

Ball or Foam Roller; Which is Better?
When selecting the best tool for you, consider the area and type of tissue you’re targeting and how sensitive the muscle is. For example, a foam roller may be better suited for the broad quadricep muscles in the thigh, but a tennis ball may be more effective for targeting the foot’s arch or the muscles between the shoulder blades. Similarly, a harder lacrosse or street hockey ball may be more effective between the shoulder blades if you’re rolling against a wall rather than lying on the ground.
It may require some exploration – get creative and find what works best for you!
Guidelines for Rolling
Whichever tool you decide to use, there are some pointers to get you going.
For a range of motion and flexibility goals, here’s what we recommend:
- Perform 2-5 sets of 30-90 seconds before or after the exercise
- Perform three times weekly.
- Add a static or dynamic stretch after rolling to enhance the effects.
For performance goals, this is what is recommended:
- Exact dosage as above.
- Use your roller or ball after the activity, not before