Must a foam roller be high density in order to reap massage benefits?

Must a foam roller be high density in order to reap massage benefits?
Although often referred to as high- or low-density, DENSITY (i.e. weight/volume) is a misnomer; FIRMNESS is actually the property that you're interested in.

The softer "low-density" foam rollers provide much benefit and are great for beginners, who's muscles are typically more sensitive to physical pressure. Low-density foam rollers also have one advantage over high-density foam rollers -- they conform better to certain body parts. A drawback is that low-density foam rollers are almost always made from polyethylene foam (a.k.a. ethafoam), which breaks down relatively quickly under pressure. In fact, you may need to replace a low-density foam roller every few months if you use it daily.

The firmer "high-density" foam rollers press harder on the muscle and do a better job of breaking up adhesions (a.k.a. knots or trigger points). They're also made from better grades of foam. While they cost more initially, they last much longer, so they're a better investment for athletes and other frequent users.

For the most effective massage, firmer is better, but only to a point. The firmer the roller, the less flexible its surface. Consequently, extremely firm rollers, such as those made from bare PVC pipe, put too much force on high spots and too little force on low spots. They're OK for rolling larger muscle bellies, but aren't flexible enough to conform to other areas of the body, such as near bones and and muscle attachments, where adhesions tend to accumulate.

My recommendation is to start with a low-density foam roller, and use it regularly (about as often as you exercise). Within a few weeks, the quality of your muscle tissue will improve and the rolling will become less painful. At that point, you're ready for a firmer roller. You might also consider using a RumbleRoller, a new type of foam roller that more closely approximates deep-tissue massage.
I see foam roller sets available but most do not say they are high density foam. Is that really necessary in order to get good results?

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