Recovery and Maintenance – Foam Roller Time
Anyone who prioritizes mountain adventure knows the importance of training to make the most of every outing. But how many of us take recovery and body maintenance as seriously as we take the playing part? Let’s be real: riding, skiing, running, and hiking are the fun part. The body recovery and maintenance parts, not so much.
I’m as guilty as it gets for not stretching or caring for my body post-adventure. Tight hamstrings, impenetrable IT bands, sore lower back, stiff neck, yup, that sums up my body. Following a few relatively minor but still activity-limiting body issues over the last few years, I’ve finally introduced some basic recovery and maintenance work into my weekly routine. Number one is a foam roller. It’s like a DIY massage session, and it helps keep you ready to head out the door.
Why Use a Foam Roller?
Foam rollers are an easy addition to the daily routine. Storage is easy. You can use them just about anywhere you have floor space, indoors or out. And there are no moving parts or batteries. Rollers are simple, versatile tools that let you target numerous parts of your body. In the big picture, they help release muscle tension, increase blood flow and help to keep your body doing what you love. For me, the best part of using a foam roller is the relatively short time commitment; I can do a targeted five-minute session to address tight IT bands or a comprehensive 20-minute session for more complete body maintenance.
Choosing the Best Foam Roller
There’s no shortage of foam rollers available. So, how do you choose the best foam roller for you? There are three primary characteristics to consider when buying a foam roller: density, surface texture and size.
Surface texture and size matter, but density is the number one concern. The firmer the roller, the deeper the massage, and the more it can hurt. Set yourself up for success and get a roller that feels good. Softer, low-density rollers are a good match for first-time users. Lower-density foam is more forgiving, making a roller more friendly to tight muscles and more versatile because it’s easier on your body than a firmer roller. But it’s important that a roller be firm enough to actually work your muscles. Be wary of ultra-budget models from no-name brands.
As for texture, ridges and surface variations help vary the pressure and add to the experience. Speaking to size, smaller rollers are nice for portability, and longer sizes are good for doing back work parallel to the spine. But more often than not, a mid-size (16″ to 20″) will be the most versatile.
TriggerPoint Core Foam Roller – lower-density and a good option for first-time users
The TriggerPoint Core Roller is a great example of a lower-density roller. Its 5.5-inch diameter makes it a versatile size for all your favorite spots, from your glutes and hamstrings to your neck and back. The textured EVA foam is meant to create different densities and help to work your body. It’s available in multiple widths. We recommend the 18″ for all-around use. TriggerPoint Core Roller $36
The Roll Recovery R4 deep tissue foam roller features higher-density foam and a contoured shape for deep massage
When it comes to a firmer roller, one for advanced users and those committed to routine bodywork, the Roll Recovery R4 roller is a pro-caliber quality and super versatile roller for all the primary muscle groups related to skiing, cycling, hiking and running. Its high-density foam exterior uses proprietary EVA foam and is designed for deep massage. The density and contoured shape complement its larger 6-inch diameter. My favorite detail is the center groove that makes for efficient back rolling along the spine. Roll Recovery R4 $60
There’s No Shortage of Foam Roller Videos and Use Tips
Using a foam roller is like a mini massage session. Rollers let you self-massage quads, hamstrings, IT bands, lower back and neck muscles and more. A quick YouTube search for foam roller routines will yield plenty of options to get you rolling . . .
Beyond all of the basic uses where you simply roll out areas using the roller on the ground, I have one hot tip that my local sports med clinic gave me. If your muscles are super sensitive — in my case, my IT bands — try using the roller against the wall, where you can more easily modulate the pressure applied against the roller. This tip was a game changer for me when rolling out my IT bands, which could not tolerate even part of my body weight.
Start the Ski Season Off Right
It’s always a good time to treat your body right, but adding a foam roller routine to your pre-ski-season training routine will help get your season off to a great start.
Read our preseason gear checklist
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