rolling for more fluid and wide ranging movement.
The appropriate density roller for you is the one upon which your muscles don’t fight back. In my fantasy world every human would have access to one lower density roller, which is softer and more forgiving for sensitive areas and one higher density roller for added sensation. If you are new to self care, start with the softer roller and work your way up. Let me repeat, harder is not better.
As far as therapy balls go, tennis or Lacrosse balls due in a pinch but if you’re serious about tissue health and hydration I recommend either OPTP Super Pinky Ball or Yoga Tune Up Therapy Balls. I recommend keeping two balls handy in a sock you can easily slip them into and out of so you can use them on either side of the spine or for greater surface area on trigger points.
If you are seeking a small travel roller I recommend the OPTP Lo Rox, which is under $20.
I’ll say one last time that buying a foam roller is not the time to save a few bucks. This is a therapeutic and meditative ally that will be with you for the next 10-15+ years of regular use.
Please let me know if you have any questions by emailing hebersole@gmail.com
Happy Rolling!