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Foam rolling has been the ‘it’ post workout care activity since the 80’s. If you do it right, and with the right equipment, foam rolling is a deep-tissue massage that you can give to yourself at home by simply rolling around on the floor.
Here’s how the best foam roller exercises work: A cylinder of firm foam pushes up against your sore muscles and fascia, to loosen targeted areas, prevent injuries, and make you feel good both pre and post workout. Foam rollers are praised by both athletes and your average joes. They improve the health of the tissue, relieve sore muscles and joint pain, and increase mobility.
So, you’ve probably done a workout video like our Ab Circuit Hourglass Workout and you want to start foam rolling yourself. Now, you’re probably wondering ‘Which is the best foam roller for me?’ Well, it depends on what you need them for. The best foam rollers for backs and legs might be slightly different.
We’ve compiled a list of our favorites for you to choose from. We’ve also included our best foam roller exercises to implement into your foam rolling post workout routine!
Let’s get into it so you can have the best foam rollers for runners and others who work out!
The Best Foam Rollers for Post Workout Care
1. Gaiam Restore Total Body 36″ Foam Roller
The Gaiam Restore Total Body Foam Roller is a must-have for anyone looking to alleviate muscle tension and soreness. This high density foam roller is designed to target all major muscle groups. With a length of 36 inches, it’s long enough to roll out your entire body without having to reposition yourself constantly.
Its compact size and lightweight design make it easy to store and transport, making it an ideal choice for use at home or on-the-go.
2. Gaiam Restore 18″ Textured Foam Roller
The Gaiam Restore Textured Foam Roller is a game-changer when it comes to relieving muscle soreness and tension. It’s perfect for throwing in your car, whether you’re going to the gym or traveling. The textured surface provides a deep tissue massage, helping to target trigger points and knots. You may even get some myofascial release!
With a length of 18 inches, it’s perfect for targeting specific areas such as your legs, back, and arms. Made from high-density foam, it’s built to last and provides just the right amount of pressure to help release tightness.
3. Trigger Point GRID Foam Message Roller
The Trigger Point GRID Foam Message Roller has a premium design with elevated and opposing curves that stretch and squeeze the muscles as you roll, resulting in a fast and efficient repairing of broken-down muscle tissue. For best results, use immediately after physical activity on the upper and lower body. Check out our best foam roller exercises below to use with this one!
4. Muscle Recovery Travel Roller 12”
The Muscle Recovery Travel Roller 12” is a must-have for fitness enthusiasts who are always on the go. This roller effectively targets sore and tight muscles, providing relief from pain and discomfort.
The textured surface ensures better muscle stimulation and targets deep tissues, allowing for quicker recovery and improved performance. Whether you’re a beginner or an experienced athlete, the Muscle Recovery Travel Roller 12” is an essential tool to add to your fitness routine.
The Best Foam Roller Exercises
Upper Back Roll
Lie down. Place a foam roller under your upper back and protract your shoulder blades.
Raise your hips off of the ground, placing your weight onto the roller. Next, shift your weight to one side, rolling the upper to mid back. Alternate sides.
Glutes Roll
Sit down on the floor and place a foam roller under your butt. Bend your knees, and cross one leg so that the ankle is over the knee. Next, shift your weight to the side of the crossed leg, rolling over your glutes until you feel tension. Repeat on the opposite side.
Quads Roll
Lie face-down on the floor with your weight supported by your hands or forearms. Place a foam roller underneath one leg and keep that foot off the ground. Shifting as much weight onto the leg to be stretched as you can handle, roll from above the knee to below the hip. Then, repeat on the opposite side.
Hips Roll
Start by lying face down on your foam roller so that it lies underneath and a little below your right hip. Bring your left leg out to the side at a 90-degree angle and place your forearms on the ground in front of you to support some of your weight. Straighten your right leg back behind you with your toes untucked and begin to take small back-and-forth and side-to-side movements. Finally, repeat on the left leg.
Get More Out of Your Post Workout Routine
Want to improve muscle recovery post workout even more? Get yourself a shaker bottle and some protein powder for a delicious post workout shake. You can also reach for some BCAA’s which work to prevent muscle breakdown after intense workouts. They also help with muscle recovery, growth, and increased performance.
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