Foam Rollers: Merrily We Roll Along

It's not often that you find great exercise equipment costing $25 or less. But cylindrical foam rollers, which you can roll your body over in countless ways, are just that.

Sold on the Internet and in sporting-goods stores, foam rollers can help you stretch and massage yourself, do strengthening exercises, and improve balance and body alignment. They're often used by physical therapists for the rehab of certain types of injuries, as well as in yoga and Pilates sessions. In fact, one of the first people to use foam rollers was Moshe Feldenkrais, who developed the movement therapy that bears his name.

The rollers, full cylinders or half cylinders, come in different lengths, diameters, and densities. A typical starter roll is fairly dense, about 36 inches long, and 6 inches in diameter.

Foam rollers are good at relieving hard-to-reach knots and tension points in your back, legs, and elsewhere. Known as myofascial release, this simple technique uses your body weight to press muscles against the roller and iron out those painful spots.

Note: If you've had an injury, it's best to consult a doctor or physical therapist before using rollers or any exercise device.

Some foam rolling tips

• Use the roller on a hard, flat, nonslip surface. A yoga mat is good because it's somewhat sticky, which reduces the chances that you'll roll too fast or fall off.
• Use it only for muscles, not joints or bony protrusions.
• Roll slowly and in a controlled manner.
• When doing self-massage, start with the roller near the center of your body and role outward. For example, if you're massaging your quadriceps (in front of your thigh), start near the hip and roll down towards the knee. Increase or reduce the pressure by varying how much you use your arms and/or legs for support.
• Make sure your body is properly aligned when you're using a roller. For example, your head and neck should be aligned with your torso if you're rolling on your back.
• Stop if you feel pain. As with any type of massage, there's a fine line between therapeutic discomfort and outright pain. If you roll over trigger points or very tight muscles, go slowly. If you get to a sore spot, don't stay on it for more than a few seconds before moving onto a different spot. Gradually, you should be able to massage the tight spots with less discomfort.
• If you have balance problems, start by asking a trainer or companion to "spot" you-that is, help keep you stable.
• There are books and DVDs that provide more ways to work out on foam rollers, including On a Roll @ Home, Therapeutic Exercises Using Foam Rollers, and Foam Roller Techniques.