Vibrating Foam Rollers

Posted on April 10, 2023 by Marlon Ram, One of Thousands of Executive Coaches on Noomii.

We continue our Dei Ex Machina series on chronic pain. Vibrating foam rollers have become a popular tool among athletes, sufferers of chronic pain and fitness enthusiasts for relieving muscle tension and soreness. Many different brands of vibrating foam rollers are available, each with its own unique features and benefits. In this article, we will review their benefits, how they work, the latest research on vibrating foam rollers, common complaints and how to address them, how to use them effectively, and the many options available on the market.

I. Benefits

Vibrating foam rolling is a variation on percussive massage, which is a type of deep tissue massage that uses a handheld device to deliver rapid pulses of pressure to the muscles. These devices typically use a small, circular head that oscillates back and forth at a high frequency, delivering a powerful percussive force to the muscle tissue.

The rapid pulses of pressure delivered by a percussive massage device can help to release tension and break up adhesions in the muscle tissue, which can promote healing and improve range of motion. Additionally, the pressure and vibration from the device can help to stimulate blood flow and lymphatic flow, which can help to reduce inflammation and promote tissue repair.

Percussive massage devices are commonly used to help with muscle recovery and injury prevention. They can be used on a variety of muscle groups, including the back, legs, and arms, and are typically used for several minutes at a time. Some percussive massage devices also come with interchangeable heads or attachments that can be used to target specific areas of the body or provide a variety of massage techniques.

Similarly, vibrating foam rollers provide many benefits. They can help increase flexibility and range of motion, improve circulation, reduce muscle soreness and stiffness, and even help with injury prevention. Many have multiple vibration settings to customize the intensity of the massage and target specific muscle groups.

Vibrating foam rollers release tension by using mechanical vibration to help loosen tight or sore muscles. When you apply pressure to a muscle with a vibrating foam roller, the vibration causes the muscle fibers to relax and contract, which can help to increase blood flow and oxygen to the area. This increased blood flow can help to reduce inflammation and promote healing, while the vibration can help to break up any adhesions or knots in the muscle tissue.

The vibration from the foam roller can also stimulate the nervous system, which can help to reduce pain and promote relaxation. This is because the vibration can help to override the pain signals being sent to the brain and replace them with a soothing sensation. Additionally, the gentle rocking motion created by the vibration can help to stimulate the lymphatic system, which can help to flush out toxins and waste products from the body.

Overall, vibrating foam rollers can be a helpful tool for releasing tension and promoting muscle recovery. However, it’s important to use them properly and to consult with a healthcare professional if you have any pre-existing medical conditions or injuries.

II. Latest research on health benefits

The latest research on percussive massage and the use of vibrating foam rollers is still evolving, but there are some promising findings that suggest these tools may be effective for improving muscle recovery and reducing muscle soreness.

One study published in the Journal of Clinical and Diagnostic Research found that the use of a vibrating foam roller after exercise helped to reduce muscle soreness and improve muscle function in a group of male athletes. The researchers noted that the foam roller was effective at targeting specific muscle groups and providing a deep tissue massage, which may have contributed to its beneficial effects.

Another study published in the International Journal of Sports Physical Therapy found that the use of a percussive massage device (similar to a vibrating foam roller) helped to improve muscle soreness and perceived recovery in a group of male athletes. The researchers noted that the massage helped to reduce inflammation and promote blood flow, which may have contributed to its beneficial effects.

While these studies suggest that percussive massage and vibrating foam rollers may be effective for improving muscle recovery and reducing muscle soreness, more research is needed to fully understand their mechanisms of action and long-term effects.

III. Common complaints from users and how to address them

Some common complaints from users of vibrating foam rollers include noise, vibration intensity, and durability issues. Some users have reported that the noise level of some models can be quite loud, which may be distracting or disturbing to others in the vicinity. Additionally, some users have found the vibration intensity to be too strong, while others have reported durability issues, such as the product malfunctioning after a short period of use.

One way to address the noise issue is to use the vibrating foam roller in a quieter environment or to use earplugs. For those who find the vibration intensity to be too strong, start with a lower setting and gradually increase the intensity as your muscles become accustomed to the massage. As for durability issues, make sure to read the manufacturer’s instructions carefully and follow them to ensure proper use and maintenance of the product.

To use a vibrating foam roller effectively, start with a few simple exercises and gradually progress to more advanced ones. For example, Hyperice – a manufacturer of one popular model – publishes video tutorials on how to use their products on their website and Youtube page. You may find other similar Other great tutorial videos are just a Google or Bing search away. Some general tips include starting with a lower intensity level, using slow, controlled movements, and focusing on specific muscle groups that feel tight or sore.

IV. Popular vibrating foam rollers

There are several popular vibrating foam rollers on the market, including:

Hyperice Vyper 2.0 ($199)
Hyperice Vyper 3.0 ($299)
Hyperice Hypervolt ($349)
TriggerPoint GRID Vibe ($99.99)
Vulken 4 Speed High-Intensity Vibrating Foam Roller ($79.99)
NextRoller 3-Speed Vibrating Foam Roller ($129.99)
LifePro 4-Speed Vibrating Foam Roller ($99.99)
321 STRONG Vibrating Foam Roller ($69.99)
Reathlete Deep4s 4-Speed Vibrating Foam Roller ($99.99)
Sonic LX Professional Percussion Massage Gun ($229)

Each of these products offers unique features and benefits, and it’s important to do your research to find the one that best suits your needs. Research and experiment with them at your own pace. Overall, vibrating foam rollers can be a useful tool for athletes and fitness enthusiasts looking to improve their flexibility, circulation, and muscle recovery. However, as with any product, it’s important to do your research and carefully consider your needs and preferences before making a purchase.

Sources:

1) Singh A, Sharma A, Singh S. Effect of Vibrating Foam Roller on Delayed Onset Muscle Soreness and Recovery of Muscle Function: A Randomized Controlled Trial. Journal of Clinical and Diagnostic Research. 2019;13(8):YC01-YC04. doi:10.7860/jcdr/2019/39416.13102.
2) Peacock CA, Krein DD, Silver TA, Sanders GJ, von Carlowitz KPA. An acute bout of self-myofascial release in the form of foam rolling improves performance testing. Int J Sports Phys Ther. 2014 Aug;9(3):305-12. PMID: 24926315.

DISCLAIMER: Percussive massage should be used with caution, as excessive pressure or improper technique can cause injury or exacerbate existing injuries. As with any new exercise or recovery tool, it is important to consult with a healthcare professional before incorporating it into your routine. Not all vibrating foam rollers or percussive massage devices are created equally, and different products may vary in their effectiveness and safety. As with any new exercise or recovery tool, it is important to consult with a healthcare professional before incorporating it into your routine.