A system and methods are disclosed for manipulating soft tissue. In some embodiments, a roller has a cylindrical core with a plurality of protrusions disposed thereon, each protrusion having a height, durometer and radius of curvature and separated axially and circumferentially from nearby protrusions. Spacing between tow protrusions may allow protrusions to contact soft tissue while nearby bony tissue, nerves or wounds are avoided. End caps on the cylindrical core have a major diameter that may be less than, approximately the same as, or greater than the diameter of the cylindrical core and the height of the protrusions. A circumferential band may be devoid of protrusions.
