I did not start foam rolling after the first smart person mentioned it to me, or when I read about it in a book, or after the second person told me it was a good idea. I hired a running coach to help me train for my first marathon, and when she put “foam rolling” on the schedule I finally got with the program.
I tried different foam rolling exercises and eventually developed a short routine that I try to do every day (often I don’t get around to it until right before bed). When I have a knot or sore muscle the first thing I do is try to get to it with the foam roller.
One of the great things about the foam roller is that you get a ton of benefit and you don’t have to make a big investment. I started out with (and still use) a basic model from Amazon. The Amazon Basics 18 inch version is currently $15.51.
I also have a travel version that I received as a gift. It’s easy to pack because you can put socks and things in it to save space. I don’t think this model is still for sale, but this TriggerPoint Grid one is similar and 13 inches. Amazon price is $34.95. You could probably get an entire running outfit in there, if you were packing this for a trip.
One year my amazing husband got me a fancy foam roller that vibrates. It is amazing. It is much more effective than a traditional foam roller. I definitely recommend gradually working up from the lowest setting. I can really tell the difference using this version of the foam roller. I don’t get tight muscles nearly as often, and when I get a knot it is easy to solve. The Nextrino vibrating foam roller is listed on Amazon and the Nextrino websites for $99.95.
Do you have a favorite foam roller?