If you have immersed yourself completely in the home fitness niche, you may have come across the art of foam rolling on different occasions.
Foam rolling is a technique used by fitness enthusiasts around the world to pinpoint, isolate, and stretch specific muscle groups. The list of foam rolling benefits continues to grow, but includes some of the following main perks.
- Decreases Muscle Pain
- Injury Prevention
- Improves Flexibility and Range of Motion
- Speeds Muscle Recovery
- Breaks Up Scar Tissue and Cellulite Deposits
- Helps to Manage Lactic Acid Build Up
Foam rolling can be done as an isolated activity or as part of a pre or post-workout routine. It is a technique that is now being used by both amateur athletes and professionals alike and is an excellent habit to build into any home workout.
What to Look For in a Foam Roller
With so many products on the market, it is crucial to have a baseline of specs to look out for when purchasing your first foam roller.
Durability & Structural Integrity
The most important aspect of most fitness products is how well they will grow with you. Finding a foam roller that can handle varying weight loads and not change shape under pressure is essential to ensure its functionality.
Foam types will often help dictate durability and structure as well as anti-bacterial and anti-odor characteristics.
The length and girth of a foam roller will determine who can benefit the most from the product. Length corresponds to a person’s height, and circumference dictates what muscles can be isolated.
Review of Trigger Point Foam Rollers
TriggerPoint Foam Rollers continue to earn themselves the title of a premium market product. This company has evolved its product with distinguishing features and design upgrades based on user feedback through the years.
With a unique patented design, TriggerPoint’s GRID products are one of a kind and focus built to take foam rolling to another level altogether.
Here we cover the pros and cons of the TriggerPoint products and finish with a few exercises to put your new foam roller to good use.
The Good, the Bad and the Not-So-Ugly
The Pros. What sets TriggerPoint apart?
Versatile Design and Foam Types
Customers want a foam roller that evolves with them, not one that they will quickly outgrow.
With the TriggerPoint design, there are three types of designs for all uses; A smooth flat surface mimics a classic foam roller used for beginners looking for all-round muscle targeting.
A cylindrical “tube-like” surface provides a deeper muscle targeting for big muscle groups. And finally, a small targeted pointy surface gives more advanced foam rollers the ability to apply deep pressure where needed.
TriggerPoint foam rollers are NOT the cheapest product on the market, but this is for a good reason. Happy customers rave about the high-quality EVA foam that lasts some for years. The foam roller’s hollow design allows for structural integrity, tested to withstand 500 lbs of force.
Tried and Tested
You don’t have to take our word for it.
TripperPoint products have been around for years and have captured the attention of professional athletes and recreational users. With new updated models coming out regularly, it’s easy to understand the company has a customer-centric mindset.
The Cons. What could be a bit better?
As we mentioned previously, the TriggerPoint foam rollers are not the cheapest roller on the market. Due to its unique patented design and quality materials, the wholesale cost can be higher than that of a cheaper knock-off.
If you intend to incorporate foam rolling into your exercise routine, splashing out a bit extra at the beginning will pay off in the long run.
Like many fitness products, there is always a balance between functionality and portability. It has been noted that the TriggerPoint GRID foam roller is a bit on the small side for someone who is above average in size.
A small foam roller typically means reduced versatility in exercises for those who need a bigger surface.
Foam Rollers for Beginners. Getting Started.
As promised, here we will guide new foam rollers through the necessary knowledge as well as suggest a few exercises to get started.
Foam rolling can be intense, especially when using various designs used for deep muscle relaxation.
Like anything else, we suggest newbies start slowly and apply small amounts of progressive pressure until they are more comfortable.
On products such as the TriggerPoint foam roller, it is recommended to start with the flat surface and apply consistent pressure. Begin with small pressure periods (10-15 seconds) before working up to 30-60 seconds increments.
Start with a few large muscle groups to get a feel for your new roller:
Upper Back Work
Start by lying face up with your roller right under your shoulder blades, and your knees bent at a 90° angle. Place your hands behind your head and interlock the fingers.
Slowly roll your body back and forth, allowing the foam roller to go from the base of your shoulders to the bottom of the neck. Move slowly, and get a feel for the adequate pressure needed.
For those who spend much of their time sitting down at their desks during the day, it’s essential to give those quads a bit of love either pre or post-workout.
Start in a plank position with your elbows shoulder-width apart, and the foam roller gently places under the lower quad. Apply a bit of pressure by sinking your weight into the roller, and walk your quads up and down.
Some find it easier to focus on one part of the quad at one time, so it might be easier to break up the exercise into the upper, lower, and middle quad rollout. Start with 10-20 seconds of rolling pressure on each section, and progress from there.
Foam rolling is perfect as a pre-workout warmup, a post-workout cooldown, or even a light stretching session to break up the day.
Once you find the proper foam roller and learn the basics, you will see an improvement in flexibility, mobility, strength and injury prevention.