Aptonia Massage Set

Author: Ferenc Soma Kovács (middle-distance runner of the SVSE national team, World Championship participant and European Championship bronze medalist)

First, why is SMR rolling important?
SMR (Self-Myofascial Release) rolling is especially important for runners because it helps with muscle recovery, improves range of motion, and reduces the risk of injury. When you run, your muscles work so hard that they develop microtraumas (muscle injuries) and tightness. Tight muscles and stiff connective tissue, called fascia, limit joint range of motion, which ultimately impairs your running technique. Rolling helps to relax these tight tissues, improving your mobility.

Additionally, running often leads to muscle imbalances, such as tight hamstrings or glutes. These muscle imbalances can lead to adhesions and muscle knots in the long term. Regular SMR rolling, combined with proper stretching, can help to balance these muscle imbalances, preventing adhesions and muscle knots from forming.

Last but not least, rolling after training significantly reduces the intensity of muscle soreness, especially after intense partial distances or long runs.

History
I came across SMR rolling around 2013, when my dad took a course where, as a veteran athlete, he learned the correct rolling technique. This prevention method began to spread more widely in Hungary around that time. As a football player, I also learned how to use the SMR roller correctly during strength training. I received my first (and so far only) roller of my own for Christmas 2015. This roller was part of the Aptonia massage set available from Decathlon. Honestly, it was one of the most useful Christmas gifts of my life, because 9 years later, I still use it with pleasure, mostly when I am in Hungary. It is also important to mention that I usually use the rollers there in gyms.

About the Aptonia massage set itself in a nutshell
This set consists of 3 pieces: an SMR roller, a massage rod and a ball. The ball and the rod are located inside the SMR roller. Such massage sets are quite rare on the market. In most cases, only as a result of persistent work can we find a complete package that includes all three prevention tools. One example is the Blackroll - Blackbox set, which is much more expensive (about 32,000 HUF). Unfortunately, the orange and black Aptonia massage set that I use is no longer available, but a new version is available on the shelves of Decathlon. This set is practically identical to the original version, with the difference that the location of the spikes on the roller, ball and rod is slightly different, and the plastic inside of the roller is ash blue.

Material quality
I have used many different rollers, but this one had one of the best material quality. I personally prefer SMR rollers made of denser foam with a plastic core to their lightweight counterparts made of expanded polystyrene (EPS). The latter deform more quickly and are less durable, but they are cheaper. The spikes of the aptonian foam started to dull quite late. Although they are duller these days and the outer layer has worn off, they are still relatively good at penetrating the muscles. The mini spikes of the ball are completely intact, and I did not detect the slightest sign of wear on them. The massage stick is made of denser plastic, which makes it quite resistant, but it comes at a price: the stick is heavy. The biggest drawback of the roller is that the small pin that serves as the closure of the lid deforms easily. This means that the lid does not close perfectly, so the contents inside constantly fall out.

Specifications:

• Cylinder: 425 x 128 mm
• Rod: 300 x 53.5 mm
• Ball: 74 mm diameter
• Weight: 1.326 kg

Final Judgment
The roller included in the Aptonia massage set is of lower quality overall than the TriggerPoint Grid Travel and GymBeam Fitness Roller, but the complete package is much better value for money. This set is truly durable, and for 10,000 forints you will definitely not find a better package.

Tips before use
Use the massage roller on the floor, primarily to massage the muscles of the lower extremities, such as the buttocks, thighs (iliotibial band, hamstrings, hamstrings) and calves! The roller is also excellent for treating the muscles of the back. Its hard and textured foam structure provides an intense, deep massage. The massage ball is suitable for massaging your feet, back, calves and buttocks. You can use it to achieve a deep and precise massage on trigger points. Use it on the floor, leaning against a wall or using it manually! The massage stick is recommended for treating the muscles of the thighs and calves.