If you’re new to foam rolling or a recreational exerciser wanting to experience the muscle-relaxing delights of rolling, a smooth model will do a perfectly fine job. Because, as anyone who has ever jumped straight into massaging their IT band with a knobbly roller (having never used a smooth roller before) can attest, it will hurt like hell. And let’s be clear, the idea that foam rolling should cause you pain to be effective is a myth. You should feel some discomfort, but you shouldn’t be crying out in agony.
Another common myth is that knobbly rollers are better because they hurt more. Instead, they simply provide different levels of intensity (smoother ones are gentler while spiky ones can be really intense). You’ll find there’s a variety of patterns out there, from textured surfaces that are designed to mimic the feeling of fingertips and the palms of the hands, to those with firmer edges and deep grooves that promote shearing (a massage method that uses sheer force to increase blood flow and increase connective tissue pliability).
Sounds impressive, but many seasoned runners and gym devotees never feel the need to roll their hamstrings and IT bands with anything other than a soft, smooth foam roller, because that gives them the best results - and doesn’t aggravate sensitive areas like the knees