The RumbleRoller is available by each or by the case, in 2 sizes, and in 2 foam densities of regular and extra firm.
Original firmness (or density) models are BLUE, extra firmness models are BLACK. NOTE: The extra firmness models are about 36% more firm.
- 12" long, 5" diameter with 64 bumps or knobs.
- 31" long, 6" diameter, with 200 bumps.
Note that the original density is appropriate for most users, and the firm density is for people with denser muscle tissue that normally does not respond to the pressure normally applied during massage or therapy.
Case quantities available, contact us for details and pricing.
Great therapy benefits can be attained from rolling on top of the roller, both back and forth and side to side. The bumps, or knobs, on the roller are harder than muscle tissue but softer than bone so that they effectively knead and stretch the muscle and soft tissue but bend out of the way under bone so as not to pinch or bruise the skin.
How will the RumbleRoller benefit me? What can I do with it? How do I get started? How does it compare with regular foam rollers? Well, we knew what you were thinking so we've included the following two videos, and below that are even more tips and information.
RumbleRoller video review by respected Olympic competitor and coach Charles Staley.
RumbleRoller scaled myofascial release techniques:
Frequently Asked Questions:
Why is a bumpy roller better than a smooth one?
The bumps reach areas of your body that smooth rollers can't, work on deeper layers of muscle (like deep-tissue massage), stretch your fascia in multiple directions (like cross-frictional massage), and are more effective at releasing trigger points.
Does it hurt?
It's less painful than it looks because of the way the bumps flex. If you're already using a foam roller, you'll have no trouble adapting to the RumbleRoller. If you've never used a foam roller before, it may be painful at first but will become more pleasurable over time.
Couldn't I get the same effect rolling on a tennis ball?
A tennis ball makes an economical massage tool, but it has some limitations. The RumbleRoller's bumps are considerably narrower than a tennis ball, so they dig deeper into more areas of your body. The RumbleRoller is also more efficient at scanning your body for new problem areas.
I roll on bare PVC pipe. Why should I switch to a RumbleRoller?
The problem with PVC pipe is that its hard surface doesn't conform to many areas of your body, such as around spinal processes and near muscle attachments. It gets high-centered on bony areas, and doesn't put enough pressure on the low spots. You'll get much better results with a RumbleRoller.
Is the center of the RumbleRoller hollow?
No, the RumbleRoller has a solid core made from a resilient grade of high-density EVA foam. The core and outer shell were both carefully engineered to give the RumbleRoller maximum durability and optimal feel.
Do the bumps flatten out over time?
No, the bumps permanently retain their shape and resiliency. If you look closely at the surface of a used RumbleRoller, you may see tiny little wrinkles on the bumps, but they don't effect its performance.
Why is the RumbleRoller more expensive than other rollers?
The RumbleRoller is a more durable product that's built from higher quality materials. It doesn't break down and doesn't need periodic replacement like conventional foam rollers, so it's a smarter long-term investment.
Should I buy the blue or black RumbleRoller?
For most people, including professional athletes, the regular density (blue) RumbleRoller is more effective. Its bumps are more flexible and more actively grip and manipulate soft tissue. The bumps on the extra-firm (black) RumbleRoller are considerably stiffer, and give it a "spikier" feel.
The jeopardy of going too firm is that it may be too painful -- not too painful to use, but too painful to use correctly. For best results, you want to keep the muscle you're massaging relaxed and pause long enough on each trigger point to allow it to release.
You may prefer the black RumbleRoller if you're primarily using it on thicker muscles like glutes or hamstrings, are trying to dig deeply in around the hip capsule, are working on scar tissue from prior surgeries, or are accustom to rolling on PVC pipe. Otherwise, we strongly recommend the blue.
After I get used to the blue RumbleRoller, should I upgrade to the black?
Not necessarily. With regular foam rollers, the conventional advice has been to transition to progressively firmer rollers. The RumbleRoller is different. The blue one is pretty firm on its own, and going firmer may not be an advantage for you. If you do buy both, consider a Full-size blue plus a Compact black. That's a popular combination among people who like the blue for most body parts but occasionally want to dig hard into a problem spot.
If you're using your RumbleRoller regularly, your tissue quality should improve over time and require less stimulus to maintain its condition. With more experience on your blue RumbleRoller, you'll also learn to get more out of it. For example, most simple rolling movements distribute your weight fairly evenly across multiple RumbleRoller bumps. But by subtly turning or twisting your body, you'll be able to focus most of the pressure on a single bump and dig deeper into the muscle.
Should I buy the Full-size or Compact RumbleRoller?
The larger surface area of the Full-size RumbleRoller gives you a lot more room for turning and twisting movements and for transitioning between different exercises. If you plan to keep your RumbleRoller in one location (e.g. at home) and have the space for it, we definitely recommend the Full-size model. But if you plan to travel with your RumbleRoller or keep it in your gym bag, go with the Compact.
Is it better to use my RumbleRoller before or after my workout?
We recommend both. A couple minutes on the RumbleRoller before your workout (or even between sets) can help prepare your body for movement. Between workouts, rolling will help relax your body and enhance recovery. Any time is good for rolling.
How much time should I spend rolling?
Go by feel rather than time. A couple minutes per body part is generally enough to ensure progress, but your needs may differ. For best results, focus on the exercises that provide you with the most relief and do them consistently.
Is it better to roll fast or slow?
Slower is almost always better. Rolling quickly back and forth will stimulate your nervous system and increase blood flow, but it won't do much to release trigger points. Instead, roll slowly and stop completely whenever you feel a tender area. Keep pressure on the spot and let the bumps sink in as deeply as possible. Gradually the muscle will begin to loosen and the pain will begin to dissipate.
Why do I get bruises when I use my RumbleRoller?
Some individuals are more susceptible to bruising than others, and it's not unusual to experience bruising after any type of deep-tissue massage. Advanced age, nutritional deficiencies, dehydration, and use of blood thinning medications or corticosteroids all increase the likeliness of bruising. The amount of bruising, though, should decrease considerably with regular use of the roller. To minimize bruising, use shorter rolling sessions, drink extra water, and get plenty of rest. And if you've been using a black RumbleRoller, consider switching to blue; it's much less likely to cause bruising.
Is there a way I can use the RumbleRoller on my upper traps?
Hold your RumbleRoller against a wall with one hand, then step back from the wall and angle your body into the RumbleRoller. Adjust your positioning as needed to best hit the desired spot. This technique works with other body parts as well, and allows you to get into positions that would be difficult to assume on the floor.
Is the RumbleRoller good for thoracic extensions?
Yes! This movement, in case you're not familiar with it, is used to mobilize the thoracic vertebra and is a favorite of many physical therapists. Start by sitting on the floor with the roller behind you and perpendicular to your body. Lean back until the roller contacts your back, then arch back further on the roller by fully extending your thoracic spine. Pause for several seconds at full extension. During this movement, your hips should stay on the ground and the roller should remain stationary.
The RumbleRoller is perfect for thoracic extensions because its bumps partially grip the vertebra they're in contact with, which better encourages motion in the adjacent (higher) vertebra. At the same time, the bumps on the bottom of the RumbleRoller help hold its position on the floor. Smooth rollers tend to slip out from under people doing thoracic extensions on smooth floors, but that's not likely to happen with the RumbleRoller.
Note: For any type of thoracic extension or spinal manipulation, we recommend our standard density (blue) roller instead of the extra-firm (black). The blue is more effective for these movements because it's a bit "grippier", and less likely to cause pain as you press your spine against it.
Tips for using the Rumble Roller in Exercise and Therapy:
Injuries, repetitive motion, or even prolonged inactivity can degrade the function of your muscles and fascia (the network of connective tissue that surrounds and supports your muscles). This results in localized areas with compromised function, commonly referred to as knots or trigger points. Trigger points are usually hypertonic and tender to the touch, and restrict movement of the surrounding muscle.
The health of this dysfunctional tissue can often be restored through deep-tissue massage (sometimes called myofascial release). Applying firm pressure to a trigger point for several seconds helps release its tension and encourages recovery. A massage therapist is an expert at this type of therapy but sometimes you can't make it to your appointment and need relief right away. The RumbleRoller provides you with a very convenient and economical means of self-treatment anytime, anywhere.
Although the techniques in this instruction guide are called exercises, you should focus on relaxing your muscles, not flexing them. The rolling is best done very slowly and deliberately, and is the way that you scan your body for trigger points. As you roll, note any areas that feel unusually dense or tender. Pause at those points for several seconds to allow your RumbleRoller's bumps to sink in deeply. Gradually the muscle will begin to loosen and the pain will begin to dissipate.
It's not necessary to do every exercise in this instruction guide. For best results, focus on the exercises that provide you with the most relief and do them consistently. If you're an office worker, that might mean rolling your back for a few minutes each night to help reverse the damage caused by slumping in a chair all day. If you're a runner, it might mean rolling your glutes, IT bands, and calves after each run to improve recovery.
There's no right or wrong time for rolling. Many athletes use the RumbleRoller to loosen up their bodies immediately before training or competing. Others keep it at home and roll at night while watching TV.
Before You Begin
Below are basic instructions for some of the most common foam roller exercises. For more advanced or individualized instruction, please consult an experienced therapist or trainer.
All of the exercises can be done with either the full size RumbleRoller (as shown) or the Compact RumbleRoller. Note, however, that when using the Compact RumbleRoller, you will need to perform some of the lower body exercises (e.g. Quadriceps, Hamstrings) one leg at a time.
Start slowly. It doesn't matter how much time you spend on an exercise, and it's not necessary to count repetitions. Your goal is simply to increase the suppleness of each muscle. Some exercises will be surprisingly painful the first time you try them, but that may simply be an indication that you have a lot to gain from that exercise. Within a few weeks, the quality of your muscle tissue will improve, and those same exercises will become much more enjoyable.
Caution: Discontinue any exercise that causes your pain to worsen.
Position yourself face-down with both thighs resting on top of the foam roller. Support yourself on your elbows and forearms, and keep your abdominal and back muscles lightly flexed to stabilize your spine.
Roll slowly back and forth on the foam roller, from just above your knees to just below your hips, and pause at any spot that feels especially tender. Your quadriceps muscles should stay relaxed throughout the movement, and your toes should drag the floor. Because the quadriceps is such a large muscle group, you may want to spend extra time on this exercise. Repeat your back and forth movements until all tenderness dissipates.
To dig down deeper into the muscle and increase the intensity of this exercise, tilt your body to the left or right while rolling.
Position yourself face-down, with legs partially spread. Support yourself on your elbows and forearms, and keep your abdominal and back muscles lightly flexed to stabilize your spine. Rest one knee on the floor and the groin area of the other leg against the top of the foam roller.
Roll the roller back and forth along the length of your adductors by slowly moving your hips to the left and right.
Iliotibial Tract (IT Band)
Position yourself on your side, with your lower leg extended and on top of the foam roller, and your upper leg bent with your foot firmly on the floor. Support your upper body on one elbow and forearm. Keep your abdominal and back muscles lightly flexed to stabilize your spine.
Roll the outside of your thigh, from just below the hip joint to just above the knee. If the movement is too painful, reduce your force against the roller by shifting more of your weight to your foot that's on the floor.
Glute / Piriformis
Sit on the center of the foam roller, with one foot crossed to the opposite knee. Place one or both hands on the floor behind you to support your upper body.
Slowly rock and roll the glute of your bent leg. Then switch leg positions to roll the opposite glute.
foam roller glute exercise
Sit with back of your thighs on top of the foam roller and both hands on the floor behind you. Keep your leg muscles relaxed, and let your heels lightly drag the floor.
Roll your hamstrings from just above your knees to just below your pelvis. To increase intensity, shift your weight to one leg by crossing your legs at the ankle.
Take a position identical to that of the hamstring exercise, except with your calves instead of your hamstrings on top of the foam roller.
Roll from just above your ankles to just below your knees. Cross your legs at the ankle to increase the exercise's intensity.
For even greater stimulation, place one calf on top of the roller, and rock your leg left and right to allow the RumbleRoller's bumps to dig deeper into the muscle.
Caution: This exercise is not recommended for an individual with an injured or unstable lumbar spine.
Position yourself face-up, with your lower back on the foam roller, both knees bent, and feet flat on the floor. Keep your abdominal muscles flexed to support your upper body and stabilize your spine. Look straight ahead and keep your head and neck in a neutral position. If necessary, place one or both elbows on the floor behind you for additional support.
Roll from just above your hips to just below your lower ribs. If you feel the roller against your spine, tilt your body slightly to the right or left to refocus the pressure on the muscles.
Take a position identical to that of the lower back exercise, except with your upper back on top of the foam roller. Keep your abdominal muscles flexed and your head and neck in a neutral position.
Roll slowly from the lower edge of your trapezius muscles (lower-thoracic area) to the top of the rhomboids (upper thoracic area). Do NOT roll onto your neck.
To increase the intensity of this exercise, cross your arms in front of you and/or rock to the right and left as you roll.
Lie on your side on the floor, with your arm outstretched and over the top of the foam roller. Position the roller in the axiliary area (armpit) pressed against the latissimus muscle.
Rock and roll slowly in all directions. The range of the rolling motion for this exercise is limited, but rocking from side to side will allow deep penetration of the muscle.
Caution: This exercise is not recommended for an individual with an injured or unstable cervical spine.
Lie face-up on the floor, with the back of your neck resting on top of the foam roller. Slowly rock your head from side to side, allowing the roller to press into the muscles on the sides of your neck. Keep your body relaxed during this exercise. The weight of your head should be the only force against the foam roller.
Want to know more about how to use the rumble roller in exercise therapy or how it can help in trigger points? How does the RumbleRoller compare to regular foam rollers? Watch this video!