Foam rollers have changed the way we recover after training, and for good reason: they’re portable, help break muscle knots and reduce pain, and prepare us to tackle our next big effort without pain. But they are not the only myofascial massage accessory, there are many alternatives to the foam roller.
Despite believing that the foam roller is ideal for athletes, it is not a tool for everything. For one thing, it lacks the ability to reach certain muscles, and it also allows you to “cheat” with your mobility work – it’s easy to spend an hour on a foam roller and not release muscle tension.
The best alternatives to foam roller
Tennis ball for the lower back
The tennis ball is the most common foam roller alternative. It is a tool that is best reserved for sensitive places like the lower back, as opposed to muscles like the calves, which can withstand the density of a stronger self-massage tool.
To use a tennis ball, it is advisable to aim at the sides of the back , rather than aiming directly at the spine. Work those muscles by lying on the tennis ball and slowly turning on it, pausing and breathing in different places.
Thera Cane for the upper back
I love this for the upper traps. Many athletes tend to feel pain in the trapezius (the muscles that run from the sides of the neck to the tips of the shoulders) when looking up while hunched over the bike or on any machine. Thera Cane is a great self-massage tool for someone who suffers from it frequently, because the shape of the tool – a cane, but with handles and knobs – allows you to apply a lot of pressure without straining other muscles in the process.
The stick for your quads
This tool will give you more than a foam roller when it comes to undoing knots in your quads. The foam roller is a great entry tool, but something like The Stick allows you to target your leg muscles with greater precision.
On a foam roller, you’re working really hard to make sure you hit all the angles of a muscle, and that can put you in some awkward positions. But with The Stick, you can roll it while sitting in bed or on the couch, and vary the pressure as it slowly moves along your quads in an up and down motion.
Softball or baseball for glutes and calves
Softballs and baseballs can work your muscles more deeply than foam rollers, as you can sit on one and let your muscles “sink” around them and relax. If you feel severe, sharp pain, back off, you may be hitting the only large nerve that is in the gluteal muscle.
These balls also tend to target the calf muscles better. Use them the same way you would with a foam roller, with the ball on the ground and your leg resting on top.
TriggerPoint Nano Foot Roller for your feet
The TriggerPoint Nano Foot Roller is a fantastic tool for getting into foot muscles that may be sore from being tucked in cycling shoes, repeating the same movement over and over again.
It is recommended to spend between one and two minutes rolling each muscle group you are targeting; On tender points, hold pressure for 10-20 seconds before continuing. Be slow and methodical, mindful and take your time. You don’t want to rush to roll, especially in extremely sensitive areas like the soles of your feet.
Lacrosse ball for almost anything
This is the favorite foam roller alternative, especially for travel. It is firm, but with a bit of crushing and can penetrate almost all areas. You can roll a lacrosse ball on your quads, calves, feet, back, pecs, etc. Basically anywhere you feel tight.
