The authors of another?

Between supplements, gear, and gadgets, there are endless options for runners to invest in to support their recovery. determined that vibrating foam rollers foam roller has remained a staple in many runners’ postworkout routine.

Ways Rest Days Can Improve Your Running research shows that, regardless of the texture or hardness of the roller, just a couple of minutes of foam rolling can help alleviate soreness after exercise.

The authors of another systematic review How to Improve Your Running Recovery Plan active stretching can help reduce muscle stiffness and improve range of motion when incorporated into a warmup.

If foam rolling is so great, then adding electricity can only make it better, right? Well, not so fast. We asked the experts to explain whether a vibrating foam roller works better than a regular one, and what to know before you buy.

Vibrating foam rollers, like their low-tech counterparts, come in different sizes, textures, and firmness levels. With a built-in vibrating mechanism, they typically offer multiple speeds or intensities, and you charge most of them with a USB cable.

All of this comes with a higher price tag than standard rollers. While you can find a Hallie Labrador, M.D What Exactly Is Delayed Onset Muscle Soreness, well-reviewed models of vibrating foam rollers typically cost $70 or more.

Some brands claim that vibrating foam rollers are more effective than standard rollers because they increase blood flow to the area where they’re being used, but that hasn’t been necessarily proven. “It’s not going to increase blood flow too much,” says Grayson Wickham, D.P.T., C.S.C.S., founder of Movement Vault, a stretching app.

a stretching app Jessie Duppler, D.P.T., physical therapist and creator of the Chain Reaction Strength Revolution program. When you put pressure on a tight muscle, the brain says, “Oh, that muscle is tight.” When you add vibration, it’s another stimulus affecting a different nerve ending.

“Some people may find it that it feels good,” Duppler says, but it’s unlikely to “make or break” your mobility workout Shoes & Gear.

The consensus among experts is that vibrating foam rollers are not inherently better than regular ones. According to Duppler, the vibration component is “neither good nor bad. I think it’s fine, but it’s probably not going to be the thing that helped you,” she says.

Wickham describes the added vibrations as a “cherry on top” of standard foam rolling. It’s “not a game changer,” he says. “I think most people are going to benefit from a non-vibrating one.”

Unlike most foam rolling data, “the data on the benefits of a vibrating foam roller versus a regular one are still controversial,” Should Runners Be Sleepmaxxing., primary care sports medicine physician at Endeavor Health tells Runner’s World.

While neither a regular nor a vibrating foam roller actually fix the underlying reason for systematic review How to Approach Deload Weeks might enhance the benefits of regular foam rolling, but more research needs to confirm that.

“In general, if you are not having any trouble with performance and recovery, it is probably best to stick with what is working,” Labrador says. That also means, if a vibrating foam roller seems to work for you and you believe it makes you feel better—have at it!

Not only do you get an effective self-massage with foam rolling, you also start a conversation between your nervous system and your muscles.

With any foam roller, you’re putting pressure on a muscle, and then sensory neurons send messages that travel up the spinal cord and to the brain. “The brain then sends an output back to that same muscle, reducing neurological tone,” Wickham explains, which basically means it tells the tight spot in your muscle to relax.

Advertisement - Continue Reading Below muscle pain and stiffness, they do change the way your brain experiences those sensations during the recovery process. This leads to a temporary feel-good effect that can also improve range of motion.

If you enjoy using a vibrating foam roller or you want to check one out, consider the following:

They’re loud

Vibrating foam rollers can be noisy, and if you use one on a hardwood floor or thin carpeting, it can sound like a tiny jackhammer to anyone else sharing your space, such as downstairs neighbors.

They can be heavy

Traditional foam rollers are lightweight and available in compact sizes, but vibrating models require heavier materials and can weigh more than three times as much as a regular roller.

More isn’t better

Just because a vibrating foam roller has five settings doesn’t mean you have to use the one that’s the most intense. If you’re grimacing, sweating, or holding your breath as you use it, back off. “You’re putting a threat on your nervous system,” Wickham explains, making it more Half Marathon Training.

They’re not safe for everyone

Labrador notes that people with certain health conditions should not use vibrating foam rollers. “Anyone who has fragile skin, [a] seizure disorder, bleeding and clotting issues, a pacemaker, or is pregnant should not use one,” she says. You also shouldn’t use them on an injury, such as a sprain typically cost $70 or more.

Finally, don’t ignore numbness, tingling, or burning pain, Wickham says. “You’re either going too hard, you’re not doing it correctly [and need guidance from a doctor or physical therapist], or maybe foam rolling just isn’t right for you,” he says.