4 Foam Roller Alternatives for Post-Workout Recovery

They say that foam rolling “hurts so good,” and it’s true! It’s like giving yourself an intense massage—you feel you need it, but in the moment the discomfort is almost too much.

Before I get into specific ways to foam roll, I’d like to briefly touch on what foam rolling is and why everyone should be doing it….

All of your muscles are surrounded by connective tissue known as “fascia.” Sometimes (especially when you exercise) the fascia gets stuck to the muscles, which creates a knot.

Foam rolling removes knots and tension, much as a massage would. The pressure from your body weight against the roller forces the knot out, leaving you with muscles that are less sore, more mobile, and less prone to injury.

You may be familiar with the standard foam roller, which is a tube of foam (of course) about 6 inches wide and anywhere from 18 to 36 inches long. Foam rollers come in different levels of firmness. I like the black ones that are really hard, because they give you the most benefit. You can find foam rollers any pretty much any sporting goods store or even places like Target.

Over the years, a number of new product have come out that work off the same principle as the foam roller, but feature different designs. These products tend to be more packable and can help you target different body parts with greater effectiveness. You may want to have a few different rollers available, so you can mix things up depending on how sore you are and which areas need targeting.

Proper Foam Roller

I love this design because the dip in the center makes it safe to use on your back and shoulders. The roller is very firm and smaller than the standard 36-inch foam roller, so you can easily pack it in your suitcase. The Proper Foam Roller also features a knobby surface, which provides extra pressure when you’re rolling out. You can buy the Proper Foam Roller at my gym for $40 or order it online.

Lacrosse Ball

This is the most packable roller there is! Lacrosse balls are smaller than a baseball, so you can easily throw one in your gym bag or purse and have it on the go. I use lacrosse balls to roll out my glutes, since this provides very targeted and firm pressure. It’s also great for feet and calf muscles. One of my clients is a runner and used to get pain in a part of her calf that a standard foam roller just wouldn’t reach. Instead, she rolls out that specific area with a lacrosse ball and stays injury free.

You can buy a set of lacrosse balls on Amazon.

Roll Recovery R8

The Roll Recovery R8 is another good option if you’re on the go. It features two rolls of wheels (I’m pretty sure they are from inline skates) which are held together by springs. The springs create firm pressure as you roll the device along your muscles. Probably the best part about the R8 is that you don’t need to use the ground. You can easily roll out in the car, on the couch, or wherever you find yourself. This is a particularly good option for quads, IT bands, hamstrings, and calves. You can buy the R8 here, but I got mine at the Running Center in Carlsbad, CA.

The Stick

Stick rollers are really popular among runners and can be found at most sporting goods stores. The stick is pretty much what it sounds like—a firm stick you hold in your hands that rolls perpendicular to your muscles. The stick is great if you want something lightweight that’s easy to carry around. It’s awesome for legs, especially calves. Like the R8, you don’t need to use the ground. The downside of the stick is that you have to intentionally apply firm pressure to really get an effect; you don’t have body weight or springs.

All of these options are great for post-workout recovery. Like I said earlier in this post, you may even want to have a few different ones available. For example, use the lacrosse balls for your feet and glutes, the Roll Recovery R8 for your quads, and the Proper Foam Roller for your back and shoulders.

Keep an eye out for my new YouTube channel for more information on foam rolling and other exercise tips!

UPDATE: I recently purchased and reviewed the Hyperice Hypervolt Massage Gun. Find out if it’s worth the $350 price tag here.