Hip-length Training

When shopping for a foam roller, consider these three factors:

Density is a key factor in how effective they are at deep-tissue massage.

• Softer rollers are great for beginners or those who want gentler pressure.
• Denser (harder) rollers provide deeper, more intense muscle release and are more durable.

Surface texture:

• Smooth rollers provide even pressure across the entire length of the roller.
• The ridges and knobs on textured rollers target knots and more precise massaging.

Shape and size affect how you'll use it.

• Long rollers are versatile and stable, a good choice for a first foam roller.
• Shorter lengths target smaller areas like arms and calves; they're also more portable.