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Have you ever heard of the term self administered myofascial release? No, don’t worry, you’re not alone. Many people have no idea what this is or how it works. It’s essentially referred to as a way for someone to give themself a massage. This massage is achieved through the use of your body weight and a tool such as a foam roller. But not all foam rollers are created equal and there are a few things you’ll need to know before jumping into your first foam roller massage.

What is a Foam Roller?

A foam roller is exactly what it sounds like. A roll of foam. But they are not all the same size, shape, or density. Nor do many have the same textures. Some have raised edges and others are smooth. But we’ll get into all of that in a second. 

Things to Consider

When first trying to use a foam roller, things can get really awkward and uncomfortable. This is because massaging the knots out takes time, patience and practice. This is why so many people have a love-hate relationship with them. So what do you need to know before buying your first roller? 

There are three primary things to look at before spending your hard earned cash on something that may not work for you. Those three things include density, texture, and the shape and size of the roller.

Density

Why does density matter? Well, foam rollers tend to come in different densities. These densities can feel different for each individual person. For example, a foam roller at a higher density may feel too firm for someone on the smaller side. Whereas, that same roller may work for someone who is on the heavier side.

When choosing a roller, you want to go for something that will support the deep tissue massage that you need. Why? Because if the roller is too soft, you won’t achieve the muscle relaxation you’re looking for. On the other side of that, using a roller that is too firm may cause bruising and pain. 

So what should you start off with if you’re new to the practice of self administered myofascial release? It’s actually recommended to go with a slightly softer roller. This allows for you to perfect your technique and get your muscles used to the massage. Then as you progress in technique and form, you can increase the density or firmness. 

You’re probably thinking okay but how do I know what I’m looking at and what if it doesn’t have the density listed on the packaging? It will all come down to color for this. It’s almost like getting your black belt. The softest density rollers are those in the white category. Red and blue both tend to fall in the medium density category, with black being the firmest. If you’re still not convinced then you could always give the foam roller a good squeeze.

Texture

Believe it or not, even textures in foam rollers are key to your muscle massage. Some come with ridges while others are on the smoother side. Those with ridges tend to apply different pressure throughout the massage while smooth ones apply uniform pressure.

When first starting with foam rollers, it’s usually recommended to start with smooth foam rollers. This is because they apply an even pressure throughout the massage. Not only that, they tend to be on the cheaper side and thus more cost effective.

So, why would you get a textured foam roller? They tend to mimic the motions of an actual masseuse. The ridges can work more thoroughly into the tissue, giving you a deeper massage overall and really working on the kinks and knots.

Shape & Size

At this point you’re probably wondering why shape and size matter. It’s because shape and size really determine how and where you use a roller. Rollers can be long or short, their diameter can also change, not to mention there are other variations of rollers too. So what works for what?

Longer foam rollers are really good for those that are first starting out with a roller. You can use the roller for multiple areas of the body. However, it is particularly useful in working out kinks in the back. If you decide a shorter roller is better, these are often used for areas like your arms or calves. They tend to make it easier to maneuver and really work the muscle.

In most cases, rollers will come as a 5 or 6 inch diameter roll. These are basically your standard rollers whether textured or not. However, for those looking for a deeper, more in depth massage, 3 or 4 inch rollers are more commonly used.  

Using Peptides for Healing

So what do you do if you still can seem to get the muscle to recover? Or if you become injured and not even the foam roller can help? This may be a good time to consider peptides as a backup plan. What are peptides? They’re essentially smaller versions of proteins. In fact, proteins are made up of groups of peptides. They typically exist naturally in our bodies. However, the older we get the more we lose them. 

Synthetic variations are then needed. A good way to help your body heal whether from a regular day at the gym or from a more serious injury is to use the peptide BPC 157. It has the capacity to heal you in a faster way than your body doing the work on its own.

Paradigm Peptides for Healing Peptides

When looking for a high quality peptide manufacturer, the search can quickly become overwhelming. So, how can you possibly decide? We’ll help make it easy for you. Paradigm Peptides has been around for quite some time and we know what you’re looking for. All of our products are pharmaceutical grade and of the highest purity available. Each one is tested in our labs to ensure you are getting the highest quality products on the market. We do this to help put your mind at ease. Want to learn more about us? Click here for more.