Frequently Asked Questions


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What is a foam roller?

A foam roller is used for deep-tissue massage of your muscles -- it is a cylindrical piece of high-density foam. Traditional foam rollers are smooth cylinders, and RumbleRollers are modified to last longer and deliver a more complete deep-tissue massage.

Massage balls like the ones used in the new Beastie Series - from the makers of the RumbleRoller - are used to dig deeper, and to reach additional muscles that the RumbleRoller and traditional foam rollers cannot.

Who uses a foam roller?

All types of athletes find huge performance benefits with regular use. They train and recover more efficiently, they're stronger, more powerful, and more injury resistant.

Non-athletes also stand to gain from recovery work that includes foam roller deep-tissue massage because getting mobile enough to properly perform basic human movements (like body-weight squats) will help you avoid bad movement patterns that eventually lead to overuse injuries as you grow older.

Which foam rollers do you sell?

Which foam roller should I buy?

Foam rollers come in a range of different densities and sizes.
For beginners, I recommend:

For advanced rollers who need a denser foam roller in order to find new trigger points (knots in your muscles), I recommend:

For beginners with very sensitive muscle tissue, I recommend:

For highly targeted massage with the best massage balls on the market, I recommend getting both Beastie densities, because they each have a very different density and they compliment each other nicely - especially when used on the bottom of the feet!

Why are RumbleRollers better than traditional foam rollers?

  • They deliver a more effective massage than traditional foam rollers, and they are better at removing trigger points (knots in muscle tissue). The RumbleRoller manipulates muscle tissue, while traditional foam rollers only compress muscle tissue.
  • They're designed to permanently maintain their shape, unlike traditional foam rollers, so they're more economical in the long-run.
  • They're better for shared-use (huge for gyms and clinics, and long-term home use) because they have an easy-to-clean, non-porous surface, and they are also constructed with a built-in, anti-microbial additive.
  • Their flexible-yet-firm knobs dig-into soft tissue but yield to bone, so it's a safer, more complete massage - RumbleRoller's staggered pattern pushes and pulls your muscle as you rock and roll.

How does foam rolling work?

Regular intervals of foam roller massage and Trigger Point Therapy (massaging knots or tender spots in your muscle) will make your muscles longer and smoother, through a process called Myofascial Release(the slow release of a knot in your muscle over days, weeks or months).

Deep-tissue massage is actually the only way to remove knots from your muscles. Stretching alone will only make the knots in your muscles tighter. Think about it this way: if you tie a knot in a rubbber band and pull both ends of the rubber band, the knot will only get tighter -- same with your muscles.

However, stretching is effective immediately-after deep-tissue massage. Stretching immediately-after deep-tissue massage will encourage myofascial release (the release of knots in your muscles). Foam roller deep-tissue massage needs static stretching immediately-after to be effective.

How does myofascial release work?

When you use your foam roller to massage a knotty, tender spot (called a "trigger point") in your muscle, signals are sent to your brain to begin releasing the knot. Myofascial release is a process which takes place over time, and it requires regular intervals of deep-tissue massage, in order to create and maintain healthy muscle tissue.

What are the benefits of longer, smoother, healthier muscles?

1. They are stronger

2. They are less-susceptible to injury

3. They are more-responsive to training

4. They recover faster, allowing for less time between training sessions

5. They don't become as sore as shorter, knottier muscles

6. They don't pull on your skeletal framework, improving posture

7. They allow for increased mobility

Read more about the Benefits of Foam Rolling.

When should I use foam roller massage?

Foam roller massage is recovery work (not training) so it may be performed on a daily basis. Foam roller massage is beneficial before and after training sessions, and it is most effective when performed within this sequence of events:

1. Warm-up

2. Foam Roller Massage Routine

3. Stretching Routine

4. Dynamic Mobility Routine

Foam roller massage works best when performed on warm muscle, and the benefits of your foam roller massage routine will be magnified when followed with stretching and dynamic mobility routines. For more information, see the Complete Foam Roller Recovery Workout.

Which foam roller exercises should I perform?

FoamRollerCoach.com has Individial Foam Roller Exercise Video Demos, including a Complete Foam Roller Routine. FoamRollerCoach.com also details a Complete Foam Roller Recovery Workout, which includes other key recovery components.

Do foam rollers wear-out?

Traditional foam rollers last a few months before becomming mushier and less-effective. RumbleRollers maintain their shape permanently.

Is foam roller massage painful?

Deep-tissue massage can be very uncomfortable, though it should not be painful. After foam rolling, you should feel better -- not worse. The truth is, the more discomfort you feel when massaging your muscles with the foam roller, the more those muscles actually need to be massaged -- the discomfort is telling you where you need to focus your efforts. As you treat and eliminate trigger points for weeks and months, you will begin to roll pain-free over the same areas that once caused you extreme discomfort, and you will be ready to purchase a high-density foam roller. Read about foam roller safety here.

Is foam rolling safe for everyone?

Foam rolling is safe for healthy people of all ages, but if you have any doubt about your health and fitness level, be sure to talk with you doctor or physical therapist before beginning any new fitness program.

How long will the benefits of foam rolling last?

Foam rolling, and mobility in general, requires a long-term commitment. If you cease with foam rolling and other recovery work, you will lose the benefits after a few weeks. The time is going to pass anyway, so it is wise to stick with foam rolling in the long-run. You may not always be motivatied to perform the recovery work, but if you can convince yourself to stick with it, I think you'll be glad you did. My advice is to begin with a small commitment, and work your way up. The key is not so much that you are making lots of progress, but that you are moving in the right direction.

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