There’s a love-hate relationship when it comes to foam rollers. They’re both the best and worst thing to happen to your muscles before or after a workout. While they can be painful at times when used correctly (and occasionally, downright excruciating), foam rolling is still a simple, low-intensity modality to help improve muscle recovery. Even light, everyday use of a foam roller can help keep your muscle soreness at bay.
But will rolling across just any foam instrument do the trick, or is there more to this effective yet intense practice? Before we stretch into the best foam rollers and massage devices available today, let’s go behind the curtain and see if this practice is worth the aches and energy.
Types of Foam Rollers
Foam rollers can come in a wide variety of densities and patterns, each designed to meet the needs and wants of athletes everywhere. Below are the typical foam roller styles, along with other silhouettes that forgo a traditional tube design, yet can still be worthwhile rolling apparatuses pre- or post-workout.
Soft
Soft foam rollers can be a great introduction to foam rolling, as the practice is less intense across these more cushioned profiles. There’s more give to the foam as you roll out your knots, creating a more rejuvenating sensation without the harshness of other silhouettes. This isn’t to say foam rolling with a soft roller won’t find those trigger points, but it’s a more approachable endeavor, especially for novice athletes.
Firm
As you’d expect, firm foam rollers feature a harder, more dense foam construction, which can be great for particularly tight musculature. Despite the “firm” moniker, there’s still a little bit of give to the structure itself. These profiles typically feature a flat or slightly textured surface for added grip and traction, but still aren’t as aggressive as other foam roller types.
Grid-Style
Through the use of contoured shapes or raised nodes across the profile, this foam roller category is ideal for targeting particular knots and kinks along your frame. Most grid or contoured foam rollers feature little-to-no give, and the patterns can vary by brand and recommended area. Some contoured foam rollers may feature a raised middle portion ideal for hitting the back and spine, while others may showcase a valley-like imprint for calves and shoulder.
Deep Tissue
Now we’re getting into some serious tread patterns. Looking less like a recovery tool and more like an off-road tire, these foam rollers feature aggressive nodes and knuckles across their profiles for a more focused approach to trigger point relief. These intense foam rollers are not for the faint of heart, so it’s best to save this style for more experienced athletes who know how to navigate through their sessions.
Other Rolling Tools
Of course, rolling out your aches and pains can be done with a variety of rounded devices, too. For more precise treatment or smaller areas like the feet, massage balls can achieve excellent relief. If you desire more control across your device, consider a massage stick that features two handles for a rolling pin-like sensation across your tired calves and legs. Other silhouettes exist and can vary by brand, but ultimately, they’re all designed to perform the same. Take your personal wants and needs into account, and know there’s no real right or wrong answer.
How to Choose a Foam Roller
Density
Foam rollers can come in a variety of foam densities. Narrowing down how soft or foam you want your rolling session to be can be a great start to finding your ideal profile. Be sure to take your pain threshold and desired goals into consideration, especially when just starting out.
According to Gaetano Sanchioli, UPMC Sports Medicine athletic trainer for Pittsburgh Public Schools, most novice rollers should opt for a softer density at first. “If you have a really hard, firm foam roller and you're doing it for the first time, it’s probably going to be uncomfortable and you’re probably not going to want to go back to it. So, start soft and as you get more experienced (and more into it), you can go with a firmer foam roller.”
Texture
In addition to density, you’ll also want to consider whether you want a flat foam roller or grid-style profile. Flat or smooth rollers feature a more basic design that can provide even pressure across the targeted muscle group. Grid-style rollers, on the other hand, can be great for more pinpointed treatment, but may be too intense for some athletes. We recommend starting with a smooth foam rolling face first, and slowly work up to a more tread-filled profile as you get used to the practice.
Size
When it comes to a foam roller’s size, the main thing to consider is which muscle groups you plan to roll. Larger foam rollers can accommodate larger areas like the back, shoulders and lower body but may be difficult to maneuver when trying to hit smaller areas like the calves or arms. Shorter foam rollers can be more precise but might not provide the same coverage to when trying to roll out wider swatches. There’s also a matter of portability — smaller foam rollers are naturally more attuned to on-the-go relief.
In terms of foam roller diameter, most silhouettes fall between 5 and 6 inches. This provides enough height off the ground for efficient, controlled rolls. Some foam rollers can feature a tighter diameter closer to 3–4 inches, which can provide even deeper recovery, but there are far more options within that 5–6 range.
Extra Features
Today’s foam rollers can also house a number of additional perks like percussive therapy modules, contoured designs and others. These can help bring added convenience to each session, but aren’t entirely necessary for a well-rounded routine. If you want some additional therapy added to each regimen, be on the lookout for these particular features. Be prepared, however, to pay a little more for these functions, as added tech can typically escalate the price when it comes to these relatively affordable recovery tools.
How We Tested
We take our recovery very seriously and as such, have had plenty of experience with foam rolling over the years. Over multiple weeks, we utilized these top picks to keep our muscles at the ready for plenty of engaging exercise routines. We noted key features, including how comfortable each device felt across specific muscle groups, how convenient they were in addressing tired problem areas, how portable they were and other qualities. Bonus points were also awarded for versatility and overall looks because let’s face it, foam rolling’s already a tough sell, so it helps when the product looks more inviting than just a blank tube of EVA.
Our Best Picks
Rollga "The Everyday" Foam Roller
- Density: Medium
- Length: 18 Inches
If you want pinpoint relief in a lightweight frame, look no further than this impressive “Everyday” roller from Rollga. We found the contoured design easily placed all the emphasis on the muscles rather than bone, especially when it came to back and lower body treatment. Plus, the lightweight, 18-inch frame is easy to maneuver as you roll from head to toe. While we’re still unsure of the heat-sealed EPP foam’s durability over extended use, at less than $45, we’d be happy with replacing this roller if it ever comes down to it.
Lululemon Double Roller
- Density: Soft–Firm
- Length: 20 Inches
Two rollers for the price of one? Sign us up. The Double Roller features two varying textures designed to target different muscle groups — the softer exterior can help with arm and leg releases, while the firm interior features a more aggressive pattern for the back. Cleaning this EVA foam-based roller is a breeze, too; just a simple wipe down and you’re ready to go. Just be sure to keep all parts together when targeting arms and legs. The exterior shell has some rigidity to it, but we quickly found out it’s not stable enough to support your body weight, so the insert is required to reap the most benefits.
Fitness Gear 36-Inch Foam Foam Roller
- Density: Medium
- Length: 36 Inches
Simple and to the point, this 36-inch foam roller is a testament of quantity and quality. We were happy with the expanded coverage, allowing us to roll out our lower back and shoulders without much maneuvering, and appreciated the mildly dense foam construction. Also, the lack of texture creates an even pressure sensation during rolls, which can be a good starting point for novices. Some athletes have stated that overuse can lead to warpage over time, but at just $30, you’re not breaking the bank with this effective piece of recovery equipment.
OPTP Pro-Roller Soft Density Foam Roller
- Density: Soft
- Length: 36 Inches
For novice rollers or athletes just wanting a low-intensity session day in and day out, you can’t go wrong with this option from OPTP. We love the durability of the closed-cell EVA foam, and the toxic-free makeup helps ensure you won’t get that chemical smell as part of your routine. The 36-inch length can also be great for targeting larger muscle groups, which can be great starting points for foam rolling newbies, too. We do wish the “soft” foam had a little more density to it, though, particularly when treating trigger points. You can sometimes squish the foam too much, rendering your roll ineffective in the process.
Gaiam Essentials Foam Roller
- Density: Extra Firm
- Length: 18 Inches
If you’re looking for a little more structure in your rolling sessions, consider the Gaiam Essentials Foam Roller. This foam roller is “extra firm,” according to the brand, which can be great for more experienced users or those looking to generate even more myofascial release with each pass. We also appreciate the compact, 18-inch frame of this roller, which pairs nicely to its lightweight design for easier storage and transport. We do recommend keeping this silhouette dry and free of sweat during use, however. In testing, we found that any present moisture can lead to slippage across the profile, which can cause you to lose your place or balance mid-roll.
TriggerPoint GRID 1.0 Foam Roller
- Density: Firm
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Length: 18 Inches
You probably recognize this grid-style foam roller, and for good reason. The TriggerPoint GRID 1.0 is a great option for those looking to target precise knots and aches due to its lightweight frame, hollow construction for better shape retention and firm yet comfortable foam. Our tester states this was the first foam roller they ever purchased for at-home treatment and enjoyed how easy it was to target varying muscles without a lot of intense, unwelcome pressure. With that said, though, the shorter profile isn’t the best for back and shoulder releases, so you may want to consider longer options if these are your main sticking points.
Editor’s Note: If you’re enamored with the feel of the GRID 1.0 but desire a longer foam roller, consider the GRID 2.0, which features the same textured exterior at a taller 26-inch profile.
RumbleRoller Firm Massage Roller
- Density: Firm
- Length: 31 Inches
Want your foam rolling to have a little more grit? Step up to the intense traction of the RumbleRoller Firm. This monster truck tire of a recovery tool features a denser foam than its predecessor while still keeping those easily-recognizable nubs across the rolling surface. We like the RumbleRoller Firm for those midweek rolls where staying fresh from day to day is an absolute must. With that said, however, it took some time to become accustomed to the more aggressive nature built into this roller. It’s best to ease into the RumbleRoller, and instead, get used to foam rolling with a less intense model first.
Roll Recovery R4 Body Roller
- Density: Medium
- Length: 18 Inches
When our tester got ahold of this R4 Body Roller from Roll Recovery, they immediately dubbed it the “Godlilocks” of foam rollers — not too soft, not too firm. They also really appreciated the textured pattern across the surface, highlighted by a raised center groove that serves multiple purposes. For one, this channel can help you stay more aligned as you roll out your calves, IT Bands, shoulders and spine. Additionally, the raised side walls can be great for pinpointing pesky knots along your frame. It’s almost too good at this, in fact, and the pain may be a little too much for some. Naturally, though, we think the pain is worth it in this instance.
Hyperice Vyper Go
- Density: Firm
- Length: 10.6 Inches
Vibration therapy is a popular recovery modality, most often showcased in massage guns. That doesn’t mean your foam rolling sessions can’t shake things up, too. We really enjoyed the compact design of the Vyper Go, as the contoured shape fit perfectly across our thighs, calves and feet for enhanced myofascial release. Plus, the Vyper Go can be paired with Hyperice’s companion app for guided recovery sessions that don’t require any toggling or fussing. This smaller, TSA-approved roller is on the shorter side, however, which may limit how many muscle groups you can target. For example, we found it somewhat difficult to truly unlock our lower back and shoulder areas across its more compact, contoured frame.
Brazyn Performance Morph Collapsible Foam Roller
- Density: Soft–Medium
- Length: 14.5 Inches
Foam rollers can be great, effective fitness tools, but their cylindrical shapes aren’t the most portable. This foam roller from Brazyn Performance takes the traditional model and literally reshapes the landscape with a collapsible frame that fits easily in a gym bag or luggage. We admire the innovative profile, and quite frankly have yet to travel without it, but the Morph is not without its flaws. For one, the Morph features a softer foam than other rollers on this list, which might feel too plush for some, more advanced enthusiasts. Also, the corrugated foam panels that allow for compact storage can feel awkward across the skin, especially if your shirt gets hung up in-between panels.
Lo Rox Aligned Travel-Size Foam Roller
- Density: Medium
- Length: 12 Inches
Looking for a compact, portable roller that fits neatly in your gym bag? Look no further than this sleek, discrete silhouette from Lo Rox. At just 12 inches long and four inches wide, this small foam roller is plenty totable while still delivering excellent myofascial release. We also enjoy the raised circle texture present across the surface, as this helped us keep the roller in-place when making passes across larger areas like the thighs, hamstrings and IT Band. The portability of this foam roller is excellent, but be advised that the smaller dimensions mean you’ll need to sit closer to the ground for proper pressure. This compromised seating can make it difficult to roll the device at times, all while covering less ground than other larger silhouettes on this list.
Other Good Options
Tiger Tail Original 18-Inch Massage Stick
Sometimes you just need a quick reprieve instead of getting down on the ground and diving into a full rolling session. This is where massage sticks can be a great option, and there’s none better than the Original Tiger Tail. We liked the comfortable, ergonomic grips at each end, allowing us to fine-tune the pressure placed across our calves, thighs, neck and more. We used this rolling pin-like accessory mostly after a long run or hike, and thoroughly enjoyed the on-the-spot treatment. Like a traditional rolling pin, though, the Tiger Tail is best used with two hands. You can target single-hand areas, but it requires some awkward propping and adjustments, which take some practice to master.
Therabody Wave Solo
Massage balls can be fantastic for smaller areas like the feet for relieving any muscle tension, and the Wave Solo brings all of today’s tech breakthroughs to this small, handheld silhouette. About the size of a baseball, this roller features a wave-textured exterior for exceptional traction and three customizable vibration frequencies for an added zest of relief. The Wave Solo can also be paired with the Therabody app for guided sessions. Be mindful, though, of the flat face where the button toggles reside. This gives the exterior a lip and might not roll as seamlessly as a traditional lacrosse ball.
Symbodi Vertiball
Massage balls are great for pinpointing particular knots and aches, but they aren’t the easiest to navigate in the upper body. Oftentimes, you need to sandwich the ball between you and a wall, and pressure needs to be maintained, which can be a bit of a burden. This mountable Vertiball takes those headaches away, and we found the smooth, dense roller to be a blessing across our shoulder blades and scapula. Plus, the suction does give this device a firm footing, provided you mount it to a flat surface. We tested the Vertiball on some textured walls in our abode and found it lacked the contact needed for that lockdown placement.
Lifepro Swirl Yoga Wheels Blue
Yoga wheels can be a great addition to your setup, both as an accessory to your normal flow, but also as a relieving way to roll out any errant aches and pains. We like this package deal from Lifepro as you get three varying diameters for an exceptionally reasonable price. Plus, each wheel showcases an excellent build quality that can house your bodyweight with ease, perfect for rolling out the lower back and spine. Of course, given the profile of this effective stretching and rolling tool, there’s less surface area across the contact point, meaning you’ll likely need to maneuver the device a few times to paint across larger areas.
Roll Recovery R8 Plus
For tight IT bands, quads and hamstrings, this clamp-like device can provide excellent relief without the need for a comfortable floor to roll on. The R8 Plus also features a unique dial adjustment that allows you to change the pressure placed on your extremities, depending on how deep the ache is. We also enjoyed the compact, travel-ready silhouette of this roller during testing, but don’t expect this to replace your trusted foam tube. Because of the oblong, clamp-like profile, the R8 Plus is not the best for lower back or neck aches. It may be best to pair this tool to one of your more robust foam rollers for a more well-rounded regimen.
The Benefits of Foam Rolling
The idea behind foam rolling, despite popular stereotypes, is not self-torture, but rather, self-mysofascial release or SMFR. This studied modality has been shown to help relieve muscle soreness and inflammation by breaking up tightness in your muscle fibers and promoting greater blood flow to the targeted area. “Essentially, what you’re doing is mobilizing those different layers of tissue. You’re sort of grinding them together; you’re making sure they don’t stick together and creating more movement,” says Sanchioli. “So, it’s helping in a sense of stretching, it’s helping in a sense of massaging and it also helps to hydrate that area as it allows those fluids to kind of work their way back in and create more lubrication.”
Outside of the physical benefits of foam rolling, Sanchioli adds that he favors the practice for its simplicity, too. After all, most foam rollers are compact and light enough for easy portability, and you’re able to target nearly any muscle area (with the right technique, of course).
“It kills a couple of birds with one stone, also,” he adds. “Not only are you doing the massage and the myofascial release, but because you’re lying down sort of in a stretched position sometimes, it’s also working on flexibility and stretching. The roller is doing that with the micro stretching and micro massage type of stuff, but you’re also putting yourself in a position where you’re stretching other body parts and other muscles. A lot of times, too, you’re in a position where you have to use your core quite a bit, so you’re almost doing core exercises while you’re doing SMFR and stretching, all at the same time.”
When Should You Foam Roll?
In theory, foam rolling can be an effective fitness tool whenever you decide to use it. In pre-workout scenarios, foam rolling can help loosen tight muscles and increase tissue elasticity, resulting in a better range of motion as you work through your day’s exercises and modalities. It can also be a low-effort way to activate slumbering muscles, much like how you’d use a massage gun to jumpstart these targeted areas.
While pre-workout activation is certainly a possibility with your foam roller, Sanchioli states that post-workout rolling can be a more fruitful endeavor. “The muscles are warmer, they’re more hydrated, they have a lot of blood around them so they’re going to be more apt to stretch and be flexible after a workout, so that’s a great time to do it,” he says.
Are we saying that we’re always blindly wanting to roll out our tired muscles post-workout, especially after a grueling strength training regimen? No. Is it worth the aches and time? In our opinion, yes. “It’s one of those things where you’re not going to hurt yourself trying it, so it is kind of fun to just play around and see what works and see what doesn’t and there’s no right or wrong way to do it,” Sanchioli adds.
How to Use a Foam Roller
While using a foam roller can vary in terms of the muscles you plan to target, there are a few common instructions that can be worth your time during practice. First, it helps to have your muscles fully extended when rolling, so for areas like arms and legs, make sure you’re fully stretched out throughout the rolling process. Once you’ve identified your area, here are a few tips to an efficient rolling session:
- Begin at one head of the targeted muscle, providing enough pressure that promotes some discomfort without leaning into pain.
- Slowly roll your muscle across the foam roller, for roughly 4–5 passes, traveling the entirety of the muscle area with each roll.
- If you have a pinpoint ache or sore spot, stop and rest on that area for roughly 20–30 seconds, creating enough pressure where you feel it without causing too much pain.
- As you grow accustomed to foam rolling, feel free to experiment with different body positions and levels of pressure. The more experienced you become, the more worthwhile each session will be.
For a more thorough understanding of how to use your foam roller, along with precise instructions for varying muscle areas, be sure to read our helpful guide on how to use a foam roller.
