RumbleRoller was designed to combat and eliminate “adhesions”, “knots”, and “trigger points”. Physical therapists, trainers, and athletes who use traditional foam rollers to relieve muscular pain and tightness, end up rolling on top the muscle. This will certainly increase blood flow and tissue flexibility, but the effect is limited and relatively superficial, unless you spend a lot of time rolling.
The surface of the RumbleRoller contains specially designed bumps that are firm, but flexible, much like the thumbs of a massage therapist.
As you roll over the top of the RumbleRoller, the bumps continuously knead the contours of your body, gently stretching soft tissue (muscle and fascia) in multiple directions. This action erodes trigger points, helps restore flexibility, and brings quick relief to common types of muscular pain. By design, the RumbleRoller’s bumps are firmer than muscle tissue, but much softer than bone, so they deflect out of the way if they contact your spine or other bony protrusions.
Through simple techniques, you can control the amount of pressure the bumps apply to your body. The bumps are closely spaced to one another (< 2″ apart), so several of them simultaneously contact your body during most exercises. However, with a slight shift of your body, you can reduce your area of contact with the RumbleRoller, which increases pressure and provides deeper, more penetrating relief.
Which RumbleRoller is Best for You?
The RumbleRoller is made in two different sizes, and each size is available in two different densities. I opted for the longer version (extra firm black model). Kathleen, my girlfriend used it and developed some nice bruises. I guess she really pushed it. 🙂 Needless to say the RumbleRoller can really work areas that need attention.
Choosing the Full-Size or Compact
If you plan to use your RumbleRoller in a single location — e.g. at home — you’ll love the full-size model, because its extra length makes it more efficient for performing many exercises. It’s long enough to roll the widest part of your back in one pass; you can roll both legs (quads, hamstrings, and/or calves) at the same time; and you can even transition from one IT band to the other without moving the roller. With the Compact RumbleRoller, you’ll need to roll each leg separately, and will spend a little more time repositioning yourself between exercises. Since I opted for the longer version, I wouldn’t be able to take this on the airplane or trips where I would have to pack.
The major advantage the Compact RumbleRoller has over the full-size model is its portability. At just 12″ in length, it fits easily in your gym bag, backpack, or carry-on luggage. This makes it a favorite of runners and triathletes, who transport theirs from race to race. The Compact RumbleRoller’s smaller diameter (5″ vs. 6″ for the full-size model) allows it to conform better to the curvature of some body parts, such as your neck. The Compact RumbleRoller also costs less than the full-size model, which may be important if your budget is limited.
The RumbleRoller is a fantastic tool for eliminating those “adhesions”, “knots”, and “trigger points” that form on our bodies. If you’re a person who bruises easily and has sensitive legs, you should opt for the less firm version. For the first few sessions using the roller, you should ease into it and see how your body reacts to the new technique.