What is an SMR roller? How does it aid healing?

FoamRoller = foam roller. This is a simple and very useful muscle-treatment tool for patients and athletes. It is excellent for relieving muscle pain and for releasing and loosening stiff, adhered muscles. You can also use it for stretching, warming up, and improving muscle recovery.

The biggest benefit of the foam roller is that it delivers many of the advantages of physiotherapy and massage at once. Meanwhile, a foam roller is cheaper than a single therapy or massage session and can be used for years. The main difference between rolling and a massage performed by a therapist is that when you roll you use your body weight to work the muscles and fascia thoroughly. In a traditional massage the therapist achieves the same effect with the pressure of their hands and fingers.

Of course it does not completely replace stretching/mobilization exercises or massage. But for someone who cannot afford a massage after every workout, using a foam roller is very worthwhile.

How to perform foam rolling

• Its use is very simple.

A combination of different rollers is suitable for beginners and less experienced users.

It contains three different rollers, each suitable for different treatments:

• Soft foam roller for beginners. It is less painful to use and helps you "get a feel" for the correct technique.
• Firm foam roller, a ribbed roller for more advanced, deeper rolling.
• Massage stick for targeted massage of sore areas.

Spiky (prickly) foam roller

The Mambo Max spiky foam roller is designed for deep massage and acupressure therapy.

The spikes are perfect for deep tissue massage to relieve muscle tension and pain.

Hollow foam roller

This foam roller is for experienced users. Those who are ready for the “painfully pleasant” sensation.

Its material is firmer and the textured surface targets knots and cramped muscles.

A certain amount of discomfort during rolling is acceptable, but it is important that it remains tolerable. The pain should subside within 30 minutes and must not cause irritation or lasting pain.

Ergonomic foam roller

The softer and more comfortable roller: compared to the traditional hollow foam roller its material is more flexible.

The Ergonomic Foam Roller is perfect for rolling the back (the paraspinal support muscles). The central groove reduces the load on the spinous processes.

Its curved shape allows for more than straight-line exercises. The scattered knobs on the surface provide a soothing massage.

Massage stick

A two-handed massage tool for self-massage of sore muscle areas.

Common application mistakes

• Rolling directly on the painful area
  Take time and start by massaging the region around the painful area before treating the problematic spot itself.
• Too fast treatment.
  If you roll a body part over the roller too quickly, the muscles will not have time to adapt to the compression and address it. Therefore, rolling too fast will not eliminate adhesions. Perform rolling with slow movements.
• Focusing excessively on one spot. Too much and too strong pressure can even damage tissue or nerves. The essence of rolling is to slowly roll the pressure across a given muscle group.