Foam Roller Types & Placements: Which One for What?

By Body Region (Placement)

Placement	Target Areas	Best For
Front (Anterior)	Quads, hip flexors, shins, chest, lats (arm extended)	Beginners, general warm-up, post-run quad relief
Side (Lateral)	IT band, TFL, obliques, latissimus, serratus	Runners, cyclists, overhead athletes
Central (Posterior)	Hamstrings, glutes, calves, thoracic spine, erectors	Deep tissue, posterior chain, T-spine mobility

Soft (EVA foam): Beginners, acute pain, recovery days.
Medium (EPP): All-purpose; most popular.
Firm / High-density: Athletes, chronic tightness, trigger points.
Textured / Grid / Knobs: Deeper myofascial release; mimics thumb pressure.
Vibrating: Adds oscillation (20–60 Hz) – may enhance relaxation, blood flow.

Half-round: Flat side = stability (balance work); round side = deeper pressure.
Mini / Travel (4–6"): Forearms, calves, feet, neck – portable.
Peanut / Double ball: Spine groove (paraspinals), Achilles, forearms.