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The black one does wonders! But it's best to start with a cheapo basic smooth roller because the muscles will be too tight and tender to tolerate it. I wince using it on my lats and chest. I think the fingers on the rumble roller work really well - you find a knot then just rock back and forth on it and it really works well. The flat ones aren't as effective imo
Tennis balls are very light for any posterior muscles (calves, hamstrings, glutes). Theyre tough and stubborn. You'll need something firmer to get in.
I've got one of those spikey balls (9cm one) and it's much better than a tennis ball which I find are too small and go flat (again Silent's recommendation).
I also use a hockey ball which is a real killer if you use it for the glute myofascial release in the limber 11.
I'd love to have regular full body massages but I think you'd need one at least once a week for it to be effective and that's not something I can afford.
I find the rumble roller great for all my body but the best parts for me is on the front of my shoulders. I use to get someone to stand on them with their heel as the muscle goes so hard it feels like bone but the roller does a good job, I don't really roll I just rock sideways slightly and the spikes really get into the muscle.
I've just got a cardboard tube that I got out of a skip. Its like a giant toilet roll tube. It does the trick, I think anyway. It's painful to use anyway so it must do something and it cost me nothing.
My thing is lower body from outdoor running; quads, lower legs and the calves in particular
Did see monthly sports physio for a year (work discount) tho last appt was April as think at a stage of only needing the occasional deep tissue session. Foam roller supplemented physio / also physio recc
Roller is fine everywhere except calves!! Physio fingers can get in deeper as rolling can feel like "mashing" surface without getting inside.
Spiky ball better than tennis ball tho find them better for say your feet or quads as again does not get deep inside my calves
Atm am browsing Amazon for physio tools that have an edge or point to see if that gets in deep where roller misses those spots