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The Best Foam Rollers

By Ingrid Skjong and Amy Roberts

Foam rolling: These days, it seems like everybody’s doing it. A growing body of research as well as bodywork pros—physical therapists, massage therapists, and personal trainers alike—extol the soft-tissue benefits of self-massage for improvements in muscular flexibility and reduction in stiffness (and even pain). Gyms and physical-therapy centers are strewn with them, but how do you know which rollers are best for at-home use? To find out, we whittled down hundreds of options to a top-selling selection of the most popular roller types, and enlisted a cadre of experts and their muscles for more than 45 hours of kneading and compressing. We discovered that the ubiquitous firm-density foam rollers made of expanded polypropylene (EPP) aren’t much different from one another, at least in terms of the therapeutic benefits they can deliver. But the AmazonBasics High-Density Round Foam Roller  stood out from the EPP pack as the best basic roller, proving you don’t have to spend a lot to get relief.

Everything we recommend

Amazon Basics High-Density Round Foam Roller

The best foam roller to use at home.

This roller provides the firm density experts recommend—with a slight surface texture to prevent slipping—at an affordable price.

Buying Options

OPTP Black Axis Firm Foam Roller

Pro quality.

Regularly more expensive than our pick, this foam roller is otherwise highly similar to it.

Gaiam Restore Total Body Foam Roller

A softer touch.

For rolling newbies (or those looking for a softer touch), this medium-density roller has a bit more give than a firm EPP roller but still maintains its shape under pressure.

TriggerPoint Rush Roller

For deeper smr.

More expensive than our other picks and available only in a 13-inch length, this roller nevertheless delivers thanks to a diamond-shaped pattern of ridges that allows you to address knots in specific muscle groups (calves, glutes, and so on) with precision.

Tiger Tail Original

Portable, firm foam.

A rolling massage stick with a plastic core encased in finely textured, dense foam. It’s lightweight yet can really dig into tight spots.

What to look for

Most firm-density foam rollers are made of EPP, which should provide sufficient firmness for most self-massage applications.

A standard, 36-inch long roller (with a 6-inch diameter) is useful for most body parts. But smaller or larger models may better suit your needs.

For self-myofascial release (SMR) as well as for use in certain exercises, the AmazonBasics High-Density Round Foam Roller  does as good a job as other foam rollers at a lower price. Made of EPP, the cylinder has a slightly rough surface texture that keeps it from slipping against clothes or the floor, and the 36-inch size allows for techniques that smaller rollers don’t, like stretches that involve lying along its length. The only caveat is that people who are new to foam rolling or sensitive to the pressure of self-massage (it can hurt!) might find the very firm density—like that of just about any EPP roller—to be too intense.

A great roller that’s not our top pick because it costs a bit more than our top pick, the OPTP Black Axis Firm Foam Roller  is a firm-density EPP foam roller, considered the gold standard for alleviating muscle tension and knots. It delivers as expected, with the company’s 30-plus-year reputation for quality, long-lasting equipment under its belt.

When you’re new to rolling, it can hurt. The Gaiam Restore Total Body Foam Roller , made of polyethylene foam, is less dense and therefore less intense on muscles than the EPP material of firm rollers. But it isn’t so soft that it immediately warps under weight, and its full 36-inch length makes it useful for all sorts of rolling and exercise purposes. However, simply due to the nature of the material—not to mention the fact that your muscles will eventually adapt and may need a firmer pressure—it’s unlikely to be useful for as long as a standard black roller ought to be.

We like the textured TriggerPoint Rush Roller for targeted, deeper work on areas like glutes, hamstrings, and calves. At just 13 inches long, the Rush isn’t as versatile for spanning the length of larger muscle groups, such as the upper back. But as a complement to a longer, smooth roller—or a compact option that allows for both rolling and sustained trigger-point work—its pattern of diamond-shaped ridges addresses knots with a degree of control (and an intensity) that we struggled to access with other highly textured rollers. If you’re new to rolling or thinking of upping the ante, the Rush is quite firm—more so than our other picks, as well as its sibling, the TriggerPoint Grid 2.0 (26″) , which   we also liked .

The rolling-pin-like Tiger Tail Original  is made  of foam-covered plastic with comfy rubberized handles. Given its petite size, it’s great for travel, as well as for digging into smaller spots on the body, particularly the neck and calves. On the flip side, it’s not nearly as good at SMR for larger muscle groups—you simply can’t get the same level of pressure or expansiveness as you can by lying on top of a large foam roller—so it’s best used as a supplemental product.

The research

Why you should trust us, who this is for, how we picked and tested, our pick: amazonbasics high-density round foam roller, runner-up: optp black axis firm foam roller, also great: gaiam restore total body foam roller, also great: triggerpoint rush roller, also great: tiger tail original, what about vibrating foam rollers, how to use a foam roller, care and maintenance, how long should a foam roller last, other good foam rollers, the competition.

To home in on the best foam rollers during our initial testing for this guide, we enlisted two experts: massage therapist Polina Savelieva, owner of Active Outlook Massage in Astoria, New York, at the time of our testing, who’s also a certified personal trainer and USA Triathlon coach; and physical therapist Matthew Rector, director of business development at H&D Physical Therapy in New York City at the time of our interview, who also holds a certificate in applied functional science from the Gray Institute. We also interviewed Michael Fredericson, MD, professor of orthopaedic surgery at the Stanford University Medical Center and the co-author of Foam Roller Techniques for Massage, Stretches and Improved Flexibility ; Lindsay Lopez, owner of Form Pilates in New York City at the time of our interview, for her take on rollers in exercise; Jon Graff, marketing director at exercise-equipment manufacturer SPRI at the time of our interview, to learn more about the materials and manufacturing of foam rollers; and Thomas Best , a professor of orthopedics at the University of Miami Miller School of Medicine, for his thoughts on foam rollers that vibrate . Later, we reached out to OPTP (maker of our runner-up pick ) and interviewed marketing coordinator Stephanie LaHaye to learn more about the life span of foam rollers.

Supervising editor Ingrid Skjong is a certified personal trainer (NASM CPT) and an enthusiastic runner who has included foam rolling in her regular routine for more than seven years. She has also taught foam-rolling techniques to personal training clients and willing family and friends.

Writer Amy Roberts is a certified personal trainer (NASM CPT) and a running coach twice over (USATF Level 1 and RRCA). She has foam rolled consistently for years, using many different types and textures in her pursuit of the best self-myofascial release.

Foam rolling is for pretty much anyone. ( Some conditions contraindicate the practice , however; when in doubt, check with a professional.) It is a technique of self-myofascial release (SMR), or self-massage, to help lengthen the fascia that covers the muscles, which, when restricted, can cause muscle tightness and adhesions (knots). A foam roller is a massage tool. By targeting muscle groups and using both gravity (placing the muscle atop the roller) and friction (the rolling action), you can effectively break up and ease out tight tissue. Foam rolling is good for anyone who sits a lot (the fascia can tighten in response to being held sedentary for too long), anyone who moves a lot (the fascia can tighten when at rest after being used a lot), and anyone who likes to work out (the fascia can tighten in response to being overworked, and may also tighten in other places to compensate for muscles that are overworked).

The experts we consulted for this review agree that a smooth-surfaced, 6-inch-diameter, 36-inch-long roller is the best general tool for SMR: It’s the most versatile for larger and smaller muscle groups alike, and you can also use it as a prop in your workouts. Short rollers will do the trick for some areas of the body ( we recommend this one ). But only long rollers allow you to, for instance, lie comfortably along their length to gently roll your back muscles, or stretch the front of your body. And in most cases, you want the firmest material you can tolerate to go as deep as you can—some trainers we know use actual PVC pipe and skip the foam entirely.

A bumpy, ridged, or otherwise textured roller can be good for targeting specific knots (known as trigger points) or for someone who prefers even deeper work. And a handheld option that fits in a gym bag is great for its portability, for hitting smaller muscles (such as your neck or ankles), and for partner work, if you’re lucky enough to have someone who’ll use the roller on you. But because you physically can’t produce as much pressure from pushing with your arms as you can from lying on top of a roller (ah, gravity!), the handheld roller is better used as a supplemental tool rather than your primary one. Likewise, other implements, such as firm rubber balls or smaller rollers, are also available and are great for very specific purposes—but because of their specificity, we didn’t look at those for this guide.

Altogether, we’ve tested 21 different foam rollers.

The physical therapist, the massage therapist, and Amy then spent at least an hour with each roller we tested, using it on themselves and discussing its merits and demerits with colleagues. We considered each roller for:

• size, including diameter, length, and weight/heft
• surface texture
• perceived durability
• ease of use/rolling ability

As it turns out, the ubiquitous firm-density black foam rollers made of EPP (expanded polypropylene) aren’t much different from one another, at least in terms of their therapeutic benefits. What set the AmazonBasics High-Density Round Foam Roller  apart from others is twofold: its bargain price, and its slightly rough texture—sort of like those nonskid grips you’d affix to a tub—that helps keep it from sliding out from under you, whether you’re rolling or using it for exercise.

While this roller isn’t made by a tried-and-true pro source—our massage therapist expressed surprise that Amazon even makes rollers—nothing about its construction or its nearly 60,000 mostly positive Amazon reviews leads us to think it would be anything but long-lasting.

The 36-inch version is the ideal length for the widest variety of uses, but the AmazonBasics roller also comes in 24-inch, 18-inch, and 12-inch sizes for portability (one good reason to stick with 36 inches is that it will support your entire spine if you’re using it parallel to your body). The roller’s dark color works for a simpler reason: It doesn’t show as much dirt picked up off the floor (but you should still clean your roller after each use).

Flaws but not dealbreakers

There’s really not much negative to be said about this roller, other than the fact that it may be too firm for some people, at least as an entry-level option.

The OTP Black Axis Firm Foam Roller is the same size (36 inches) and density (firm) as our top pick, but it costs a bit more and hails from a well-known company. Orthopedic Physical Therapy Products (OPTP) has been an industry leader in providing quality products for use in professional settings for more than 30 years. This roller lives up to those high expectations, delivering reliable compression for large and medium muscle groups alike. However, one thing emerged in our testing: Those firm, black EPP (expanded polypropylene) rollers aren’t all that different from one another, at least when it comes to at-home use. Pro products are typically held to higher standards of durability, as they’re often used all day, every day, in gym or PT settings. That said, for both home use and value, you’ll likely be just as happy with the quality of our slightly less expensive top pick from AmazonBasics .

Foam rolling hurts—or at least it can be pretty darn uncomfortable, especially for a novice or anyone recovering from an injury. If this describes you, or if a firm black EPP roller is simply too intense, you’ll likely prefer the Gaiam Restore Total Body Foam Roller . Made of polyethylene foam—which, unlike EPP, is frothed with air rather than compressed—it provides a softer texture. This type of foam, however, is also likely to compress and warp with long-term use because the air is eventually pressed out. The Gaiam roller is not too soft (described as “semi-firm” on the company’s website, it’s similar in density to foam packing material), meaning it’ll have a bit more longevity both in your routine—before you’re ready to upgrade to a firmer model—and, most likely, in life. The full 36-inch length gives it more versatility than shorter rollers for large-muscle-group work (mid-back, for example) and also provides support for the tailbone and a neutral spine position.

It can be tricky to achieve deeper SMR with a smooth foam roller. Nubs, knobs, and ridges can help reach stubborn knots or areas that warrant deeper manipulation. We kept coming back to the TriggerPoint Rush Roller : A 13-inch roller textured with a diamond-shaped pattern of ridges, which the company says contributes to a shearing effect (essentially oppositely directed parallel forces acting on a muscle). We found that it works particularly well as a supplement to a smooth roller, when we want a deeper, more precise focus on knots in calves, glutes, or hamstrings—though the Rush would also serve those who simply want more intensity in their daily rolling routine. Made with a layer of ethylene-vinyl acetate (EVA), a closed-cell foam, over a hollow plastic core, the Rush is less aggressively textured than other deep-tissue rollers we tried. It’s also shorter—and more expensive—than our other picks. But the ridges do the job, and the Rush’s smooth roll and sturdy construction make for a no-fuss experience. We felt a difference after using it in comparison with other textured rollers, mostly because we were able to use it longer. And though it delivers on intensity, the Rush isn’t so aggressive as to be prohibitively painful.

Many brands of the 6-inch-diameter rollers—including our top pick —come in shorter lengths, typically 12 and 18 inches, that are somewhat easier to travel with. (We also tried a couple of rollers designed for travel , but neither won us over completely.) But if you don’t want your roller to take up significant real estate in your gym bag or suitcase, look to a handheld roller. The Tiger Tail Original  is our pick for a smooth-surface portable roller. Its small diameter allows for more targeted trigger-point work, yet the length is generous for most parts of the body. Because it’s harder to access some muscles (like the upper back) with a handheld and you won’t get nearly as much pressure as you can from an on-the-floor model, this is really best used as a supplement to your SMR routine.

Vibrating foam rollers (equipped with battery-powered motors) take things up a notch—at souped-up prices. But so far, we’ve found that for most people, they don’t live up to all the buzz.

The effects of adding vibration to SMR remain largely unstudied. Subjective assessments have suggested that vibration can aid recovery and/or mitigate foam-rolling-related discomfort, Thomas Best, MD, PhD, professor of orthopaedics at the University of Miami Miller School of Medicine, told us in a phone interview. “I can’t tell you that it’s going to help, but people have tried it, and they like it,” he said. Best added that if people enjoy the vibrating sensation, they may be more inclined to foam roll for longer and more often, potentially boosting the therapeutic effects of the self-massage.

Massage therapist Polina Savelieva and Amy reviewed four top-rated, best-selling models: the Hyperice Vyper 2.0  (currently unavailable), the NextRoller , the VulkRoll Vibrating Foam Roller , and the Product Stop Vibrating Foam Muscle Roller (currently unavailable). In 2021, we also tried the Therabody Wave Roller . We used each one as a foam roller first (no vibration), then rolled with each on its lowest and highest power settings, evaluating the sensation and intensity.

The vibrating foam rollers we tested cost at least double the price of our top pick and are all fairly loud. If you plan to use a vibrating foam roller at home, you may have to time your rolling so as to avoid disturbing others. In addition, all of the powered models we tried are significantly shorter than our non-vibrating roller picks (12 to 18 inches in length, compared with our top pick’s 36 inches), which could make them too short to use on some larger muscle groups.

With those caveats in mind, Amy preferred the longer, more expensive, and slightly louder VulkRoll Vibrating Foam Roller .

Ultimately, though, we think most people would be better served by spending less than a third of the cost of either model on our top pick . ( See more details on all five vibrating foam rollers we tried. )

Now that you have this thing at home, what the heck do you do with it? “It’s not a self-explanatory tool, and there are so many varied uses,” said Stephanie LaHaye, marketing coordinator at OPTP. If you understand a few key concepts, SMR isn’t complicated. There are two main techniques you can use: 1) rolling back and forth, which creates friction and a rolling-pin-like ironing-out of the fascia, and 2) holding still on a tight spot, for trigger-point targeting to “melt” away knots. The other basic concept to understand: When you hold yourself atop the roller, the more gravity you can create on a muscle, the more intense the work. This generally means looking at your body’s points of contact with the floor—the closer your hands or feet are to the roller, the more you can hold yourself up, and the less intense the pressure of the muscle on the roller. The fewer and further apart the points of contact, the greater the pressure on the muscle you’re rolling.

An example: When rolling out your hamstrings (backs of the thighs), you can put both legs on top at once, which is less intense because the pressure is distributed across two legs. You can also slide the roller over so just one leg is on it, and use your other foot on the floor (knee bent) to support some of your weight; this becomes more intense because you’re hitting just one leg. Or, you can do one leg and hold your free foot off the floor entirely (getting more intense), or even cross that free leg on top of the worked-on leg to add more weight and pressure (most intense).

A typical method to ensure you hit all the major muscle groups is to go from the bottom up: Start with your calves, then your hamstrings, then your glutes (sitting on top of the roller with one ankle crossed over the opposite knee to target one cheek at a time), then flip over to get your quads, then do the sides of your hips to get the tensor fasciae latae (TFL), then lie across the roller at your middle back to get your shoulders. It’s generally not recommended to roll across the lower back, which could put undue pressure on the lumbar spine and its intervertebral discs. Instead, rotate the roller so it’s running down the length of your back, and rock from side to side to roll one side at a time, taking care not to roll over the spine itself.

The New York Times has a handy foam roller tutorial , outlining how to do five specific exercises.

Caring for your foam roller need not be difficult. Jon Graff, marketing director at SPRI at the time of our interview, shared the following advice: Store your large roller upright, somewhere not in direct sunlight (some foams may degrade from UV light). Don’t wear clothing with zippers or buttons that may gouge the roller’s surface when you’re rolling. After use, rub the roller with a damp sponge or antibacterial wipes, and clean it with a cloth dipped in soapy water followed by a good rinse every once in a while. (Don’t soak it, though, as some foams may absorb water and take forever to dry.)

It’s hard to gauge exactly how long a foam roller will last. “There are so many variables,” said Stephanie LaHaye, marketing coordinator at OPTP (maker of our runner-up pick ), including how and where it’s used, as well as the frequency with which you use it. “Buying a quality foam roller, however, will help increase the life span of the tool.”

Foam rollers are often made of polymers like expanded polypropylene (EPP) and polyethylene foam. “They’re both recyclable,” said Kiersten Muenchinger, associate professor of product design at the University of Oregon, who studies sustainability, “but neither are highly recycled in our recycling systems.”

Recycling is just one part of the story. Durability can play an important role in the decision-making process. Rollers made of softer materials , like the aforementioned polyethylene foam, have the potential to warp over time, particularly when used frequently. Unless you’re sensitive to the pressure of SMR, consider rollers made of sturdier EPP (like our top and runner-up picks ), which have the potential to last longer. Rollers made of ethylene-vinyl acetate (EVA, a foam often found in the soles of running shoes) or PVC are also hardier and built to sustain higher-volume usage.

Some rollers are made of “natural” materials, such as cork or bamboo, but they’re not necessarily more sustainable than a roller made of synthetics. “‘Natural’ is this weird, undefinable thing that has no regulation to it,” Muenchinger said.

Bottom line? Solidifying what you want from a foam roller before you make your purchase can help ensure a satisfying—and long-lasting—relationship with it. “If you keep something twice as long, you’ve increased its sustainability twofold,” said Muenchinger.

There were no real complaints from our experts about the attractive TriggerPoint Grid 2.0 , a longer version of the well-known TriggerPoint Grid . It rolls nicely and provides a firm density and good self-myofascial release, though no one could really feel much of a difference from its ridged, foam-covered plastic over a regular foam roller. And though it’s 26 inches long (the original Grid is 13 inches), that’s still 10 inches shorter than most full-size rollers. It’s also much pricier. But we’ve used one for about six years to good effect, and it’s held up well.

The somewhat spongy appearance of SPRI’s EVA Full Foam Roller might make you think it’s a big softie, but don’t be fooled: The medium-density foam is a bit firmer than the Gaiam Restore’s polyethylene foam, but it has more give than any of the black EPP rollers. In other words, it’s a fine pick if you’re looking for something in the middle and don’t mind spending a bit more.

Smooth rollers

The LuxFit Foam Roller (High Density) (available in 12-, 17½-, and 36-inch lengths) has the same slightly textured surface and density as our top pick . Somehow, though, it felt a bit picked over. As we discovered during testing, many of the firm black EPP rollers don’t differ much in form or function. So if the AmazonBasics roller isn’t available, this one—which, in the 36-inch size, regularly costs $5 more—will do the job just fine.

Textured rollers

The 321Strong Foam Roller (Medium Density Deep Tissue) and the Original Body Roller —both 12½ inches long and 5¼ inches in diameter—turned out to be nearly identical, with the same textured pattern. The Original Body Roller is too light and slipped out from under us several times while rolling. The 321Strong roller had a distinct chemical smell out of its plastic that dissipated only after several weeks. We felt its deeper texture when rolling, but it was tricky to control when it came to targeting areas like the calves precisely.

The dual-textured Gaiam Restore Deep Tissue Foam Roller is made of smooth, dense foam. But it feels cheaply made. We also spotted a few customer reviews on the Gaiam website complaining of internal cracking or seams coming apart.

With its aggressive-looking studs, the RumbleRoller Full-Size Original can look awesome or awful, depending on your deep-tissue needs. Either way, our experts cautioned that this isn’t the roller for people who are new to SMR—and indeed, it’s better for sustained trigger-point work over rolling.

Smooth and dense, with a texture that looks like elongated bubbles, the 26-inch Teeter Massage Foam Roller (Less Firm) isn’t wholly unpleasant, and we liked the longer length (though it’s still 10 inches shorter than many of our favorites). But we found it slippery and bumpy to roll on, and it had two pronounced seams that were fairly sharp.

The assertive looking knobs on the 26-inch Teeter Massage Foam Roller (More Firm) are intense and, for most people, would be too much for rolling. Like the RumbleRoller, this one is more suited for lingering trigger-point release.

The design-forward The Grind by Yuniti  (available in four chic colors) has two panels of rugged, thumb-like knobs separated by a pair of smooth, 1½-inch strips. We couldn’t really get the benefits of flat and textured rolling as it promised—it rolled too unevenly—but targeted trigger-point relief was doable. Still, it wasn’t markedly better than many of the other textured rollers we tried.

Handheld foam rollers

The Idson Muscle Roller Stick for Athletes consists of nine dimpled, hard-plastic segments that are noticeably harder than the foam-covered roller of our favorite handheld SMR tool . The dimples provide a bit of added texture, but we didn’t notice a significant difference in intensity or the ability to finesse the amount of pressure applied.

The Pro-Tec Roller Massager is similar to the Tiger Tail, but its foam covering is segmented, with the ability to slide the segments together or keep them apart. Unfortunately, our pros found them largely ineffective in terms of changing the depth of the massage the roller provides—and given that the Pro-Tec is a handheld with the obvious limiting factor of arm strength, it doesn’t bring much new to the table.

Travel foam rollers

The Brazyn Life Morph Collapsible Foam Roller has a smart design: The roller collapses flat so it can be tucked into its mesh bag for travel or storage; loops on either end of the roller are pulled firmly to bring the roller back to its cylindrical shape. The mechanism held up over repeated pulls and deflates. Compared with our favorites, though, the roller felt hard and rolled clunkily. We took it on the road on a few occasions, and it was nice to have something to roll with, but it never won us over.

Like its sibling, the Gaiam Restore Deep Tissue Foam Roller , the collapsible Gaiam Restore Foam Roller (currently unavailable) didn’t feel great. Cleverly designed, it slides apart into two portable, packable sections. But it’s hard and bumpy to roll on, and a corner of the foam began to pull away from the body soon after we tried it.

Vibrating foam rollers

We dismissed the HoMedics Gladiator Vibration Foam Roller without testing because while most vibrating foam rollers are rechargeable, this one runs on four C batteries, which—with frequent use and replacement—would quickly add to its otherwise lower cost.

By far the strongest—and priciest—vibrating foam roller we've considered, the 13-inch Hyperice Vyper 2.0 had a supple foam covering with nicely rounded edges. But in our testing, we found it to be too powerful, even on its lower settings. It was also the loudest foam roller we tested. (Hyperice now makes a Vyper 3.0 , which we haven’t tested.)

With its nubbed texture, the NextRoller looks intense even before you turn on the vibration. “I like this type of roller for sustained static work on certain areas, and I enjoyed using it on my hamstrings where I felt like it was allowing for deeper work,” wrote massage therapist Polina Savelieva. Still, “I feel the same as I do about all knobbly rollers: I don’t think it is for the average user,” she cautioned, as knobbly rollers can increase the risk of bruising. This roller is really loud at its highest setting, and like other vibrating foam rollers, it’s shorter (13 inches) and much more expensive than our top pick.

The 12-inch Therabody Wave Roller is sleek and smooth with an upscale feel, all the way down to its cloth storage bag. Its five vibration settings range from soothing and gentle (levels one through three) to serious vibration (levels four and five). Like many of the vibrating rollers we’ve tried, it does emit a loud hum at top speed—particularly when it’s vibrating on the floor (we moved to a yoga mat to help dampen the noise). That said, it feels nice to use for short periods of time.

The VulkRoll Vibrating Foam Roller ’s 18-inch length was enough for Amy to roll two legs at once (though the VulkRoll is still shorter and more expensive than our top pick). Unlike the other powered rollers we tested, this one has an undulating setting, which we found soothing for sore muscles, especially along the calves.

This article was edited by Tracy Vence and Kalee Thompson.

Meet your guides

Ingrid Skjong

Ingrid Skjong is a supervising editor on the appliance team, focusing on the likes of ranges, refrigerators, dryers, and dishwashers. She previously covered fitness for Wirecutter and has been an editor and writer at various lifestyle magazines. She is an avid runner and lives in New York City.

Amy Roberts

Amy Roberts is a certified personal trainer (NASM-CPT), a running coach (USATF Level 1), and a regionally competitive runner. She also served as a staff writer for the Good Housekeeping Institute for nearly five years, working closely with the engineers and other scientists to interpret product test results.

Further reading

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Upgrade Your Recovery Routine With the Best Foam Rollers

We tested 27 options to find comfortable, effective rollers that are easy to use

Michelle Parente, CYT, is a New York City-based yoga sculpt instructor and lifestyle journalist specializing in health, wellness, and fitness content. As a commerce writer, it's Michelle's mission to provide researched and reliable product recommendations.

Jenna Clark is a freelance writer specializing in commerce, wellness, and lifestyle content. In addition to Verywell Fit, Jenna has contributed to several publications including Business Insider, TIME, Women’s Health, Tripadvisor, Southern Living, and more.

Erin Pereira, PT, DPT, is a board-certified clinical specialist in orthopedic physical therapy.

Rich Scherr is a seasoned journalist who has covered technology, finance, sports, and lifestyle.

Verywell Fit / Shannon Bauer

Anyone can benefit from foam rolling , says Noelle McKenzie , CPT, co-founder of Leading Edge Personal Trainers, because both exercise and everyday life can contribute to uncomfortable muscle tension. “Whether you're sitting at a desk or standing on your feet for several hours of the day, your body responds by becoming tight ,” she explains. Enter foam rollers, which provide relief by releasing tension and promoting blood flow, says certified personal trainer and functional strength coach Sydney Sherman ,  NASM-CPT, CFSC. 

To find the best foam rollers on the market, we first consulted eight experts to learn which key features are important to consider as you shop. Then, we tested 27 foam rollers from popular fitness brands at home, focusing on our glutes, calves, quadriceps, hips, and hamstrings. At the end of the testing period, we evaluated each foam roller based on its effectiveness, comfort, ease of use, and overall value. We also had a board-certified clinical specialist in orthopedic physical therapy and an athletic trainer from our Review Board review this article for accuracy, how to use a foam roller, and the best way to evaluate them.

What to Know Before You Get Started

These factors can help set similar foam rollers apart.

• Density: Density refers to how soft or firm a foam roller feels. A firmer roller can penetrate deeper into muscle tissue, says Kyle Krupa , DPT, CSCS, a physical therapist and certified strength and conditioning specialist. Soft and medium-density rollers are best for beginners or anyone with more sensitive knots, explain Sherman and Craig Steineman , PT, DPT, CSCS, an orthopedic physical therapist. 
• Surface: Foam rollers have different textures and surface patterns. For beginners, Sherman recommends starting with a smooth roller that doesn’t vibrate. As you learn more about foam rolling, you may want to advance to more textured or grooved rollers. But regardless of your roller’s texture or density, it should never be painful to use, Sherman adds.
• Size and Shape: Standard foam rollers usually measure 36 inches long and can be used on most body parts, Krupa says. They’re also more stable, making them a good choice for beginners. You may want a smaller roller if you’re short on space—or a half-round roller, which is flat on one side and provides less pressure, he adds.  
• Special Features: Some rollers may have heat or vibration settings, while others are collapsible for storage, explains Krupa. Most of these rollers require batteries, adds Steineman—another thing to consider as you shop.
• What to Know

What We’ve Updated

• How to Choose a Roller

How to Use a Foam Roller

• How We Tested

Our Experts

Why trust verywell fit, best overall, trigger point performance grid 1.0 foam roller.

Hollow core

Firm, grooved exterior

Shorter length is easy to use

May be too short for some

Length: 13 inches | Diameter: 5 inches | Texture: Raised grid pattern | Density: High, medium | Our Overall Rating: 5/5

Who It’s For

Best for athletes or experienced users who need a firm roller for targeting deep muscle tension. 

Why We Love It

Trigger Point’s Performance Grid 1.0 Foam Roller is our top overall recommendation for its deceptively simple design. When we tested this roller, we liked that its short, 13-inch length makes it easy to control, allowing us to customize the pressure on different muscle groups. From our upper glutes to our upper back, this roller was easy to use and effective. 

The Trigger Point Foam Roller’s firm exterior and grooved texture helped relieve deep knots without feeling too intense. Our muscles felt relaxed, loose, and longer after the first use. Plus, we like that the roller’s hollow core is convenient for storing smaller fitness equipment and the brand’s instruction manual when you aren’t using it. With a range of bright colors and neutral patterns to choose from, this high-quality roller more than impressed us, earning its spot at the top of our list. 

Potential Flaws

• We like that this foam roller is smaller and more compact than some of our other top picks are, but we noticed during testing that it may be too short for some users.

Most Valuable Insight

“This foam roller is very effective. The quality is excellent—it feels more expensive than it is!” — Jessica Murtaugh, NASM-CPC , personal trainer, writer, and Verywell Fit product tester

Verywell Fit / Jessica Murtaugh

Best Budget

Amazon basics high density round foam roller.

Firm, dense foam

Small and lightweight

Easy to clean

May be harder to control

Length: 18 inches | Diameter: 6 inches | Texture: Smooth | Density: High | Our Overall Rating: 4.8/5 

Best if you’re looking for a high-density, high-quality foam roller without spending a lot upfront. 

Amazon Basics’ Foam Roller is proof that you don’t need to spend a fortune to find a dense, effective roller. During testing, we were impressed by its smooth roll and ability to dig into knots. We also like that the foam never feels sticky or tacky, even when we use it while sweating after a tough workout.

Since it’s made from polypropylene, this roller is easy to wipe down in between uses. It’s also lightweight —at just over 4 ounces, it can fit in most gym bags or tote bags for recovery sessions on the go. Designed for beginners, but firm enough for intermediate and advanced users, too, this roller is our favorite budget-friendly pick for most people. 

• Although we like that this roller’s lightweight design makes it more portable, it can also be trickier to use. We noticed during testing that it moves very smoothly and can roll out from under you quickly. 

“I really appreciate the denser foam. It’s better in many ways than the softer texture and ridges of other rollers for even pressure when targeting knots.” —Jessica Murtaugh, NASM-CPC, personal trainer, writer, and Verywell Fit product tester

Best for Beginners

Lululemon double roller.

Two-in-one design

Sleek, modern silhouette

Pricier than other options

Length: 20 inches | Diameter: 5 inches | Texture: Waves and deep grooves | Density: High and low | Our Overall Rating: 4.8/5

Best for beginners who need a versatile roller that can grow with you as your workout routine changes. 

New to foam rolling? lululemon’s Double Roller is our top pick. With a two-in-one design, this foam roller has a soft, wavy exterior and a firm, corkscrew-shaped interior, providing different levels of release for your sore muscles . During testing, we noticed that the outer layer feels gentle and relaxing, while the inner roller helps target deep knots and tighter tension.

Since it's adjustable and versatile, we think lululemon’s Double Roller is a great place for beginners to start. Our experts like it, too: Sherman notes that this roller is ideal for releasing tight quads, while Krupa says the inner roller’s unique shape can target your spine. At 20 inches long and 5 inches wide, it won’t take up a ton of room in your home gym, but still has plenty of surface area for recovery sessions. We also appreciate that it’s made from easy-to-clean ethylene vinyl acetate that can be wiped down after each use.

• Although this is one of the pricier options on our list, we think it’s worth the investment for its different design, which you can continue to use as your workouts and needs change. 

“It's expensive for a foam roller—however, it feels high quality, and I think it will last a long time. I do like the modern design and that I can leave this roller out in my apartment (it looks like part of the decor!).” — Sarah Felbin , commerce editor and Verywell Fit product tester

Verywell Fit / Sarah Felbin

Best for Deep SMR

321 strong foam roller.

Highly textured surface

Great at relieving deep tension

Won’t roll away

May be too small for some

Length: 13 inches | Diameter: 5 inches | Texture: Raised squares and rectangles | Density: Medium | Our Overall Rating: 4.8/5

Best for runners.

Self-myofascial release , or SMR, is a treatment used to release tension in the muscles and fascia, says Marko. For achieving this at home, 321 Strong’s Foam Roller is our top pick. During testing, we noticed that this roller is incredibly effective at lengthening our hip and calf muscles —areas that tend to feel tight after a run.

This roller’s textured surface features raised squares and rectangles that we found feel similar to fingers, for deep relief. It also prevents the roller from rolling away during a session. And the medium-density foam isn’t too harsh, but still targets the root of soreness and stiffness. Plus, we appreciate that an e-book with additional information is included with your purchase.

• This foam roller is on the smaller side, so some people may find it trickier to use. On the other hand, this makes it a great choice for compact home gyms.

“The grooves dig in deep, like fingers during a massage. It’s an awesome feeling for runners or anyone who struggles with tight or shortened muscles due to repetitive motions in their routine.”  —Jessica Murtaugh, NASM-CPC, personal trainer, writer, and Verywell Fit product tester

Best Investment

Hyperice vyper go.

Three vibration settings

Bluetooth connectivity

App includes guided sessions

Short battery life

Length: 11 inches | Diameter: 4 inches | Texture: Smooth contours | Density: High | Our Overall Rating: 4.6/5

Best for fans of high-tech equipment who want a customizable experience. 

Although it’s pricey, Hyperice’s Vyper Go is the best splurge-worthy foam roller we’ve tested. While new foam rolling routines can often leave you feeling sore, this one worked out some of our knots on the first try during testing, leaving us feeling rested and relaxed. The Vyper Go’s three vibration settings help it glide over muscles seamlessly, while the high-torque motor is powerful enough to work out tough kinks and knots.

When you purchase the Vyper Go, you’ll also get access to Hyperice’s app, which connects to the roller via Bluetooth and includes guided recovery sessions, plus advice from professionals. Another bonus? All that technology doesn’t add much weight—at two pounds, this roller is still compact enough to bring with you to the gym or studio. And the polypropylene exterior is easy to wipe down with a cloth and a gentle cleanser.

• While we wouldn’t recommend it to beginners because of its higher price point, we think the Vyper Go is a great investment if you’re training for a marathon or want to level up your recovery routine.
• We wish the battery lasted longer than two hours. Even so, we think this roller is more than a fair value.

“I missed one day on a weekend, and I could tell I was tighter when I woke up.” —Shannon Bauer, Verywell Fit product tester

LuxFit Premium High-Density Foam Roller

Versatile length

Easy to control

Rolls more slowly

No surface texture

Length: 36 inches | Diameter: 6 inches | Texture: Smooth | Density: High | Our Overall Rating: 4.8/5

Best for those seeking a high-density foam roller without an intense texture. 

If you’re searching for a basic foam roller that’s extra firm, LuxFit’s Premium High-Density Foam Roller is our top pick. The basic design provides intense relief while evenly applying pressure to stiff, sore muscles. During testing, we used this roller everywhere, noticing significant benefits in our hips, calves, and even our feet.

Easy to use and effective, this roller is a great option for larger or taller individuals who need more space to reach deep knots. It’s longer than most others we tested, which we realized helped us find a better, deeper release in different positions. It’s also heavier than some other rollers on our list, meaning it won’t slip away from you as easily and will roll a little slower.

• This foam roller doesn’t have any texture. However, we noticed it still provides plenty of relief due to its high density. 

“The length gave me a bit more freedom to work with various angles and really get in there on certain stretches.” —Jessica Murtaugh, NASM-CPC, personal trainer, writer, and Verywell Fit product tester

Best for Legs

Optp black axis firm foam roller.

Gentle, even pressure

Long shape is easy to use

Roll out both legs at once

Not as compact

Best for rolling out tight calves , achy hamstrings , and other leg muscles. 

After a hard leg-day workout , OPTP’s Black Axis Firm Foam Roller can help get you back on your feet. Measuring 36 inches long, it’s large enough to roll out both of your legs at the same time. We also like that its simple shape and closed-cell construction are built to last.

Like our other picks from Amazon Basics and LuxFit, this roller feels firm to the touch and offers gentle, even pressure. Our tester noticed that using OPTP’s roller for 15 to 20 minutes at night helped soothe her sciatica for a better night’s sleep. Whether you’re a long-distance runner or you spend all day on your feet at work, this foam roller is our top pick for lower body relief. 

• This roller is long—about the same size as LuxFit’s Premium High-Density Foam Roller. This means it can be trickier to store in some home gyms, although smaller sizes are available.

“I'm not sure how I went so long without this roller—I use it every day.” —Julia Warren, Verywell Fit product tester

Verywell Fit / Julia Warren

TriggerPoint GRID Foam Roller 26 Inch

Three surface textures

Length: 26 inches | Diameter: 5 inches | Texture: Raised grid pattern | Density: High, medium | Our Overall Rating: 4.9/5

Best for anyone who likes a lot of pressure from their foam roller. 

TriggerPoint’s GRID 2.0 Foam Roller is by far the best grid foam roller we’ve tested. It’s larger than our best overall pick but has the same texture, with squares and grooves that provide effective relaxation. Thanks to its hollow core, this foam roller is easier to use than other large rollers we tested—we noticed during testing that repositioning it is simple. 

We also were impressed by how well this multi-density roller stayed in place without slipping out from underneath us. It’s sturdy, well-made, and the right length for soothing most muscle groups. It provides firm pressure that we think is unmatched, as far as grid rollers go. 

• This is one of our pricier picks, although we think it’s worth investing in if most other rollers aren’t intense enough for you. 

“It's an extremely well-made foam roller and I like just about everything about it! The hollow center makes it really easy to hold and maneuver.” — Michelle Parente , associate commerce editor and Verywell Fit product tester

Verywell Fit / Michelle Parente

Best Vibrating

Zyllion vibrating foam roller.

Four vibration settings

Battery indicator lights

Length: 12.5 inches | Diameter: 6 inches | Texture: Waves and ridges | Density: High | Our Overall Rating: 4.8/5

Best if you want a vibrating foam roller without spending a fortune. 

Pricier than traditional foam rollers but less expensive than Hyperice’s Vyper Go, Zyllion’s Vibrating Foam Roller is our pick for the best vibrating roller on the market. Throughout testing, we appreciated how relaxing this foam roller was to use and how its different waves and ridges help penetrate further into tissue for additional relief. 

We like that Zyllion’s roller is intuitive to use —all it takes is one button to turn it on. Then, you can choose from four vibration settings based on how deep your tension is. We also noticed during testing that this roller is easy to recharge and features a helpful battery indicator light, so it won’t die on you mid-session. Regardless of which color you select, its powerful vibration and relief remain the same. 

• This foam roller may be too short for targeting some longer muscles, like those on your back and legs. But we still think it’s a solid option worth considering.

“My body felt amazing after using this foam roller! The vibration was a great added bonus and made it more of a relaxing experience.” —Michelle Parente, associate commerce editor and Verywell Fit product tester

Best for Neck, Back, and Shoulders

Intelliroll pro sport foam roller.

IntelliRoll

Ergonomic design

Evenly distributes pressure

Great value

Unique shape doesn’t target all muscles

Length: 18 inches | Diameter: 5 inches | Texture: Raised bumps | Density: Medium | Our Overall Rating: 4.9/5

Best if you often have trouble aligning your foam roller with your back, neck, and shoulder muscles.

IntelliRoll’s Foam Roller is our top pick for your back, neck, and shoulders, with an ergonomic design that helps you get into those hard-to-reach areas. Our tester—who deals with soreness after hours spent working at a desk—felt immediate relief after just one session. We were also impressed by how well this foam roller evenly distributes pressure and how it contours to your body. 

Once we lay down on the roller, we realized our spine quickly lined up with the deep groove down the middle. From there, using the roller was quick and easy. Effective and not too pricey, IntelliRoll’s Foam Roller more than earned its spot on our list of favorites. 

• The roller’s unique shape can make it tricky to use on other muscle groups. 

“Super intuitive and easy to use! The roller is pretty light, so you can move it around easily, too.” —Michelle Parente, associate commerce editor and Verywell Fit product tester

• Since our initial tests, we’ve been using these foam rollers regularly for months and collecting additional observations on their design and performance. Based on this long-term testing, we recently added more insights to this article. 
• We consulted five new experts (including physical therapists and fitness trainers) to make sure our advice on choosing and using a foam roller is still up to date.
• We’ve updated our Key Specs throughout this article to include the density of each foam roller. This information is important to know as you’re considering which roller is right for you based on your level of experience. 
• We’ve also shortened our list of recommendations to only highlight the best foam rollers we tested that are currently in stock at reputable retailers. 

How to Choose the Right Foam Roller

Overwhelmed by all the options? Here are a few key factors to consider when choosing the right foam roller:

• Your Goals: Find a foam roller that meets your health and fitness goals, recommends Steineman. If you’re struggling to define your goals or to find the right roller, consider consulting your physician or physical therapist. 
• Pain Points: Sherman advises using a larger foam roller to target larger muscle groups like your quads, hamstrings, or glutes. When you want to focus on one specific muscle or a smaller area, she suggests using a smaller roller or a model with a more abstract shape. “The bumps of textured foam rollers get deeper, going in and out of the muscle as opposed to the gentle fashion of smooth rollers—providing more intense massage-like pressure,” says fitness expert Denise Chakoian .
• Experience Level: Beginners should look for a softer roller, says Sherman. Once you’ve mastered the basics, you can branch out into denser rollers with different shapes and patterns, she explains.
• Materials: Make sure your foam roller is made from materials that can easily be cleaned using an antibacterial wipe, says Chakoian—she recommends polypropylene. 
• Portability: If you want to bring your foam roller to the gym or on your travels, look for one that’s easily portable. Some foam rollers are collapsible, notes Steineman. Most rollers that are 12 inches or shorter are easy to travel with, says Kelly Bogowith , PT, DPT, a board-certified clinical specialist in orthopedic physical therapy and certified strength and conditioning specialist. For more compact options, Sherman suggests half rollers or massage balls.

We tapped our experts for some quick tips to help you get started foam rolling.

• You can use a foam roller before and after exercising, according to our experts. 
• Depending on your workout routine , you may need to foam roll a few times a week or every day, says Bogowith. 
• Try to maintain your balance —and watch your posture, Sherman says. 
• You only need to roll each area for about two minutes, notes Bogowith. 
• Do not use a foam roller on an open wound, bone fracture, or other acute injury, says Theresa Marko , PT, DPT, MS, a board-certified clinical specialist in orthopedic physical therapy. If you experience pain from foam rolling, stop and speak with your doctor or physical therapist.

How We Tested the Foam Rollers

To find the best foam rollers, we’ve researched and tested 27 models from top, trusted fitness brands. For seven days, we completed a series of self-myofascial release drills recommended by a certified physical therapist to test each foam roller. We rolled our calves, quadriceps, hamstrings, IT bands, glutes, and more. As we continue to test these and other foam rollers, we evaluate each product based on the following criteria:

• Effectiveness: Does the foam roller work as advertised? We prioritize foam rollers that can successfully target and loosen painful knots. If the roller has any special features, like vibration or heat, we make sure to test those and note whether they add to our experience.
• Comfort: Does the foam feel too soft, too hard, or just right? It is awkward to use, or can we target most muscle groups easily? If the roller has any texture, ridges, or grooves, we also note how those help or hurt our relaxation. 
• Ease of Use: Do we have to set the foam roller up, or can we use it right out of the box? We also consider how intuitive the roller is to use. Are the instructions clear or confusing? If the roller has any vibration or heat settings, can we turn them on and adjust them easily?  
• Overall Value: To accurately assess each foam roller’s value, we don’t check the price until the end of the testing period, after we’ve evaluated it in all other categories. Based on our experience, do we think the roller is priced fairly? Or would we only buy it if it went on sale? We also ask ourselves whether we’d recommend the roller to our friends or family. 

We consulted experts at every stage while researching and reporting this story. Some, like Steineman, Bogowith, Krupa, Chakoian, and Sherman, taught us what to look for when shopping for a foam roller and how to use one to effectively release muscle tension. Others, like McKenzie, helped us understand who can benefit from using a foam roller and how often you should use one. And some, like Marko and Brandi Edwards, PTA, helped us design and refine our testing process. Although we choose products independently, input from experts influences our choices.

• Craig Steineman, PT, DPT, CSCS, orthopedic physical therapist at Corewell Health Physical Therapy
• Kelly Bogowith, PT, DPT, board-certified clinical specialist in orthopedic physical therapy, certified strength and conditioning specialist, and lead of rehab services at OSF St. Anthony's Health Center in Alton, Illinois
• Kyle Krupa, DPT, CSCS, physical therapist, certified strength and conditioning specialist, and founder of KRU PT + Performance Lab
• Sydney Sherman, NASM-CPT, CFSC, certified personal trainer and functional strength coach in New York
• Denise Chakoian, fitness expert and founder of CORE Cycle Fitness Lagree
• Noelle McKenzie, CPT, co-founder of Leading Edge Personal Trainers
• Brandi Edwards , PTA, physical therapy assistant in private practice in Virginia
• Theresa Marko, PT, DPT, MS, board-certified clinical specialist in orthopedic physical therapy

Frequently Asked Questions

Is foam rolling good for injuries .

Yes, foam rolling is good for injuries—it may even be more effective than massagers. In a comprehensive review of foam rolling on performance and recovery, researchers found that foam rolling reduced muscle pain perception and foam rollers offered better effects on recovery of strength performance than roller massagers. Just make sure you’re not rolling over an acute injury, says Bogowith.

Does foam rolling help muscle growth? 

Not directly. But when added to your recovery routine, foam rolling can help prepare your muscles for your next workout session, says Sherman. By boosting recovery after strength-building exercises, foam rolling allows your body to get back to improving your performance faster. 

How long should a foam roller last? 

It depends on how high-quality your roller is and how well you care for it, says Sherman. Most high-quality rollers will last anywhere from one to three years, according to Krupa—he says you’ll know it’s time to replace it when you start noticing indents and it doesn’t roll smoothly anymore. 

Michelle Parente is an experienced fitness writer who is passionate about making great product recommendations. As a fitness enthusiast, Michelle believes in the power of movement and recovery, including how high-quality home gym equipment can truly elevate your workout routine.

Additional reporting by Jenna Clark

Jenna Clark is a freelance commerce writer for Verywell Fit. When she’s not writing, you can usually find her in the gym working on strength training and taking advantage of the foam rollers available next to her favorite machines. For this shopping guide, Jenna prioritized foam rollers that were both recommended by our experts and tested by Verywell Fit editors.

By Michelle Parente, CYT Michelle understands how a quality product can truly elevate your everyday life. She's dedicated to providing honest and reliable product recommendations to her readers.

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Best Foam Rollers of 2024

Foam rollers are cylinder-shaped tools that mimic the effects of deep-tissue massage, helping to improve flexibility, reduce muscle soreness, and boost circulation. They come in handy after a workout to relieve aches and pains. And though they might look similar, the different densities can make or break your results. This guide will help you navigate through the different types of models, so that you can find the best foam roller for your needs and budget.

Table of Contents

• Best Foam Rollers
• Things To Consider When Buying
• How We Chose

TriggerPoint Performance Grid 1.0 Foam Roller  »

Used in professional gyms and chiropractic offices

Tackles knots and tension in hard-to-reach places

Takes up minimal space

Might be too firm for some

The shorter length may not be ideal for larger users

The TriggerPoint Grid 1.0 foam roller is popular. In fact, if you’ve been to a physical therapist, a chiropractor, or even a gym, you’ve likely seen it. It features a user-friendly design and delivers immediate muscle relief. The firm, hollow core offerers considerable support while the textured outer layer gives intensity and comfort, tackling knots without making it feel like torture. This unique foam roller is designed to mimic a massage therapist’s hands with its inventive design that boasts varying ridges and nodules that deliver firm compression, digging deep into knots and tension like a skilled therapist's thumbs.

At 13 inches long, the Grid 1.0 is perfect for targeting large muscle groups like your back, hips, glutes, and legs, and its shorter length means that it’s not as cumbersome as longer rollers. Its standard length may not be suitable for taller users, but TriggerPoint also sells a 26-inch version. This model’s ethylene-vinyl acetate copolymer (EVA) foam-wrapped hollow core design is built to withstand intense use so it won’t break down or flatten over time, and the roller is firm but not hard.

Amazon Basics High-Density Round Foam Roller  »

High-quality but affordable

Smooth texture

Available in four lengths

May be too firm for beginners

Can be slippery

Looking for a budget-friendly foam roller that delivers a firm massage? Amazon Basics offers this option in four lengths, catering to different needs. Its smooth surface promotes even pressure distribution, a feature appreciated by many users. And don't let the affordability fool you – it’s firm and sturdy build makes it suitable even for competitive athletes seeking an intense workout. However, be mindful that it can be a bit slippery in certain positions, so placing it on a yoga mat might be handy.

This roller is a high-density model, offering a deeper and more targeted myofascial release compared to softer options. This might be ideal for experienced users seeking intense muscle relief, though some beginners might find it too firm. The quality is solid for the price, making it a contender for those seeking an effective and affordable foam roller.

RumbleRoller 22” Mid Size Original  »

High-profile nubs for deep muscle penetration

Firm yet flexible give around bony areas

Available in multiple sizes

May be too intense for beginners

Price point is higher than standard foam rollers

For deep-tissue relief and targeted muscle release, the RumbleRoller is a powerful tool. The secret of it lies in its high-profile teeth because – unlike traditional flat-surface foam rollers – these components are designed to reach deep into tissues for targeted kneading and relieving pain and stiffness. While firm enough to tackle even the tightest knots, the nubs have a gentle give, preventing painful encounters with bony areas like shoulder blades and hips.

The RumbleRoller’s firm surface and deep nubs are ideal for athletes because they provide more focused trigger-point relief and get to deeper layers of muscles. Essentially, they act like the thumbs and elbows of a sports therapist, resulting in more intense pressure in the targeted area. This is not a roller we would recommend for beginners. Aside from this 22-inch tool, RumbleRoller also offers a 13-inch version, as well as a full-size option that measures 31 inches long.

Gaiam Restore Foam Roller  »

Comes with a 15-minute workout to guide new users

Medium density

Available in two lengths (18 or 36 inches)

Not as intense as firmer options

Feels cheaper than some brands

If you’re newer to foam rolling, navigating the density options can be tricky. Striking a balance between comfort and effectiveness is key, and that's where Gaiam's medium-density roller shines. It offers a deeper, more targeted release compared to ultra-soft rollers, yet avoids the intense pressure of high-density options that are better suited for seasoned athletes. This sweet spot makes it a popular choice for beginners, allowing them to ease into the benefits of myofascial release without risking discomfort or over-stimulation. Plus, it comes with a 15-minute digital workout to help beginners learn how to best use this tool.

Made of polyethylene foam, the Restore is less dense and less intense on muscles. This medium-density roller comes in two sizes, 18 inches, and 36 inches. The smaller version is ideal for targeting specific spots, while also being large enough to hit major muscle groups. The 36-inch version is well-suited for total-body work.

321 Strong Deep Tissue Massager  »

Three massage zones deliver targeted deep-tissue massage

Instructional eBook included

Comes in a variety of fun color options

Length may be too short for some users

May be too firm for some people

Designed to deliver a deep-tissue massage, this 321 Strong Foam Roller features three massage zones (Thumb Zone, Finger Zone, Palm Zone) that mimic the fingers of a professional massage therapist, digging deep into muscles to melt away tension. The strategic combination of small knobs and flat sections gives this model versatility, allowing users to target both large muscle groups and delicate areas with ease.

This medium-density roller strikes the perfect balance between being soft enough for less-experienced rollers and firm enough for more advanced rollers to still find relief. Its lightweight and compact size makes it easy to tuck it into your gym bag.

Brazyn Morph Foam Roller  »

Collapses flat for travel and storage

Sturdy; supports up 350 lbs.

Lightweight

Doesn’t roll as smoothly as other models

Worried about bulky foam rollers cramping your travel style? The Brazyn Morph solves this problem with a unique collapsible design that flattens to a mere 2 inches thick, fitting effortlessly into your gym bag or suitcase. No more sacrificing portability for post-workout relief. Unfold it with a simple tug on the built-in pull ropes, and lock the end discs in place, and you've got a full-sized foam roller ready to tackle knots and tension across your entire back.

The textured surface provides a satisfying grip, digging deep into sore muscles for targeted relief, but it’s soft enough for more sensitive areas. Don't be fooled by its compact form - the Morph is surprisingly sturdy, tested to support up to 350 pounds.

The Bottom Line

Whether you’re a seasoned athlete or someone looking for relief from occasional aches and pains, choosing a foam roller will ultimately come down to personal preference. We’ve selected the TriggerPoint Performance Grid 1.0 foam roller as our top pick because it’s smooth enough for a relaxing massage but textured enough to tackle knots and tension in hard-to-reach spots. It’s also affordable and relatively compact, which makes it suitable for a range of users.

Things To Consider When Buying Foam Rollers

Size and Shape: You can find foam rollers in a range of sizes and shapes. Shorter foam rollers (usually about 13 inches in length) are better at targeting smaller body parts like arms and calves, while longer foam rollers, which measure anywhere from 22 inches up to 36 inches, are better suited for larger muscle groups like your back and lower body. Most foam rollers measure 5 to 6 inches in diameter, but some options are available in a smaller diameter for a deeper massage.

Density/Firmness: The density of a foam roller determines how deep it massages your muscles, making it crucial to choose the right one. A soft roller might feel nice, but it won't reach those deeper knots. On the other hand, a rock-hard roller can leave you bruised and sore, hindering your performance. Starting with a soft roller will ease you into the practice and let your muscles adjust. You can graduate to a denser roller for a more intense massage as your muscles loosen up. More dense rollers hold their shape longer; softer rollers can become misshapen over time, making them less effective.

Texture: Think of your foam roller as a massage therapist's hands – different textures offer different benefits. Smooth rollers are like a therapist's palms, providing even pressure, which is ideal for beginners or sensitive areas. Knobby rollers are more like fingertips, as they dig deeper, targeting specific trigger points for focused relief. Ridged rollers are like a therapist’s knuckles, offering a more intense grip, which is great for experienced users seeking deep tissue work.

The texture you should choose depends on your needs and preferences. If you’re new to foam rolling, start with a smooth roller. It’ll allow you to adjust to the pressure and learn proper technique. If you need deep-tissue work, rollers with knobs and ridges offer targeted relief for knots and muscle tension. If you’re somewhere in the middle, consider a foam roller that offers varying textures, like a mix of flat and raised areas for deeper pressure.

Care: To keep your foam roller in good condition, wipe it down regularly with a damp cloth to remove dirt, sweat, and bacteria. For a deeper clean, you can occasionally wash your roller with warm water and mild soap, and make sure you air dry completely. Never submerge it because it’ll absorb water and lose its shape. Storing it in a cool, dry place away from sunlight helps prevent the foam from degrading. It’s important to inspect your foam roller regularly for cracks or other signs of wear and tear.

How We Chose the Best Foam Rollers

To compile our list of the best foam rollers, we consulted three experts, including Raven Harrington , a personal trainer, holistic nutritionist, and Doctor of Physical Therapy candidate; board-certified orthopedic surgeon and sports medicine expert William B. Workman, MD; and personal trainer and education director at Balanced Body, Joy Puleo, MA, PMA-CPT . These experts offered insights into the benefits of using a foam roller, the best way to use them, and how effective they are. We also did a thorough analysis of some of the most popular and well-reviewed foam rollers out there.

WHY SHOULD YOU TRUST US?

The author of this piece, Maureen Farrar , is a commerce writer and product reviewer specializing in fitness, health, and lifestyle. Aside from contributing to U.S. News & World Report’s 360 Reviews (including the best water filter pitchers and best blenders for smoothies ), her work has appeared in The Spruce, Yoga Journal, and Outside, among others. Additionally, she’s a 500-hour registered yoga teacher and owns a few of the foam rollers mentioned in this article.

Foam rollers serve as a valuable instrument for soft tissue massage, says personal trainer and Doctor of Physical Therapy candidate Raven Harrington. “If used for the proper indications, foam rollers can promote muscle comfort, muscle and tendon range of motion and flexibility,” according to Dr. William Workman, a board-certified orthopedic surgeon at DISC Sports & Spine Center. “They also allow for better strengthening of muscles,” he adds.

Using a foam roller, especially if you are new to them, can be uncomfortable. That’s why it’s better to start slowly and gently, gradually increasing intensity as your body responds. Start by placing the roller perpendicular to the muscle you want to target. Roll tender areas for about 10 seconds to start and slowly work up to longer periods. “For any given body area, 2 to 5 minutes is ideal,” says Dr. Workman. Less than two minutes is unlikely to yield much benefit, he continues.

“Avoid rolling directly over joints,” instructs Joy Puleo, personal trainer and Education Director at Balanced Body. “Don’t just roll in one direction or over the same spot for long. Instead, move slowly and continuously. Make slight adjustments to your body position to find the most effective technique.“

Imagine your muscles like a network of fibers, and sometimes those fibers get tight and tangled, like knots in yarn. This tightness can lead to pain, stiffness, and reduced flexibility. Self-myofascial release (SMR) is like taking a little comb to those tangled fibers, smoothing them out, and releasing the tension. “Self-myofascial release is a form of deep tissue work that aims to seek out areas of muscle and fascia [connective tissue that holds bones and muscle in place] tightened by chronic injury or overuse, and manually works the tissue back to a more acceptable level of suppleness,” explains Dr. Workman. “The central concept of foam rolling lies in the belief that applying pressure can release tightness and adhesions in the muscular fascia, leading to a ‘myofascial release’,” says Harrington.

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Maureen Farrar , 500-hour Registered Yoga Teacher (RYT-500)

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U.S. News 360 Reviews takes an unbiased approach to our recommendations. When you use our links to buy products, we may earn a commission but that in no way affects our editorial independence.

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Best Foam Rollers for Muscle Recovery, Pinpoint Massage, and More

Find the best foam roller for muscle recovery and loosening up pesky knots..

• Top Foam Rollers
• Foam Roller Benefits
• How We Picked
• Foam Roller Prices

If only massages weren’t so expensive is likely a thought that has crossed the mind of many a trainee the day after a heavy lifting session . Thankfully, self-myofascial release , the scientific term for self-massage, has become an excellent option with the recent innovations in foam rollers. You can now proactively deal with your muscle soreness at home without needing a wad of cash. Foam rollers allow you to perform self-massage and potentially alleviate muscle soreness , knots, and tightness all on your own by pressing into the muscle fascia, much like a person’s hands would during a massage.

While we may not be able to do anything to drop massage parlor prices, we can help guide you toward the best foam rollers on the market. There are now a large array of rollers with different sizes, firmness, and nubs for pinpoint pressure, as well as even vibrating rollers . Each fulfills a different niche with wide-ranging price points, and we’re positive there is an option that fits your needs. We’ve rounded up a few of our personal favorites for you to consider.

Best Foam Rollers

• Best Foam Roller Overall: Trigger Point GRID Foam Roller
• Best Foam Roller for Beginners: Rogue Foam Roller
• Best Foam Roller for Back Relief: Chirp Wheel
• Best Collapsible Foam Roller: Brazyn Morph
• Best Vibrating Foam Roller: Hyperice Vyper 3
• Best Foam Roller for Deep Tissue Massage: RumbleRoller
• Best Handheld Foam Roller: Grid STK Foam Roller
• Best Pinpoint Foam Roller: Lacrosse Ball

Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine.

Best Foam Roller Overall

Our pick for best overall roller goes to the GRID. It provides a great balance between hardness and softness, with a solid, hollow core covered by EVA foam. This construction gives it great versatility among novice users and the experienced athlete alike. 

Trigger Point GRID Foam Roller

Aside from the basic features, we love the smartly designed zones of the GRID roller that are designed to mimic the hands of a masseuse. There are flat portions that act similarly to a palm and channeled portions that work more like fingers. The roller is sturdy enough to be integrated into workouts, and there are whole workout programs  designed round this roller alone.

Trigger Point GRID foam rollers are popular for many reasons. They're affordable, effective, and have a design that works well for loosening up stiff muscles and aiding recovery. 

Who Should Buy the Trigger Point GRID Foam Roller

• People who want a versatile foam roller for all kinds of massage. 
• Buyers looking for a roller that can also be integrated into workouts. 
• Consumers looking for some different color options for their roller. 

Who Shouldn’t Buy the Trigger Point GRID Foam Roller

• Trainees who want more targeted muscle rolling. 
• Athletes who want a more advanced roller, like a vibrating roller to help them recover. 

The Trigger Point GRID has something for everyone and is a great purchase if you need to cover all the bases and relieve your muscles. 

Best Foam Roller For Beginners

The simplest of the rollers on this list, the Rogue Foam Rollers are a classic design updated for use with improved materials. The EPP molded foam is easy to keep clean and ensures that they retain their shape well with use. You can choose a shorter 18 inch version if you need something more portable and affordable, or a longer 36 inch if you don’t.

Rogue Foam Roller

One of the workhorses of the gym, these foam rollers are affordable, durable and very versatile. You’ll be able to massage basically any muscle group you want and there are two different density options available: standard with a 1.5lb per cubic foot and ultra firm at 2.8lb per cubic foot.

With a simple design and upgraded construction materials, the Rogue Foam Roller is a no frills, basic roller that will help ease muscles after a hard training day. It's also lightweight and comes in multiple lengths and firmnesses. 

Who Should Buy the Rogue Foam Roller

• Lifters who want a well priced roller.
• Athletes who don’t want a super firm roller (go with the standard). 
• Consumers looking for a reliable roller that is easy to clean. 

Who Shouldn’t Buy the Rogue Foam Roller

• Athletes looking for smaller, more easily portable foam rollers.
• Trainees who need more pinpoint foam rolling. 
• Buyers who prefer rollers with a less regular surface. 

An upgraded version of the early foam rollers, these are incredibly versatile at home or in the gym and are much more durable than the older generation — well worth a look.

Best Foam Roller for Back Relief

Having muscle pain in your back in your 20s or 30s is a good way to tell us you compete in strength sports without telling us you compete in strength sports. Even if you’re not in that age range, anyone experiencing back pain from muscle tightness can potentially benefit from a targeted foam roller, and the Chirp Wheel is designed specifically for back pain relief.

Chirp Wheel

This foam roller pack comes with three different-sized rollers — 10 inches, six inches, and four inches. All three of these serve different purposes with the 10-inch roller helping to deliver pressure along the length of your back; the six-inch roller is intended to reach deep tissue and target tough knots; and the four-inch roller is small enough to help target problem areas along your neck .

This three-pack of rollers is designed to give complete back relief with three different-sized rollers — 10 inches for overall back relief, six inches for pinpoint accuracy, and four inches for neck rolling. All feature 11mm of foam padding and can support up to 500 pounds.

All three rollers are designed to glide along the muscles on either side of the spine. To achieve this, Chirp Wheel has a groove where the bony parts of your spine are and higher edges to target only the muscles. Each wheel features 11mm of foam padding and can support up to 500 pounds. The three-pack costs about $99 before tax and possible shipping charges.

Who Should Buy the Chirp Wheel  

• Those who want potential relief from back pain and tightness. The Chirp Wheel is designed specifically for backs.
• Anyone who wants a variety of sizes to roll out with. You’ll have three to choose from here.
• Athletes who are experienced with foam rolling. The more rigid, less padded nature of these rollers provides more pinpointed pressure than traditional foam rollers.

Who Shouldn’t Buy the Chirp Wheel

• Anyone new to foam rolling may find these a bit too firm. 
• Those who simply want a general foam roller to help roll out all areas of the body. 
• People who are looking for cost-effective options. You do receive a lot of value for your money here, but there are cheaper options on this list. 

Chirp Wheel’s three-step solution for back relief is a great option for those searching for a foam roller that’s specifically made for the back. The ergonomic design with a groove in the middle allows you to have maximum potential contact on the muscles without putting as much pressure on the spinous processes (the bony parts of the spine that stick out) — this means possibly better pinpoint pressure.

Best Collapsible Foam Roller

There are more gyms and workout destinations for us to travel to than ever before. Now it’s a breeze to find a powerlifting gym, CrossFit gym, or even just a well-equipped major gym chain virtually anywhere in the world. That’s why having a collapsible foam roller like the Brazyn Morph could be something to look into.

Brazyn Morph

Handbuilt in Germany , this roller is made from top-quality aluminum and bamboo. It has even been tested with loads to over 350 pounds, so all but the largest athletes can use this with peace of mind. The Morph folds flat to a height of just two inches, making it TSA-friendly and portable.

The Brazyn Morph foam roller is an excellent choice for road warriors and athletes on the go. It collapses flat and takes up less space than your conventional foam roller. 

When in use, the roller measures 14.5 inches long with a diameter of 5.5 inches — which is basically a normal-sized roller. The nub-shaped surface acts similarly to thumbs for an intense, deep pressure to help massage trigger points and knots. The Brazyn Morph Alpha can be purchased for around $68 before tax and shipping.

Who Should Buy the Brazyn Morph

• Anyone who needs a super portable foam roller. This folds down to two inches tall for easy portability.
• Consumers who want an easy to assemble, but durable roller. This only takes seconds to fold or set up.
• Athletes that want a versatile, general-purpose roller. Though general purpose, it does provide an intense rolling session thanks to the thumb-like nubs.

Who Shouldn’t Buy the Brazyn Morph

• Buyers who have a tighter budget. This specialty foam roller isn’t the cheapest on this list.
• Trainees who prefer not to have to set up their foam roller. It only takes a few seconds, but many just want to get rolling without any setup.
• Lifters who need a more pinpoint foam roller. This is designed to provide intense and deep pressure over a wider area. 

The Morph is the ideal option for those who have minimal space in their gym bag but want to make sure they can loosen up before training, even if they’re on the road. Brazyn boasts that the roller is TSA-friendly too for those who fly often. Airplanes don’t usually help in the muscle stiffness department.

Best Vibrating Foam Roller

The Hyperice Vyper is now in its third and best iteration yet. We can’t deny that vibration feels great on our muscles — there’s a reason vibrating massage chairs sell so well. Many people use vibrating equipment to loosen up sore and tight muscles, so Hyperice combined high-intensity vibration with a foam roller to power through problem areas and blast away knots with the Hyperice Vyper 3.

Hyperice Vyper 3

This foam roller is more a piece of technology than anything and is powered by a 34-watt motor to deliver high torque while still being optimized for comfort. The lithium-ion batteries deliver two hours of use per charge and are TSA-approved for carry-on. Choose from three vibration speeds depending on your needs or connect to the Hyperice App for automated speed control based on the recovery program you choose in the app.

The Hyperice Vyper 3 takes foam rolling to the next level with its vibrating technology. Set three different speeds to hit sore spots and fatigued muscles exactly where you need for up to two hours on a single charge or let the Hyperice App automate the speed control for you.

This unique roller fits easily in your backpack or gym bag with dimensions of 13 inches long by 5.4 inches in diameter, and only weighs a little under three pounds. The price can be a sticking point for some people here coming in around $199 before tax and shipping. If you’re someone who deals with soreness and tightness all the time, this might be worth the investment though.

Who Should Buy the Hyperice Vyper 3

• Athletes who want to take their rolling to the next level. Combining vibration with a firm roller is a solid one-two punch for stubborn knots.
• Trainees who aren’t getting enough oomph from their regular foam rollers may want to try this combo approach. 
• Lifters who deal with soreness and tightness more often than not may finally find relief with this roller because of the combination of foam rolling and vibration. 

Who Shouldn’t Buy the Hyperice Vyper 3

• Consumers with a tighter budget. This roller isn’t cheap because of the technology included.
• Athletes who want more targeted rolling. The width of this roller is 13 inches, which makes it more of a generalized than specific trigger point roller.
• Lifters looking for a smaller, more portable roller. Though the dimensions aren’t as large as some rollers, this one doesn’t fold like some other options on this list.

Two hours of use per charge and three different vibration speeds offer a new world of recovery for athletes with perpetual DOMS . The Vyper 3 is the priciest roller on this list, but the vibration may be a game changer. If you find it helpful and have the cash, this product won’t let you down after an active day. 

Best Foam Roller For Deep Tissue Massage

Sometimes, a large surface area just won’t do. If you need to penetrate into the deeper layers of muscle, you need a more aggressive foam roller like the RumbleRoller. With its specially designed surface that mimics thumb pressure , this roller is very effective at getting into the deeper tissues that can be hard to reach otherwise.

RumbleRoller

Breaking out the RumbleRoller is like calling in the artillery. It’s covered with firm, yet flexible bumps to mimic thumbs, and achieve deep and concentrated pressure. Much more aggressive than a conventional foam roller, the RumbleRoller is able to dig deep into the fascia and break up tight knots, working through trigger points. There are two different levels of firmness and three lengths available for each. The original is firm, to begin with, but the XFirm is 36 percent firmer for experienced users.

The RumbleRoller is meant for targeting pesky muscles and getting deep into the tissue for maximum massage. The pressure from these rollers is intense and they're capable of working on stubborn knots where other rollers can't reach. 

The Compact roller measures 13 inches long with a diameter of five inches and costs around $49.95. Opt for the Mid-Size roller, and you’ll have 22.5 inches by 5.5 inches to work with costing about $59.95. Finally, the Full-Size is the largest of the bunch at 31 inches long by six inches in diameter, and has a price tag of around $75. The only variable that impacts the price is size, not firmness.

Who Should Buy the RumbleRoller

• Athletes who need more intense pressure for muscle recovery. The RumbleRollers are meant to dig deep.
• Trainees who have hard-to-reach knots. The thumb-like projections can potentially help reach them.
• Buyers who want an easy-to-clean foam roller. Simply spray the roller with a cleaning solution and wipe it down when finished to clean off your sweat and tears.

Who Shouldn’t Buy the RumbleRoller

• Trainees with sensitive skin may find the RumbleRoller’s texture too abrasive. 
• Lifters who want a softer foam roller may want to opt for a more beginner choice on our list. 
• Consumers who need a more portable roller. There’s a different pick on this list for that niche.

If your current foam roller feels a bit wimpy, or if you just have a really high pain tolerance , then the RumbleRoller is definitely the foam roller to consider on this list. You can even opt for the XFirm one for a truly deep rolling session.

Best Handheld Foam Roller

Unlike all the other rollers on this list, the Grid STK roller is a handheld roller. If you train alone, this roller probably won’t be the best purchase as the design means that it is very difficult to roll out large parts of your body due to its smaller size and more targeted nature. But if you have a training partner (or loving partner) willing and able, this roller can really work some magic using the partner’s added pressure and maneuverability. This roller is also great if you’re consistently walking (waddling) around with tight or sore quads .

Grid STK Foam Roller

The Grid STK is a stick-like roller with handles on either end and three foam rolling segments in the center. It is constructed with the same EVA foam used in many weightlifting shoes because of its rigid and somewhat flexible nature, the STK is well constructed and will not suffer from durability issues.

The Grid STK foam roller takes all the benefits of the original GRID roller and places them in the palms of your hand. It's perfect for rolling out quads or calves, and ideal for those who want to control the pressure they put on their muscles. 

We love this roller for use on the quads after a squat day or hamstrings after stiff-legged deadlifts . It’s convenient, and the fact you can manually control pressure because the roller is in your hands is important when your delayed onset muscle soreness is intense. Start off light and ease your way into it as you’re able to, rather than at the will of another person or gravity on a traditional roller. This roller measures 21 inches long with a smaller diameter of two and a half inches. Pick yours up for around $41.99 before tax and possible shipping charges.

Who Should Buy the Grid STK Foam Roller

• People who can call on a training partner to help with rolling. Their ability to add extra pressure with their hands and bodyweight, as well as maneuver this roller around your body can help a lot.
• Lifters who like to control pressure manually. Use your own body’s feedback to increase or pull back on the pressure with this roller.
• Anyone who needs extra work on their thighs and calves. Yes, it can be tiring on the arms, but in the end, it is usually worth it. 

Who Shouldn’t Buy the Grid STK Foam Roller

• Athletes who train alone and need a more general-purpose roller. There are other options on this list more suited for those instances.
• Trainees who prefer a less dense foam roller. 
• Consumers who dislike the variability of manual pressure. When you foam roll on the ground, the pressure from gravity is constantly compared to a handheld foam roller where you (or a partner) control the pressure. 

The STK roller is a solid hand roller for nailing spots you can reach. With a willing partner or some creative positioning, you can really dig into areas that are hard to access with other products, thanks to the smaller size and stick-like shape of this roller. You can even use this roller sitting down while at the office or on the bus.

Best Pinpoint Foam Roller

While technically not a foam roller, lacrosse balls are actually excellent tools for self-massage. You could really use any type of ball, but most people find tennis balls too soft and golf balls too hard. Lacrosse balls are right in the middle.

Lacrosse Balls

There are a host of reasons why you should consider lacrosse balls, but for us, there are three main ones. First, lacrosse balls are cheap and ubiquitous. You can find them at most sporting goods stores in the US, and even outside the US, they’re easy enough to find. Second, they are the most portable tool on this list. Everyone has space for one, and they’ll never be confiscated on a flight — though if you have a home gym , your dog may want to use it to play fetch.

It's hard to beat a lacrosse ball when it comes to pinpointing hard to reach muscle areas. Softer than a golf ball, but more firm than a tennis ball, they're the perfect balance to help loosen up deep, pesky knots. 

Finally, they are really great at pinpointing muscles that are often hard to reach with other rollers. Lacrosse balls can be used pretty much anywhere you’ve got a hard surface too. Lean up against a wall to target knots in your back, place it under your glute on a wooden or metal chair, roll the soles of your feet while sitting watching BarBend Youtube videos, the list goes on.

Who Should Buy Lacrosse Balls

• Consumers who need a super portable option. 
• Lifters who want to dig into smaller, harder-to-reach muscles, like the scapula . 
• Buyers with a smaller budget. These are less than $10 per two-pack.

Who Shouldn’t Buy Lacrosse Balls

• Trainees with a lower tolerance for pain. Lacrosse ball rolling is not for the beginner.
• Athletes who want a less pinpoint approach to foam rolling. 
• Anyone who easily loses smaller objects. These have a tendency to get lost at the bottom of gym bags if not used often.

Lacrosse balls are an incredible option for self-massage, especially if you travel regularly. The only caveat is that the pain can ratchet up quickly if you can’t fully control the pressure you’re applying. For their price and versatility, they’re worth picking up for pretty much anyone who might use them.

Benefits of Foam Rollers

Foam rollers are a relatively new product, so they have not been studied as extensively as some of the other equipment out there. That being said, there does seem to be a consensus emerging as to what they are and aren’t useful for. A recent meta-analysis in Frontiers of Physiology on the effects of Foam Rollers offers a great overview of the current science. In this research, the authors looked at 21 separate studies and compared the results. ( 1 ) From the analysis, researchers suggest that foam rolling before a workout can be useful for short-term flexibility and also, surprisingly, seems to lead to a very small increase in sprint performance .

There also seems to be a benefit of reduced muscle soreness from rolling after training. The authors are however keen to point out that the mechanisms for these results are still unclear and that it could be partly psychological, and that there is still no consensus as to the best practice when using a roller. However, as foam rolling is incredibly safe and doesn’t seem to negatively impact performance, there seems to be little risk to including it in your routine , and many athletes do.

Research Takeaways

We’re still in the early stages of research on foam rolling. With the wide array of products now out there, it is clear that there are benefits to be had from using foam rollers. However, our aim isn’t to tell you conclusively which style of roller is unequivocally best, or how long you should be spending and on which parts of your body. Rather, this list is a starting point to help you identify your preferences.

How We Chose the Best Foam Rollers

Much like what you should consider before making a purchase, we had to take some key points into account while making our picks. To make the list, an item had to be priced well for what it provides. These items are used for recovery, which happens all over the place, so they had to be portable too. Most people will purchase one or two rollers for their recovery , so an item’s versatility ranked highly in our choices, as well.

Considering the price of foam rollers is more about the value the product provides than anything. More straightforward rollers should be cost-effective because they’re fairly basic. Once foam rollers start becoming niche and incorporating technology , the price expectedly increases, but if the roller does what it is intended to very well and performs exceptionally, then the price is justified due to the value of the product.

Portability

Due to the fact that recovery is an ongoing process that can occur anywhere once you leave the gym, these devices that can potentially assist in recovery need to be portable too. Devices with metal or battery components that are not explicitly cleared or approved by the TSA to fly will rank lower because of the question mark on the item’s portability.

Simpler foam rollers need to be portable too, and those with different size options will often rank better than those with just one large size option (unless that larger one stands out in other ways).

Versatility

In our experience, most people will purchase one or two recovery devices like foam rollers — a general and a pinpoint device. Because of the limited number of items a person will have and the large number of body parts the device needs to help recover, versatility is at a premium. Options designed for just one body part or those unable to be used on many body parts without the aid of others may not rank as highly overall as those with more ubiquitous use.

How Much Do Foam Rollers Cost?

Foam rollers are pretty inexpensive on the surface. Essentially basic ones are a piece of round plastic with some foam around them, but if you fall down the rabbit hole of soft tissue massage, then you may find yourself realizing that some massagers are pretty pricey. If you don’t want to spend that much money, you can use some rather common items like lacrosse balls to potentially tease out knots in muscles.

The cheap (albeit quite painful) option is a lacrosse ball, and you can pick up a two-pack for under $10. Typical foam rollers can vary in price (depending on their size and the material they’re made of) from around $25 to $100. Machines like massage guns can be rather pricey and cost upwards of around $200, but they may offer the most potential respite from muscle pain and soreness.

What to Consider Before Buying A Foam Roller

Foam rollers aren’t hugely expensive, but they can be sizable. Before you fill your gym bag with an item that doesn’t match your needs, here are a few things to consider prior to purchasing.

Your Pain Tolerance

Foam rollers might feel a little uncomfortable as you tackle some tight spots, but they shouldn’t be painful. The goal is to help release the muscles , not to make you tense up again. Your pain tolerance will play a big part in this. If you have relatively low pain tolerance, sticking to foam rollers with larger surface areas is the way to go. On the other hand, if you are a bit of a masochist (we’re kidding of course), a smaller surface area will offer greater pressure. Some even use golf balls as rollers when they need something next level.

Materials 

The materials used in a massage roller are going to have a large impact on the comfort of the foam roller. EPP foam (expanded polypropylene) and EVA foam (Ethylene-vinyl acetate) tend to be the softest options, then comes rubber, and finally, after that, you have hard plastics or even metal in some cases. The material used will obviously also affect durability.

Your Training

Make sure you choose a roller that is suited for the job. If you’re a powerlifter, for instance, there’s a good chance your pecs and your quads might take a beating after heavy squat and bench training days. If that’s the case, you’re probably going to spend a decent amount of time rolling those muscles. Some muscle groups are harder to hit than others, and you want to make sure that whatever you purchase is going to help you reach the areas that are under the greatest stress.

Gym bags sadly don’t have endless space. The reality is, that with your shoes , shake , towel, and change of clothes, there probably isn’t much extra real estate to spare. Some of the rollers on this list will be able to squeeze in there. If rolling regularly is key for you, then consider how portable the rollers are that you’re interested in. 

Your Budget

Budget is always a factor. With foam rolling, you want to pay attention to the price of the roller versus the versatility it offers. Some of the options out there are expensive, but extremely versatile and convenient to use. Others are cheap, but less convenient. At the end of the day, you’re better off paying for whatever you will use regularly. 

Some of the foam rollers we have reviewed are incredibly versatile — able to conveniently massage almost every muscle on your body. Others are more niche and focus on a smaller group of muscles. Are you looking for a specific or a general solution? This is going to tie in with your budget.

Foam rollers have found their home in the mainstream because generally, they just help you feel better. Despite not having a ton of research on their effectiveness, anecdotal evidence lets us know that they at least feel like they’re doing something, and oftentimes, that means just as much as research. We’re looking for results, right people? So if it helps you feel better and may provide an edge , it might be worth the investment since most foam rollers, except those that integrate technology , are generally on the cheaper side.

Due to the increase in popularity over time, the market has become quite saturated with tons of different foam rollers in varying lengths , firmness, and materials — there are even folding and vibrating rollers now. We brought you what we deem to be the best for each type of situation based on criteria many customers may be seeking. Use foam rollers if you feel like they help you, but be sure to get off the floor and work on building your muscles too.

What makes a good foam roller?

That depends on what you’re using it for, but there are some general guidelines to keep in mind. First, a good foam roller will do what it’s intended to do. Longer rollers are used for covering larger areas of the body, such as the entire back or leg. Smaller rollers act more as pinpoint or trigger point rollers to target specific problem areas. A good foam roller will address your needs and we usually recommend having a more general, larger roller and a second more precise item for targeting knots and pressure points.

How much do foam rollers cost?

Foam rollers can be pretty cost-effective with lacrosse balls and some smaller foam rollers costing under $10 to around $45. Larger foam rollers can range up to $100 while battery-operated ones can cost $200 or more.

What is the best foam roller available?

There are so many options for foam rollers and tons of different ways to approach rolling out. We’re fans of the Trigger Point GRID Foam Roller. This foam roller is price-friendly and gives targeted pressure.

Should foam rolling be painful?

There is going to be a certain level of discomfort yes. Note that this means that the pain shouldn’t be unbearable. If you find that there is pain and it is unusually intense, then we’d recommend talking to a coach or a physiotherapist to find out more about what is going on. In normal circumstances, foam rolling will be uncomfortable but should start to become less so as you and your muscles acclimate to it.

If I foam roll for longer will the effects be better?

If you find that long time duration rolling is really beneficial for you, then more power to you. Everyone has an individualized response to different exercises. For more on this, see our guide to muscle recovery .

About Nick English

Nick is a content producer and journalist with over seven years’ experience reporting on four continents. Since moving to New York City in 2013 he's been writing on health and fitness full time for outlets like BarBend, Men's Health, VICE, and Popular Science .

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BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting.

The Best Foam Rollers of 2024

Foam rollers have gained a lot of traction in recent years as a key recovery tool. Whether we’re working at the desk, lifting weights, or skiing moguls, our muscles get worked and foam rollers target tight areas and trigger points to help get us back to our baseline. 

Like upgrading to an electric toothbrush or gas grill, foam rollers are simple, easy to use, and highly effective. And though rolling out can be less than enjoyable, we feel relief and greater mobility afterward. 

For outdoor enthusiasts and athletes, foam rollers are an accessible self-care tool. Though there are many options on the market, the best foam roller will be the one that feels best to you. 

During foam roller testing, a systematic evaluation regime was followed to ensure each foam roller received equal testing across the board. Each foam roller was tested for the same duration and on the same muscle groups over a time span of 2 weeks. Following our testing, we noted the foam roller’s firmness, length, and texture and identified changes in soreness, mobility, and pain afterward.

To learn the differences between designs and more on how we conducted our tests, be sure to check out the buyer’s guide and FAQ section at the end of this article. We’ve even put together a comparison chart to see how the foam rollers stack up against one another. Below are our picks for the best foam rollers of 2024. 

Editor’s Note: We updated our Foam Rollers guide on March 11, 2024, to add the super-cushioned Gaiam Restore Foam Roller , the deep-tissue massaging Pro-Tec Contoured Roller , and our new Best Vibrating roller, the Therabody Wave .

• Best Overall Foam Roller: Roll Recovery R4
• Best Budget Foam Roller: AmazonBasics High-Density Round Foam Roller
• Best Vibrating Foam Roller: Therabody Wave Roller    
• Best Portable Foam Roller: Brazyn Morph Collapsible Foam Roller
• Best Massage Wheel: Chirp Wheel PRO
• Best Massage Ball: Rawlogy Cork Massage Ball
• Best Long Foam Roller: OPTP Pro-Roller Soft

Roll Recovery R4

• Materials High-density EVA foam
• Texture Rounded bumps
• Dimensions 18 in. x 6 in.
• Weight 2 lbs., 9.6 oz.

• Anatomically contoured face
• A large diameter gives better leverage to apply pressure
• Quality high-density foam is durable

The issue with flat-faced circular foam rollers is they apply pressure evenly, making it hard to dig deep and target specific muscle groups. The Roll Recovery R4 ($60) is built with a contoured face that’s anatomically designed to reach specific muscle groups better than any flat circular foam roller.

Made with a firm, high-density EVA foam, the center of the roller features a deep grove between two elevated groves. This design is not only aligned with the spine and neck for safe back rolling but also allows a more effective massage for long, narrow muscles and tendons such as the IT band, peroneals, calf, and soleus. 

The Roll Recovery R4 has one of the largest diameters we tested at six inches which gives you more leverage to apply pressure. Just be careful — the R4 takes foam rolling to a whole new pain level. You’ll find tight spots you never knew existed.  

For runners who consistently deal with tight hamstrings, especially where they attach around the back of your knee, the raised center ribs hit them better than any other foam roller tested.

If you’re still using a flat-faced circular foam roller for all of your rolling, we can say you’re missing out. Every little detail on the Roll Recovery R4 was optimized to give the most effective foam rolling experience, and it’s easily the best overall foam roller on the market today.

AmazonBasics High-Density Round Foam Roller

• Materials Polypropylene foam
• Texture Smooth
• Dimensions 18 in. x 6 in.; 24 in. X 6 in; 36 in x 6 in
• Weight 4.3 oz.

• Simple, firm construction
• Different designs and sizes available
• Not very durable
• Slightly raised seams can be irritating

It should come as no surprise that the Amazon empire has found its way into the training and muscle recovery business. And it has created one of the most affordable and best foam rollers for back issues on the market.

The High-Density Round Foam Rollers ($10-19) from AmazonBasics are made from polypropylene to maintain firmness while in use. They are strong enough to support everybody yet light enough to be a welcome addition to any gym bag.

Like other rollers, the high-density round foam roller from AmazonBasics works wonders in promoting blood flow and providing focused therapy to pinpoint areas of your body.

The soft tissue therapy provided by proper use of the AmazonBasics roller can improve flexibility, loosen tight muscles, and improve range of motion. We did find during testing that the polyethylene foam construction wasn’t the most durable, but with care, the foam roller should last a while.

With a handful of different sizes and designs to choose from, these no-frills Foam Rollers from AmazonBasics are an excellent introductory option for those curious about the benefits of foam rolling. For less than half the price of many other options on this list, the AmazonBasics foam roller is a stellar value.

Therabody Wave Roller

• Materials Hypo-allergenic high-density EVA foam
• Dimensions 12 in. x 5 in.
• Weight 3 lbs., 4.8 oz.

• Vibration technology increases therapeutic potential
• Five customizable vibration frequencies
• Improves range of motion
• Some may consider the length too short

The Therabody Wave Roller ($149) is the best vibrating foam roller we’ve come across so far. The Therabody Wave Roller provides the same functionality that traditional foam rollers do, but with additional vibrating technology. It includes five different personalized vibration levels and a lengthy battery life of 3 hours, allowing users to design their own totally tailored therapy.

Its smooth design offers a more gentle massage, while its high-density EVA provides firmness and durability. One of our testers particularly appreciated the added vibrating technology because of its warming sensation that diverts attention from gliding over sore or tense muscles, which promoted a more positive outlook on rolling. The Wave Roller is also more comfortable in passively releasing myofascial trigger points for individuals who require a deep tissue massage, but do not want the agony that comes with it.

An additional bonus is that it comes with Bluetooth technology. Enabling you to connect to the Therabody app for personalized recovery routines. Just pair it with your phone and get foam roller-specific exercises right at your fingertips.

Upon testing the Wave Roller, we read the manufacturer’s claim, “High-density foam for noise dampening,” and after charging it and turning it on, we totally agree. The noise from the wave roller is so quiet that it virtually purrs. Although we couldn’t attest to its “hypo-allergenic” claim.

Additionally, its compact design and carrying shoulder bag make the Therabody Wave Roller and its power adapter easy to carry along. Although we do admit it is hefty at over 3 lbs. due to its built-in technology, we think it’s well worth the extra weight. Its price point is higher than others, but ultimately, you are investing in technology that takes foam rollers to a whole new level.

Brazyn Morph Collapsible Foam Roller

• Materials Bamboo, aluminum, foam
• Texture Raised nubs
• Dimensions 15.5 in. x 6.5 in. (2 in. wide when flattened)
• Weight 1 lb., 9.6 oz.

• Most portable roller on the market
• Hits all targeted muscle groups
• Eco-friendly design
• Can collapse during use
• Ridge design isn’t comfortable for everyone
• More expensive than standard rollers

If you are looking for the best foam roller for back issues and are constantly on the move, consider the Morph Collapsible Foam Roller by Brazyn ($75). Without question, the Morph Collapsible foam roller is the most portable roller on the market.

When collapsed, this roller is smaller than two folded shirts. When expanded, it meets all industry-standard size recommendations. Users can easily fold up the roller to stuff into a backpack or suitcase. By simply pulling on the attached strings, it is quickly ready to use.

The foam is firm and dense enough to work out any muscle tightness or soreness issues, allowing for thorough loosening before workouts and proper recovery afterward. It’s even available in two different types of foam patterning; a more featured Alpha series meant for deep tissue, and a Bravo series with a more traditional pattern.

Even Brazyn admits the Morph is on the more costly side of foam rollers, but contends that “it takes a team of European craftsmen (and craftswomen) nearly an hour to assemble over 60 individual pieces into this one-of-a-kind fold flat mobility tool.” Having used it, we can say it’s certainly worth it.

As a bonus, the Morph Collapsible Foam Roller from Brazyn is made from bamboo and recycled aluminum, making it the most environmentally friendly roller on the market. As far as innovation is concerned, it’s the best foam roller on the market.

Chirp Wheel Pro

• Materials EVA foam, ABS plastic
• Texture Dimpled and contoured
• Dimensions 5 in. x 8 in.
• Weight 3 lbs., 2.6 oz.

• Unique design targets muscles between shoulder blades
• Vibration helps to unlock tension in spine
• Long battery life
• Less versatile for other muscle groups
• Proprietary charger

They say you shouldn’t try and reinvent the wheel, but Chirp has seemingly pulled it off with the Chirp Wheel Pro ($150), a new iteration of their popular massage wheel that adds vibration into the mix to loosen tight back muscles.

Our tester was skeptical at first to think that added vibration might make any difference, but after side-by-side testing with the original wheel, it was easy to tell that the extra motion was doing something to aid in melting away the tension between our shoulders. There are three levels of vibration, and at a surprisingly long battery life of 2 hours, we were able to get multiple days of use between charges.

The unique shape of the wheel allows it to sit between the shoulder blades but takes the pressure off of the spine, so you can roll out the muscles on either side. This design is great for passive opening of the chest and upper back but takes up less room in your living area than a traditional exercise ball. Our desk-bound comrades found this roller to be the perfect prescription for fighting off the dreaded computer hunch.

The Chirp Wheel Pro can also be used to massage bigger muscles in the legs, but it’s a bit harder to balance on than a full-size foam roller. 

If you’re dealing with nagging, tight muscles in your upper back, the Chirp Wheel Pro’s innovative design may be the answer.

Rawlogy Cork Massage Ball

• Material 100% sustainable cork
• Dimensions 1.9 in., 2.5 in.
• Weight 0.7 oz., 1.4 oz.

• Light and packable
• Great for targeting small muscles
• Sustainable materials
• Less effective for targeting big muscle groups

A full-size foam roller can’t be packed on every trip, but the lightweight Rawlogy Cork Massage Ball ($12-14) can easily stow into any size luggage or backpack. It comes in two sizes, with the Classic size at just 2.5 inches in diameter and 1.4 ounces and the Mini Size at 1.9 inches in diameter and 0.7 ounces, so either size you can bring it with you wherever you go. 

About as stiff as a lacrosse ball and made from 100% sustainable cork, the Rawlogy ball offers a great, eco-friendly alternative to other massage balls. It’s perfect for targeting smaller, tighter muscles in the feet, forearms, and upper back.

Using light pressure, we also used it to relieve tension in the back of the neck. While a full-size foam roller works best for stretching bigger muscle groups, the packable size is hard to beat while on the go. 

As the only massage tool that our resident GearJunkie thru-hikers have taken on long trails, we can say for certain that rolling out tired feet and quads with a massage ball can make the difference on back-to-back 30-mile days.

The Rawlogy Cork Massage Ball is the only massage tool we tested that we would consider packing for a backpacking trip. With two sizes to choose from, even the most weight-conscious travelers will find an option that works for them.

OPTP Pro-Roller Soft

• Materials EVA foam
• Dimensions 36 in. x 4 in.
• Weight Varies

• Soft foam is ideal for newcomers to foam rolling
• Available in various size options
• Won’t be the best for deep tissue work

While firm foam rollers can be ideal for working our deep and difficult-to-reach muscle tension, a softer foam roller like the OPTP Pro-Roller Soft ($29-49) can work a broader span of tissue. A more forgiving roller can also be ideal for those who are looking for a more gentle massage.

We are big fans of the full 36-inch Pro-Roller Soft, as it is the perfect platform for working out knots across our shoulders from a full day at the keyboard. It also makes an ideal prop for activities like yoga.

The durable EVA foam has a heat-molded construction, meaning it’ll stand up to repeated compressions without going flat during a workout. The Pro-Roller Soft won’t be the tool for working out difficult knots, but it can be an ideal complement to the recovery toolbox. There is also a standard density for those who prefer a firmer foam roller.

TriggerPoint GRID Foam Roller

• Texture Gridded
• Dimensions 13 in. x 5.5 in.
• Weight 1 lb., 8 oz.

• Hyper-focused therapy techniques
• Light and durable
• Trusted brand
• Length of roller is too short for some
• Some may find the diameter to small to get leverage

The TriggerPoint GRID Foam Roller ($37) boasts a unique design meant for ultimate customization when targeting problem areas all over your body. Despite being hollow, this rigid roller is built to last.

The exterior is covered in EVA foam with a multi-density design, so users can utilize different hardness levels where they see fit. High and firm ridges on the edges are designed to feel like fingertips. The flat and low sections are more akin to palm-level massage, so it’s easy to switch back and forth, depending on the muscle groups and level of tightness.

We like the TriggerPoint’s hollow and lightweight design. This roller is easy to toss into your backseat or gym bag. The shorter length may not be enough to roll out every knot, however, especially for those with broader shoulders.

This TriggerPoint roller is an impressive tool in and of itself. And it has the bonus of an accompanying one-year warranty if you are not satisfied with the product.

Further, this roller’s purchase comes with access to an instructional video library that will help you perfect your therapeutic and myofascial release techniques.

Gaiam Restore Foam Roller

• Materials Foam
• Texture Lightly textured
• Dimensions 18 in. x. 6 in.
• Weight 13.9 oz.

• 15-minute digital workout included
• Incredibly lightweight
• Good length for more stretches
• Some may find the firmness too soft
• Not as durable as others

The benefits of firm foam rollers and foam rollers with an aggressive texture are certainly helpful, but every now and then we need something softer, which is where the Gaiam Restore Foam Roller ($20) comes in. Because of its softer firmness and light texture, which feels almost smooth underneath body weight, it allows for a soothing and cushioned massage.

With a length of 18 inches, which is longer than some of our other compact foam rollers, we can reach more parts of the body, which is especially great for chest openers or targeting overly tight muscles.

The one thing we did note during our daily testing over the course of 2 weeks is that its durability is less than ideal. Constant use over time showed significant signs of wear, including scratches, dings, and bent edges. But with proper care, this $20 foam roller can still last a while.

Overall, the Gaiam Restore Foam Roller is a superb beginner foam roller or a roller for anyone who wants a gentle everyday massage to improve mobility and reduce muscle tightness. And for those who don’t know where to start, Gaiam includes a 15-minute digital workout to get you going.

Pro-Tec Contoured Roller

• Texture Raised contours
• Dimensions 14 in. x 5 in.
• Weight 16 oz.

• Lightweight and portable
• Highly durable
• Great for deep tissue massage
• Good for targeting smaller muscles
• Some may find the firmness and texture too aggressive
• Makes a crinkling sound when in use

For those who are seeking a firm foam roller that can target specific muscle groups in an insanely deep massage, then the Pro-Tec Contoured Roller ($35) is a great choice. 

Right off the bat, what we like about the Contoured Roller is its incredible portability, measuring 14 x 5 inches and weighing 16 ounces, and its high-density EVA foam for durability. Although we did experience some crackling coming from the foam while rolling, we didn’t find it too bothersome.

We were particularly astounded by how quickly — within minutes of use — it eased painful myofascial trigger points all over the body, but particularly on the back in hard-to-reach areas. Because of its stiff, curved nubs, one of our testers found it challenging to use for 15 minutes straight, but even still, she felt a substantial improvement in her neck mobility and a significant reduction in pain in her mid and upper back that even stretching alone wasn’t able to help.

The Pro-Tec Contoured Roller is a great bargain for its durability, portability, and for its ability to aggressively tackle areas where softer form rollers just can’t make an impact. If you want fast relief, this is worth adding to your collection.

RumbleRoller Original Textured Foam Roller

• Materials EVA Foam
• Texture High-profile bumps
• Dimensions 13 in. x 5 in.
• Weight 14 oz.

• Great soft tissue massage
• Perfect tool for warming up
• Doesn’t apply pressure evenly

We can attest that the RumbleRoller ($50-75) looks like it would hurt a lot more than it does. The spikey face was designed to mimic that of a soft tissue massage, and it does a great job, especially on the quads. The spikes work by penetrating past your fatty tissue and fascia to apply pulsating pressure to your muscles as you roll. 

We didn’t find it as effective as other foam rollers in releasing tension in tight muscles or tendons since it doesn’t apply consistent, even pressure. The spikes more or less massage your muscles, which we found great for warming up and getting the blood moving to the muscles, but less so on relieving tight muscles or tendons like your IT band. 

The RumbleRoller comes in three sizes (12, 22, and 31″) and two densities (medium and firm) depending on your comfort level. We tested the medium density and found it to be on the softer side. If you’re looking for a deep massage, we recommend the Xtra Firm version .

While this wouldn’t be our first choice for a first-time foam roller buyer, we could see this as a perfect foam roller for someone who wants a feel-good experience to loosen up their muscles.

TriggerPoint Rush Roller

• Texture Raised ridges
• Weight 1 lb., 15 oz.

• Lightweight
• Textured surface for pinpoint treatment
• More expensive than similar options
• Can cause discomfort during use, may not be ideal for users who are new to foam rolling

TriggerPoint is one of the leading manufacturers of recovery and massage products for fitness enthusiasts. The Rush Roller ($48) is one of the brand’s newest offerings, and we can confirm it’s one of the best foam rollers.

Unlike most of the foam rollers on this list, the Rush Roller features a unique textured surface. A series of high, firm ridges provide tiered muscle compression that can improve tissue hydration and elasticity.

It won’t be for everyone, but experienced muscle rollers will appreciate the deep tissue massage the Rush Roller is able to dole out.

After regularly using the Rush Roller for post-workout recovery, we often notice substantial improvements in range of motion across the lower back and hip joints.

Hyperice Vyper 3.0 High-Intensity Vibrating Fitness Roller

• Texture Contoured
• Dimensions 13 in. x 5.4 in.
• Weight 2 lbs., 11 oz.

• Durable design
• Short battery life

Another option when it comes to vibrating foam rollers, the Hyperice Vyper 3.0 ($199) is up there with the Therabody Wave Roller , and even weighs close to a pound less than our top pick.

Whereas most standard foam rollers boast an 18% increase in range of motion, the Hyperice Vyper 3.0 can achieve up to 40% in the same category. This roller can do everything that a standard foam roller can, with the addition of vibration technology.

Of course, it is the bonus of vibration that customers are paying for with the Hyperice Vyper . With three vibration settings, users can fully customize the therapy they are receiving.

More than just a roller, the Hyperice vibration settings add another level of massage that will be a godsend for the sorest muscles. And while the ability to pair the roller to your phone via Bluetooth (welcome to the future) seems a little hokey, we appreciated the guided sessions through the Hyperice app.

Additionally, the compact design with rechargeable batteries makes it easy to bring along anywhere. It is definitely an investment, and we wish the battery life was better (the 3 hours of the Therabody Wave makes it our choice over the 2 of the Hyperice Vyper 3.0 ). But, if you want to take your foam rolling to the next level with a vibrating roller, this is it.

ProsourceFit High-Density Foam Rollers

• Materials Expanded polypropylene (EPP) foam
• Dimensions 12 in. x 3 in.; 18 in. x 3 in.; 36 in. x 3 in.
• Weight 3.1 oz., 3.9 oz., 6.7 oz. (depending on dimensions)

• Simple, functional design
• Full and half-round options
• Not the most durable
• Too firm for some folks

The ProsourceFit High-Density rollers ($12-22) are some of the most affordable rollers on our list and can target the same muscle groups as the highest-end models. This roller is made of high-density expanded polypropylene, making it firm enough to work through recovery on all parts of the body.

The simple design is ideal for new users and traditionalists alike. And it is both easy to transport and clean after use. We will note that over time our foam rollers made from expanded polypropylene foam have a tendency to ding if tossed around, so transport them with care.

ProsourceFit offers its high-density foam rollers in multiple sizes as well as in round and half-round designs. As you become more acutely aware of its proper use and what your body needs, it can be useful to have both half- and full-round rollers in your workout toolkit.

At this price point, you won’t break the bank by expanding your arsenal of recovery instruments.

Foam Roller Comparison Chart

How We Tested Foam Rollers

Our GearJunkie team of gear testers includes hikers, runners, climbers, skiers, and outdoor adventurers, and we constantly put our bodies to the test. We are weekend warriors who walk dozens of miles in the mountains with overnight packs on our days off. We’re also professional guides that rely on our physical abilities to pay the bills. 

As outdoor recreationists, we know firsthand the importance of good recovery. After a big objective in the mountains, rolling out and stretching sore muscles is key to getting outside again as soon as possible. It’s also key to enjoying everyday life with better mobility, flexibility, injury prevention, and stress relief. 

Our foam roller testing began in 2021 with a slate of seven rollers, and an aim to bring together the best rollers available for releasing tension in active outdoors people. Our choices reflected a broad consideration of the market, and took into account not only the opinions of active coworkers and friends, but also of the physical therapists we trust our bodies to.

We expanded our roller horizons in 2022 when tester and climbing guide Katie Griffith looked into alternative roller styles and added massage wheels and massage balls into the mix, bringing the knowledge of a life spent living out of her converted van and the aches that can sometimes accompany that.

While testing for the best foam rollers, we considered and used a wide variety of shapes, materials, densities, and sizes for a range of applications and targeting various body areas. In addition to our objective tests and personal experience, we also consider the most innovative, popular, novel, and legacy products available today. These foam rollers serve a range of athletes, muscle groups, storage needs, and price points.

Our most recent roller testing saw tester Rebecca Ross refine our foam roller testing regiment while evaluating several additional foam rollers on our list. With a Master’s degree in public health, she has spent time analyzing the way we test foam rollers to ensure the most equitable and fair comparison.

Firmness, length, durability, and texture were cross-referenced with any changes in mobility, discomfort, or pain during a daily rotation of 15-minute testing sessions over two weeks.

Buyer’s Guide: How to Choose a Foam Roller

Differences in firmness, length, texture, and portability all play into choosing a foam roller, and each variable serves its purpose.

There are a handful of materials used for foam rollers with the most common on our list being Polyethylene (PE), Expanded Polypropylene (EPP), and Ethylene Vinyl Acetate (EVA).

Soft foam rollers are made from PE and tend to be the least durable. A much stronger version is EPP, used in the AmazonBasics High-Density Round Foam Roller , which has many of the same properties as PE, but is considered one of the more dense foams out there. Both PE and EPP are not the most durable, since they easily show signs of wear. However, with care, they can be incredibly long-lasting.

Most on our list are made from EVA, like the RumbleRoller Original Textured Foam Roller , and that’s because it’s highly tear-resistant, making it more durable but also more expensive. EVA-made foam rollers are not as dense as EPP-made ones, but “high-density EVA” is tougher than regular EVA rollers.

Of course, there are alternative materials as well, including bamboo, which is used in the Brazyn Morph Collapsible Foam Roller together with foam and aluminum, or even cork, which is used in the Rawlogy Cork Massage Ball , to name a couple.

Arguably the most important factor in choosing a foam roller is its density or firmness. Soft rollers may not provide the level of massage required for deep muscle soreness. Excessively hard rollers can cause bruising or trauma if not used correctly.

In some cases, the color of a foam roller can be used to help identify firmness; for instance, foam that is lighter in color tends to be softer, whereas foam that is darker tends to be firmer. But because standards can vary from brand to brand, it is not always straightforward to identify firmness based on color or material alone.

Because of this, we measured firmness by measuring the amount of pliability or “give” after applying pressure. A generous amount of “give” was considered soft, while no “give” at all was considered hard, and anything in between was considered medium.

With a fair amount of pliability, the OPTP Pro-Roller Soft , is considered a soft roller and is designed to prioritize comfort over deep tissue massage. Less-firm rollers are suitable for those with sensitive muscles or who are new to foam rolling. As you improve your technique and your muscles get used to the pressure, you can move up to harder rollers.

Firm rollers like the Roll Recovery R4 , which were considered to have no “give” are designed for deep and intense massage and muscle therapy. If you are a very active person, a hard roller can help you target and penetrate deep into sore muscles. This style of roller is also ideal for myofascial release.

Rollers with a medium-level firmness can, as you may imagine, do it all. They are suitable for both massage and yoga or Pilates exercise routines. Proper use will still allow you to access deep tissue while maintaining comfort and cushion found in less-firm rollers.

As with firmness, different lengths each serve their purpose, and it is up to you to decide what is most important for your specific muscular needs.

Long or full-size rollers generally measure around 36 inches in length. At this length, these rollers are suitable for larger muscle groups. Full-size rollers allow you to access your entire back when laid perpendicular to your spine.

These rollers are also great for other large muscle groups like those found in your upper leg. The longer length also lends itself well to many Pilates or core exercises that require you to lay it vertically along your back.

Shorter rollers, 24 inches or less, are excellent for pinpointing smaller muscle groups like specific areas of your back, arms, or legs. If you have isolated problem areas around your body, a shorter roller may be a perfect choice. As a bonus, the shorter lengths are also more portable.

If your persistent knots are in hard-to-reach areas, specifically shaped rollers like the Chirp Wheel Pro can target muscles that a regular foam roller of any length might miss. 

Diameter 

The diameter measures how thick the foam roller is or the circumference. Foam rollers with larger diameters can be easier to apply more pressure because you can get more leverage on them. 

The most popular diameter seems to be around five inches. We would not recommend buying anything less for a general-use foam roller because it can be hard to press down on it. Typically foam rollers with smaller diameters are specially made for calves, soleus, or Achilles. 

The Roll Recovery R4 was one of the largest diameters we tested at 6 inches, making it easy to apply a lot of weight.  

Portability

Your foam roller’s portability is a worthy consideration depending on your lifestyle and level of muscle soreness. If you only plan on using a roller occasionally or at home, perhaps you won’t have to worry about how easy it is to bring with you. If you have chronic muscle pain and travel a lot for business or pleasure, a more portable option is the way to go.

Some rollers are explicitly designed with portability in mind, like the Rawlogy Cork Massage Ball . Still, even if not designed for portability, many shorter rollers can easily fit in a standard gym bag.

The texture is another noticeable difference between foam rollers. The differences can be spelled out simply between smooth and textured rollers.

Smooth rollers are traditional and have been the go-to for some time. They provide equal pressure across the targeted area, but may be limited in reaching deep muscles or tendons. During our 15 minutes of testing, we discovered that raised textured foam rollers produced the most noticeable improvement in enhanced flexibility and release of myofascial trigger points compared to smoother textures.

Like softer rollers, smooth rollers are a good choice for beginners, as they are not as intense as their textured counterparts. Generally speaking, smooth rollers are also often more affordable.

Textured rollers are more advanced and better suited for users comfortable with their rolling technique. The added features on these rollers, like ridges and bumps, are meant to precisely target problem areas.

Textured rollers — like the Pro-Tec Contoured Roller below — will often have multiple features on one roller to promote customization. They are specifically designed to target specific muscle groups for the best massage, mimicking a massage therapist’s hands, and are a good way to isolate knots or problem areas.

Extra Features

Without a doubt, the six features outlined above are the most important things to consider when shopping for the best foam roller for back or muscle issues. That said, there are a few other considerations to take into account.

For many, outdoor fitness and environmental ethics go hand in hand. If that is important to you, some companies are producing their rollers from recycled or sustainable materials.

Some foam rollers and materials are also better suited for yoga and Pilates workouts than strictly rolling. If you plan on using your roller for exercise routines, this is a good thing to keep in mind.

Half-round foam rollers are an alternative for those who may have difficulty balancing their body weight on a cylindrical or ball-shaped roller. Half-round foam rollers, like the ProsourceFit High-Density Foam Rollers , are also available in a range of lengths and diameters to help keep you stabilized while exercising or stretching.

Vibrating foam rollers are rising in popularity, and that’s because of their unique dual advantage. In addition to offering the same benefits we enjoy from conventional rollers, they also offer a localized vibrational therapy that has shown statistical significance for the body, including enhanced blood flow, less muscle soreness, and improved stability, among others. Vibration foam rollers can be an excellent investment, but keep in mind that they are heavier, require a charge, have fewer length options, and are much more expensive.

Finally, there are virtually limitless colors and patterns available. Naturally, this is a fun — albeit functionally inconsequential — feature to consider when purchasing your first foam roller.

Foam rollers can cost anywhere from around $10 to over $150. This means there’s a foam roller out there for virtually any budget. 

Our budget-friendly options are foam rollers under $25. These rollers are typically made from PE, EPP, or other materials like cork and are generally simple in design. On our list of budget-friendly rollers are the Amazon Basics High-Density Round , ProsourceFit High-Density Foam Rollers, and Rawlogy Cork Massage Ball .

Mid-range foam rollers are typically made with EVA, are more durable, and have more features including ridges, bumps, nubs, and contours. These tend to cost anywhere between $50-75 and include the TriggerPoint Rush Roller , OPTP Pro-Roller Soft , and the RumbleRoller Original Textured Foam Roller.

Lastly, those who don’t mind shelling out a few more bucks can opt for a more high-end foam roller costing over $75. On many of these rollers, you’ll find additional features like higher quality materials and designs, Bluetooth, and vibrating technology such as that found on the Chirp Wheel Pro and Therabody Wave Roller .

Back issues are not to be taken lightly. Small bothers can quickly become chronic problems with little warning. If you have considerable and consistent back pain and soreness, we recommend seeing a professional to address the issue.

That said, foam rollers can be an incredible addition to your self-care tool kit. An ounce of prevention is worth a pound of cure, and foam rollers can do wonders in preventing back issues from developing or worsening.

When built into your daily workout or stretching routine, foam rolling can genuinely help relieve tension, tightness, and soreness in your back.

There is a lot to consider when purchasing a foam roller, and the best foam roller for you may not be the best for your friend. Rollers vary most notably in terms of firmness, length, and texture.

You can generally mix and match the best of each category to find the ideal roller for your specific needs.

Sciatica causes pain that can branch down from your lower back through your hips, buttocks, and legs — radiating along the sciatic nerve. While foam rollers are not a cure for sciatica, they can help manage the pain associated with this condition.

Rolling can be a quick and easy way to promote myofascial release. Depending on your level of sciatic pain and your comfort with a roller, it can be a highly effective pain management technique. Given how affordable foam rollers are, most experts recommend that their sciatica patients keep one on hand.

If you have never used a roller before and are apprehensive about the technique or pressure associated with using one, there are plenty of introductory options available. Less-firm rollers are most forgiving on your muscles, and smooth rollers distribute pressure more evenly.

Both of these factors are welcome features for beginners as they ease their way into the world of targeted self-care.

Not only can you foam roll every day, but some experts would also argue that it is an integral part of injury prevention and workout recovery. Some people treat foam rolling just like stretching. They strive to do it before and after every workout to relax tight muscles and to improve flexibility and range of motion.

A caveat, however, is if you start to feel or instigate pain while rolling. Over-rolling muscle groups can cause further pain and bruising, and potentially do more harm than good. Listening to what your body needs is critical when foam rolling.

Foam rolling can feel good — like, really good. However, you can overdo it. For the best results, try targeting an area for 30 to 90 seconds at a time, resting and stretching for 30 seconds, and then repeating up to two more times.

You should avoid spending any more than 5 minutes on specific muscle groups. And it is better to underwork a muscle group than to overwork it. Overworking an area can cause bruising or even worsen injuries. Remember, foam rollers are meant for prevention and healing. The last thing you want to do is misuse or overuse yours to the point of making muscle pain or tension worse.

Yes. When used properly, foam rollers may help soothe and treat IT band tightness. Many athletes have successfully addressed IT band tightness with regular foam rolling.

From a side plank position, place your bottom thigh on the roller. Using your forearm to support your torso, move your arm so the roller rolls from the side of your hip to the side of your knee and back again. Some discomfort is normal, but stop and rest if you feel excessive pain.

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Austin Beck-Doss is a Staff Writer at GearJunkie. Austin has been writing about climbing, hiking, and snowsports for 6+ years. Prior to that, Austin worked as a rock climbing and wilderness guide.

In 2017, I started blogging for Melanin Base Camp around the same time I started mountaineering. Over the years, I found myself writing and doing photography for various organizations, which ultimately led me to GearJunkie. My personal interests include photography, swimming, climbing, camping, cross-country skiing, reading, and DIY health & beauty.

Cory Smith is a Santa Barbara, California-based athlete,  online running coach , and freelance journalist specializing in running- and climbing-related content and gear reviews. He draws from over 25 years as an elite runner and rock climber for ideas, inspiration, and expertise. Check out his portfolio  here .

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• What to Buy

The 10 Best Foam Rollers of 2024, Tested and Reviewed

We tested the most popular options on the market to find the best foam rollers for every level of experience and need.

Rich Scherr is an updates strategist and fact checker for Dotdash Meredith brands, including Health and Verywell. He is a seasoned financial and technology journalist who served as editor-in-chief of the Potomac Tech Wire for nearly two decades, and is a regular contributor to the sports pages of The Baltimore Sun. He has also been a news editor for America Online and has contributed to the Associated Press and The Washington Post.

In This Article

• Our Top Picks

Our Testing Process

• What to Know

Your Questions, Answered

Health / Alexander Huang

Whether you're sore after a tough workout or stiff from sitting at a desk all day, a foam roller can bring the relief you need. By helping massage your muscles, this increasingly popular tool releases tension and moves blood and oxygen through muscle tissue.

With just your body weight and a foam roller, you can relieve tightness, reduce muscle soreness, and decrease inflammation. Because regular use of a foam roller increases blood flow, it makes muscle tissues healthier, too, according to Kathleen Ingalls, DPT, a doctor of physical therapy with her own practice in Montana. She explains that even muscles that get stiff from staying in the same position all day, like sitting at a desk (not just muscles that are sore after exercise), can benefit from foam rolling. 

Compared to some exercise equipment, foam rollers tend to be straightforward. Most are cylindrical, long, and mainly made of foam (of course). Yet they vary widely in firmness, length, diameter, texture, and special features. To help you find the right foam roller, we had our editors test a variety of popular options for a seven-day period. Each day, we used the foam roller for a series of five stretches for 30 seconds each. Then we evaluated the foam rollers on effectiveness, comfort, ease of use, and value.

A physical therapist on our Medical Expert Board also reviewed this article for medical and scientific accuracy surrounding what to look for in a foam roller, how to use one, and for how long.

Best Overall

Trigger point performance grid 1.0 foam roller.

For an affordable price, this foam roller has a length suitable for numerous exercises, an effective surface with varying textures, and a firm core.

This roller is ideal for beginners, so more advanced users may want an option with additional features.  

The TriggerPoint GRID 1.0 foam roller checked all the boxes during testing because it was easy to use and provided instant relief to sore muscles. The firm core, a hollow plastic tube, had minimal give, yet the external foam layer had rounded grooves soft enough to release knots without digging in too intensely. We were also pleased that it takes up minimal space and that we could even store items in the core when not in use (a towel, instructions, jump rope, etc.).

With exercise guides on the packaging and access to online instructional videos, the TriggerPoint is aimed at both those transitioning from a smooth roller and advanced rollers looking for a texture upgrade. Its surface makes it roll pretty quickly, but the 13-inch length helps with staying centered on it. Compared with longer designs, it is less cumbersome when rolling hard-to-reach muscles, like an inner leg. After just one day of use, we felt relaxed and loose with elongated muscles, with those feelings lasting during the seven-day testing period and afterward.

Product Details:

• Shape: Cylinder
• Length: 13 inches
• Diameter: 5.5 inches
• Texture: 3D grid
• Density: Firm
• Features: Printed exercise guides on packaging, online instructional videos

Best Budget

Amazon basics high density round foam roller.

Lightweight yet dense foam and a great price make this roller both effective and affordable.

This roller has such smooth, lightweight foam that it may roll out from underneath you.

Sometimes simple is the answer for exercise equipment—especially when it’s affordable. That was our reaction after testing the Amazon Basics Foam Roller. The smooth surface of this roller lacks the ridges and texturing of some pricier options, but its firmness can still provide relief. We really appreciated its denser foam and felt it was better than the softer texture and ridges of the others we tested, especially for the even pressure it gave when rolling out knots.

Despite its density, the smooth foam is lightweight and doesn’t turn sticky even after a sweaty workout. But we did feel it was more likely to roll away than some of its competitors, making rolling on a yoga mat or carpet helpful.

• Length: 17.75 inches
• Diameter: 5.75 inches
• Texture: Smooth
• Features: Not listed

Best Splurge

Hyperice vyper go.

The adjustable vibration speed and hourglass shape of this battery-powered foam roller make it comfortable and effective.

We won’t sugarcoat it—this device is expensive and has a learning curve.

The Hyperice Vyper Go comes with a high price tag and a learning curve, but it may be just the upgrade you need if you are an experienced roller training for a big event like an ultramarathon. With grooves that fit the contours of various body parts and three vibration speeds to adjust the intensity, we’re convinced this product is more effective than a nonvibrating roller. 

During testing, it relieved tightness almost immediately. We could tell it had really worked out some kinks in the neck and hips, but we also didn't have that foam roll soreness that sometimes happens with new routines.

Adjusting to the vibrating feature may take practice, especially if you are used to working out tension on no-batteries-required foam rollers. Once you get used to it, the vibration can help you glide with the roller and smoothly reach the end range of each rolling exercise.

• Shape: Hourglass
• Length: 10.6 inches
• Diameter: 3.9 inches
• Texture: Contoured
• Features: Power supply and plug adapters for charging, 2-hour battery, 3-speed vibration, app for exercises, and automated speed

Easiest to Use

Lululemon double roller.

It’s versatile with a softer, larger-diameter outer roller bolstered by a firmer, narrower roller that can also be used separately.

The cost may seem high, but you really are getting two rollers with different functionalities that store neatly as one.

If you’ve tried a foam roller and felt bruised and sore enough that you never went back, you may have a friend in the Lululemon Double Roller—two friends, actually. This pair slides snuggly together to save space. The slender inner roller provides a supportive core when rolling large muscles on the softer outer layer, and then you can slide it out to put targeted pressure on specific points.

When we tested these rollers, they were easy to pull apart and slide back together, and their length opened up a range of exercises. Overall, we found them very comfortable and great for beginners who aren't sure how dense they'd like their foam roller to be.

• Length: 20 inches
• Diameter: 5 inches
• Texture: Grooved and spiraled
• Density: Medium and firm
• Features: Two rollers

Best for Lower Body

Optp black axis firm foam roller.

The large size and smooth, firm structure make this roller the top choice for loosening and relaxing lower-body muscles.

This roller isn’t a good traveler, so you’ll need a place to store this roller in your home or workout space.

This roller is a giant but a helpful one. Its size lets you hit large areas in one pass, making it a good fit for lower-body exercises. Our editor, who is developing sciatica, used it mainly on hips and thighs to great relief. And we found that rolling for 15–20 minutes noticeably improved sleep. We also liked this roller for releasing tension in a tight upper back and could align it both perpendicular and parallel to roll from shoulder blades to hips.

The size does have some drawbacks—mainly that it won’t fit in a gym bag and takes up storage space. But, during testing, the length felt more comfortable than shorter rollers, and the firmness seemed effective on tight spots, making it worth finding room to store and use daily.

• Length: 36 inches
• Diameter: 6 inches

Best for Deep Self-Myofascial Release

321 strong foam roller deep tissue massager.

With a moderate density that feels firm yet soft, this roller can help less experienced rollers find relief, and advanced rollers work soft tissue and sensitive body parts.

The length could be limiting when working hamstrings and other large muscle groups.

When you want to give yourself a massage that feels like you’ve just been on a pro’s table, this roller may be the answer. Designed to help relax muscles that feel tight after repetitive motions like running and hiking, this roller’s grooves dig in deep like fingers during a massage.

This roller’s medium-density foam grips well against a yoga mat but doesn’t stick to bare, sweaty skin. The construction shows two seams, but they weren’t irritating during testing. The combination of small knobs and larger flat portions enhance this foam roller’s versatility and makes it easy to shift on the roller and target delicate areas. Weighing just a pound and coming in just over a foot long, this roller can be easily transported and stored.

• Length: 12.75 inches
• Diameter: 5.25 inches
• Density: Medium
• Features: Technique and exercise pamphlet, downloadable ebook

Best Deep Tissue

Luxfit premium high-density foam roller.

The width and length keep you higher off the ground and give you the flexibility to access muscles from different angles.

It may be too intense for beginners.

Long, wide, and dense, LuxFit’s Premium roller presents a smooth, extra-firm surface and plenty of space to work from various angles. In testing, it proved well-designed for getting after tight areas in deep tissue. The 6-inch diameter means less effort when leaning into the roller to target tight muscles, and the roller’s weight made it possible to roll slowly and evenly across its surface.

As we tested, we felt this was the most effective foam roller of the bunch and was comparable to getting an acupuncture massage. Even our feet felt less tight, with one of our editors feeling less plantar fascia pain after a week of use. However, we have to admit that the intensity may be too much for some people, so it’s only ideal for experienced rollers or anyone who really needs deep tissue work. 

• Density: Extra firm

Best Gentle

Optp pro-roller soft density foam roller.

The softness of this roller lets you limit pressure when you need a gentle stretch and massage of sore muscles.

You can’t actually “roll” on this roller due to its shape. 

Our favorite gentle foam roller doesn’t roll at all. Instead of rolling slowly across it, the best technique is to lay on it and let your body relax into the foam as your muscles expand. Its half-moon shape makes it stable and comfortable, so test sessions felt more like gentle stretching than intense foam rolling.

The width of this roller helps it fit along your spine and provides shoulder support. It may also come in handy for balance and stability exercises. If you're experienced with foam rolling, you may be surprised by the subtle work of this model. We liked how it felt along the vertebrae, back, and neck, especially on low-energy evenings that made a long foam rolling session uninviting. We found that this roller couldn’t be easier to use—if you can lay flat, you can use it.

• Shape: Half-cylinder
• Diameter: 3 inches tall by 6 inches wide
• Density: Soft

Best Trigger Point

Kieba massage lacrosse balls.

Just a little gentle pressure on these tiny, hard balls can provide relief in small, hard-to-reach areas.

It may take a little more effort to find the right spot that needs relief. 

Long, cylindrical foam rollers can be great for getting after larger muscles, but sometimes small and targeted efforts create the best effect. That’s why we included Kieba Massage Lacrosse Balls in our tests and deemed them ideal for pinpointing where muscles felt tight or sore. These balls are much harder compared with foam rollers and have a grippy rubber surface. However, their size can make them unstable and prone to slipping out and rolling away.

We particularly liked that we could use these after finishing a foam rolling session to focus on still-tight areas. It just took gentle body weight pressure to feel a difference, and muscles felt looser even after one session. And while we think they're good for tackling tight knots, they are small, so you have to know exactly where to place them to find relief.

• Shape: Round
• Length: 2.5 inches
• Diameter: 2.5 inches
• Features: Two balls

Best Travel

Brazyn morph foam roller.

This roller was easy to use, provided gentle pressure, and collapsed to fit in about the same suitcase space as a pair of jeans.

When expanding this roller to its full shape, the end disks need to lock into place against their stoppers to ensure it doesn’t collapse under your body weight.

If we could describe this roller in a single word, it would be “pleasant.” Its firm yet cushioned surface felt responsive in testing. It performed as well as traditional foam rollers yet has the bonus of collapsing flat so that it is easier to take with you.

Even though the initial impression was that it didn’t deeply work large muscles, we felt looser and more relaxed after a week of daily use. Plus, because it felt so great and gave a gentle stretch without causing pain or soreness, we realized we were more likely to use it every day. 

Thumb-sized nubs relieved tension in the upper and lower body without creating soreness, and our tester appreciated the accompanying booklet’s sequences, ranging from morning stretching to postrace self-massage.

• Length: 14.5 inches
• Texture: Grid
• Features: Collapsible, travel pouch, technique, and exercise booklet

First, we spoke to experts to determine the benefits of foam rolling and what makes for a quality foam roller. Experts we spoke to include: 

• Kathleen Ingalls , DPT, a doctor of physical therapy with her own practice in Montana
• Janeen Miller , MS, CPT, CES, a wellness coordinator and exercise physiologist in cardiac rehabilitation for Providence St. Joseph Hospital Orange in California
• Theresa Marko , PT, DPT, MS, a board-certified orthopedic physical therapist & Certified Early Intervention Specialist with over 20 years of experience. 

To find our top picks, we tried out various foam rollers at home and while traveling. After the first rolling session on each roller, we recorded our impressions of the following areas: texture, density, muscle tightness, and muscle soreness.

After a week of daily use, we noted whether we felt looser, more relaxed, and more agile with fewer pain points or knots. 

What to Know About Foam Rollers

Who should use a foam roller.

Foam rollers have become popular partly because they can benefit everyone, from office workers and delivery drivers to gym goers and Olympic athletes. “Foam rolling is a very effective, important part of any workout,” says Janeen Miller, MS, CPT, CES, a wellness coordinator and exercise physiologist in cardiac rehabilitation for Providence St. Joseph Hospital Orange in California.

Dr. Ingalls advises against rolling on sites of acute fracture or hematoma and areas swollen with edema or chronic swelling that "pits" when touched. She also recommends working with a physical therapist, personal trainer, or another expert until you grasp the purpose and technique of foam rolling and understand the sensations it can cause.

“The pressure from a foam roll should not hurt us,” Dr. Ingalls says. “Too many people buy [foam rollers], hearing they are good, and then cause unnecessary pain when attempting to use one for the first time. Then all you have is a new dust collector in your home.”

Foam rollers range widely in price, especially as you start adding special features like custom shapes and vibrators. The ones we tested ranged from around $20 for a basic design up to $150 for a battery-powered vibrating options. Between these extremes, prices fall closer together, so it’s worth looking for the features you want before comparing price tags.

Types of Foam Rollers

Most foam rollers are cylindrical, although variations include half-rounds and balls. Some are made of solid foam, but others might have a foam layer wrapped around a hard, hollow core. Firmness varies from ultrasoft to extra firm, and lengths typically range from 12 to 36 inches. If you explore our top choices, you’ll find different diameters, foam material, and textures too. Special features may include nubbed or contoured surfaces, low weight or an easy-to-pack design for travel, and battery-powered vibration.

Foam Density

Dr. Ingalls views foam density as a progression and starts clients new to this exercise on soft and smooth rollers. As you advance, firm yet smooth foam may be more effective, but you’ll want some experience before working on a stiff, knobby roller that can be used on trigger points or muscles with knots. “My advice is to start with the soft, smooth roller, meet your tissue where it is at, and progress if you would like to,” Dr. Ingalls says.

Size and Shape 

When choosing the size and shape of a foam roller, experience and intent both come into play. For Dr. Ingalls, the sweet spot is short yet thick: “Primary use of a 12-inch long, 6-inch diameter roll will cover the entire musculoskeletal system,” she says. When helping her hospital clients pick a foam roller, Miller favors a 36-inch length for full-body self-myofascial release, a smaller roller for travelers, and a more stable half-round roller for those concerned about balance and strength.

For foam rollers, the texture often goes hand in hand with density. Smooth foam, starting soft and gradually increasing in firmness, will be more comfortable for most people as they learn how to best incorporate a foam roller into their daily routine. Miller explains that textured rollers are designed to provide a deeper massage with trigger point therapy to muscles, but they can often be painful. If you’re new to foam rolling, you may want to start out with a smoother roller.  

More Foam Rollers to Consider

While these foam rollers didn't fully meet our expectations, they may still be of interest to you:

• Lifepro 4-Speed Vibrating Foam Roller : We felt like the intense vibrations of this foam roller compare to a massage gun, and we believe it could be as effective. Still, the high price tag made us prefer a more traditional foam roller and a separate massage gun over this all-in-one solution.
• OPTP Pro Soft Roller : Easy and comfortable to use, this soft roller could be the right choice for beginners. Ultimately, we found it too soft to go after sore areas and knots developed during boxing workouts but helpful in encouraging flexibility.
• Gaiam Restore Deep Tissue Muscle Massage Foam Roller : The firm foam ridges of this roller were effective but quite uncomfortable until we adjusted to them. The shortness also required good balance, especially with the iliotibial band (the muscle tissue on the outer thigh) stretches.

Is it OK to foam roll every day? 

You can use a foam roller daily—in fact, you’ll likely need to roll consistently for several days to feel a significant change. “Personally, I use a foam roll every evening to undo everything I do in my day,” Dr. Ingalls says. “Get ready for tomorrow by undoing today's tension is my motto.” While foam rolling is often seen as a post-workout practice, it can also help after static and repetitive motion, like driving, watching TV, knitting, or playing an instrument.

How long should you foam roll for? 

When you first start foam rolling, Dr. Ingalls recommends spending three minutes rolling slowly over each site to relax and change the chemistry of each muscle. In time, you may pass over some sites in 30 seconds but want 10 minutes to relax in another area. “The guarantee is that as you progress, you will feel better physically, but it all hinges on your understanding of what you are rolling on, why you are rolling, and how you are rolling,” Dr. Ingalls says.

Is foam rolling the same as myofascial release? 

Foam rollers can provide self-myofascial release, as can therapy balls and roller massagers. Using your body weight to apply controlled pressure can release tension in muscle tissue and improve blood flow. A 2022 study published in the International Journal of Exercise Science found that self-myofascial release using tools like foam rollers can increase the range of motion and decrease soreness but reported no benefit with increased discomfort.

Dr. Ingalls agrees, noting that if your body initially recognizes a foam roller’s pressure as painful, that sensation will lessen with time. She explains that the pain will eventually become a tolerable tool you can use to guide you toward the areas that need to be relieved before your condition gets worse. 

Can a foam roller help prevent injury or relieve sore muscles? 

People often aim for muscle relief when using a foam roller, but studies have found it can also help prevent injuries. A study at University of Frankfurt, published in the Journal of Sports Science & Medicine , found foam rolling could reduce muscle fatigue after exercise, improving performance and decreasing the risk of injury. Rolling before and after working out was found to be equally effective.

How long should a foam roller last? 

Material and density play the biggest roles in how long a foam roller lasts. A soft, open-cell roller will eventually break down. Once it starts to collapse and lose its cylindrical shape, it is time to replace it. Closed-cell and rubber rollers may never need replacing, even after daily use. Dr. Ingalls says she has been using the same firm, closed-cell, textured roller for 13 years.

Julie Laing has been a writer and editor for 25-plus years and enjoys exploring how health, movement, and food intersect. Professionally, she is a cookbook author, food columnist, recipe developer, and product tester. Personally, she prefers yoga and other physical activities that let her stretch and strengthen using her own body weight and travel under her own steam.

Ferreira RM, Martins PN, Goncalves RS. Effects of Self-myofascial Release Instruments on Performance and Recovery: An Umbrella Review. Int J Exerc Sci . 2022 Jun 1;15(3):861-883.

Fleckenstein J, Wilke J, Vogt L, Banzer W. Preventive and Regenerative Foam Rolling are Equally Effective in Reducing Fatigue-Related Impairments of Muscle Function following Exercise . J Sports Sci Med . 2017 Dec 1;16(4):474-479.

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Article updated on January 1, 2024 at 1:11 AM PST

Best Foam Rollers for 2024

Knead out your legs, back and other sore muscles with one of our picks for the best foam roller.

Our Experts

CNET’s expert staff reviews and rates dozens of new products and services each month, building on more than a quarter century of expertise.

Although it's unclear how foam rolling works  exactly, research shows that it's most effective to foam roll before a workout as part of a warm-up to increase flexibility and to ease muscle soreness after a workout. What is clear is that foam rolling can be a relaxing and pain- or tension-relieving part of your daily or weekly routine.

I've mainly used foam rolling as a way to loosen up a tight back before a workout, massage my calves and quads after a run or as a way to unwind after a day of traveling. Foam rolling is a form of self-myofascial therapy  and most people like it because it's an inexpensive recovery option. Many popular brands make foam rollers and some now even offer unique features. If you're looking to purchase a foam roller but don't know where to begin, we're here to help. We tested various foam rollers and narrowed down our favorites based on their design, efficiency and experience. Take a look at our top picks below. 

Read more :  These Percussive Massage Guns Can Get Rid of Any Muscle Knot

Best Foam Rollers

Best foam roller for beginners

Gaiam restore muscle therapy foam roller.

One thing that can be intimidating about foam rollers is their different ridges and groove patterns. Beginners will likely feel comfortable with the Gaiam Restore Muscle Therapy foam roller because it's on the semi-firm side and looks less complicated than some of its competitors. It's smooth and made of lightweight recyclable foam. At 18 inches long, it won't take up much space. 

This is a good option for anyone new to foam rolling or anyone who wants a less-firm foam roller. It also comes with a guide that teaches you different foam rolling techniques if you have no idea where to begin. The downside is that it doesn't feel durable. Athletes who want a deeper and firmer massage may find it lacking because of its design and may prefer one of the heavy-duty foam rollers on the list instead. If you're just starting out and want an affordable option, the Gaiam Restore Muscle Therapy foam roller is a good introduction to self-myofascial massage.

• Semi-firm and lightweight
• Made of recyclable materials

Cons: 

• May be too soft for some users
• Roller looks less durable compared to others on the list

Most affordable foam roller

Amazon basics high-density round foam roller for exercise, massage, muscle recovery.

If you're looking for a full-size foam roller that's inexpensive, you'll want to consider Amazon's High-Density Round Foam Roller. This foam roller comes in three different sizes: 18 inches, 24 inches and 36 inches. I chose 24 inches because it was an in-between size and is long enough to cover more area. It's on the firm side, but not so firm that it would be uncomfortable for the average user. It's smooth and looks like the traditional type of roller you'd find at the gym in the stretching section. It's versatile enough to use on your back, legs, quads and glutes. Some may like this roller for everyday use, but others may prefer something firmer after a hard workout. 

I was able to keep it in a corner without it interfering with space, but you can go with the smaller size if you find this one too long. It's also very affordable. The 24-inch version is only $16, while the 18-inch is $14 and the 36-inch is $20. No matter which one you select, you're getting a good deal. 

• The most affordable foam roller on the list
• Versatile for foam rolling different areas
• Comes in various sizes
• It's a basic foam roller without any unique features
• Athletes may prefer something more heavy-duty

Best vibrating foam roller

Hyperice vyper go.

Hyperice's Vyper Go, which vibrates at different speeds, adds a spin to the traditional foam roller. If you're a fan of massage guns, this might be a good option since it combines both types of muscle relief in one product: vibration and foam rolling. Hyperice also offers the Vyper 3, which is the larger version I prefer the Vyper Go since the level of vibration seemed more than sufficient. The Vyper Go is also travel-size and TSA-approved so you can take it on your next trip. 

Instead of a one-dimensional round foam roller, this one is designed with curves that are intended to fit the body's shape. It's made of an eco-friendly polypropylene material and only weighs 2 pounds. 

Its vibration has three speeds. I found the first speed to be plenty powerful, but you can use the other two speeds to increase the level of vibration and get into the spots that a regular foam roller can't reach. It also has a 2-hour battery life and can be easily recharged with the plug-in adapter that's included.  

A vibrating foam roller is a personal preference, and I can see some people being intimidated by such a high-tech roller or not wanting to spend the money. Some athletes may opt for a more advanced recovery product that offers extra muscle soreness relief, especially if they can take it with them on the road. The Vyper Go is expensive, so make sure it's the right fit for you before purchasing.

• Vibration allows deeper massage
• It's small enough for travel
• Curve design contours well with the body
• Vibration is not necessary for everyone

Best foam roller for full body

Lululemon double roller.

The Lululemon Double Roller is a great option if you're looking for a roller that's multipurpose and neatly stores away. The double roller has a roller within a roller, with each one serving a different purpose. The exterior roller is on the softer side and meant to target your arms and legs, while the interior roller is firmer and meant to target your back. The exterior foam roller has wave-like grooves while the interior roller has a more curved textured design. This makes it easier to get a deeper massage and target tight muscles compared to an all-around smooth roller. 

This foam roller is 20 inches long, so it doesn't take up much room. It's firm, but not to the point where it's uncomfortable. I found the interior roller targeted my whole back better than I expected and even got into the areas around my trap muscles that I couldn't get into with the smoother foam rollers. Although it's higher in price point, this foam roller is a good option if you want a reliable 2-in-1 option that targets your full body. 

• 2-in-1 foam roller
• Different textures allow for a deeper massage
• Appropriate for full body use
• Some users may not like storage design

Best foam roller for upper body and neck

Roll recovery r4.

If you tend to deal with tension in your upper back and neck area, then you'll find relief with the Roll Recovery R4 foam roller. This foam roller is 18 inches long and made up of a high-density EVA foam. It's thicker than the other foam rollers tested and has a diamond-shaped pattern across the surface, including a deep contoured groove in the center that's intended to fit with your spine and neck as well as your IT band and Achilles tendon. 

For a thick foam roller that weighs 2.6 pounds, it doesn't feel heavy and it's intuitive to use. I tried it on my legs and IT band, but I particularly enjoyed the way it felt on my back and neck because it seemed to be perfectly aligned with the areas I was trying to target. The only thing I didn't enjoy about this foam roller was the sound from the plastic design on the hollow inside when in use. It feels sturdy, but the sound makes you think it's about to collapse beneath you. Another aspect I found a nuisance was how dirty it got and that it needed to be wiped down after every use (which may be a good practice anyway). Despite those factors, the foam roller still functioned the way it promised and is a solid pick. 

• Designed to fit the contours of your spine and other parts of your body
• It's firm so you can achieve a deeper massage
• Plastic interior makes sounds when in use
• Collects dirt easily

Best foam roller for travel

Grace mobot 27 oz foam roller.

If you want an easy option to foam roll while traveling, then the Grace Mobot Foam Roller is the way to go. This foam roller is unique because it also serves as a water bottle, so you can carry your favorite beverage in the recycled stainless steel bottle and use it for muscle relief just about anywhere. This is a fun foam roller that comes in different colors and patterns and is made with EVA foam. It weighs under 2 pounds so it isn't heavy to carry around. Although this foam roller is one of the smallest on the list, the texture consists of many elevated bumps and grooves to dig into knotted areas. It's a quick way to relieve muscles while commuting, traveling or even at the gym.

It's firmer than I would prefer, so it doesn't feel as good on my back, but I would recommend using it on your legs. If you prefer a foam roller to cover greater areas of your body, then I suggest one of the other larger rollers on the list. It's helpful to note that the best way to keep the water bottle function of the Mobot in tip-top shape is to hand wash it. Don't be surprised if you get impressed looks and compliments when sporting this bottle. 

• Firm roller
• Can be used as a water bottle

Cons:  

• Some people may find it too small

Best foam roller for legs

Triggerpoint grid patented multi-density foam massage roller (back, body, legs) for exercise.

I've been a long-time user of TriggerPoint's GRID Patented Multi-Density Foam Massage Roller and find that despite its small size, it's a solid piece of equipment. At 13 inches long, it functions just like any of the bigger foam rollers. It's made up of a firm multi-density EVA foam and the surface pattern is designed like a grid so it's ideal for rolling out tight muscles and knots. 

It's no surprise that TriggerPoint's foam rollers are considered the gold standard by professionals and physical therapists. This foam roller is durable and does a good job of relieving aches and pains. I've relied on it after running because the surface can really dig into the calves, quads and even the glutes. I've also used it on my back on days I need a quick massage or after a day of traveling. It's on the firm side, but I appreciate that it's not so firm that it feels painful. If you want something softer, you're better off using a foam roller like the Gaiam Restore to ease yourself into the practice of foam rolling.

I can also attest that this foam roller is durable. I've had mine for over five years now and it has yet to show signs of wear and tear. If you find this foam roller to be too small, you can always upgrade to the Grid 2.0 , which is 26 inches long, or the Core Roller , which comes in 12, 18 and 36 inches. 

• Grid-like surface is well-designed
• Might be too firm for some users
• Some users will prefer a longer foam roller

Other foam rollers we tested

Hyperice Vyper 3: I found the larger version of the Hyperice Vyper Go to be more intense than I would like for a vibrating foam roller. Once you turn it on, it starts to vibrate and roam all over the place. The Vyper Go incorporates vibration in a reasonable manner. 

How we tested

Design: We observed the design of the foam roller and how it was manufactured to help target certain muscle groups. We also looked at the size and quality of the material. 

Experience: While using the foam roller, we determined if it functioned as promised and if there was any room for improvement. We tested the foam rollers to determine how they might benefit certain users and not others. 

Versatility:  We observed them to see if any foam rollers had multiple functions or purposes. 

Factors to consider

• Decide how much you're willing to spend and if you want any unique features. The most basic foam rollers can be inexpensive, while those with extras cost more.
• Determine if you'll be using a foam roller to coincide with your workouts or everyday aches and pains.
• If you have certain areas that tend to get tighter than others, research foam rollers that specialize in those areas.
• Foam rollers come in different types of firmness so decide if you want it to be extra firm, semi-firm or on the softer side.

How long should you foam roll?

Aim for 1 to 3 minutes per muscle group . For tender areas, hold your body weight on the roller for 30 to 60 seconds before moving on. 

Is it safe to foam roll every day?

Yes, it's safe to foam roll every day since it increases blood flow and range of motion, which is helpful as part of a warm-up before your workout. 

Is foam rolling better than stretching?

There isn't one method that's better than the other. You can foam roll to help your range of motion, which can be beneficial during stretching. 

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The 10 Very Best Foam Rollers

Do you even roll, bro.

In this article

• Best overall
• Best high-density rollers
• Best medium-density rollers
• Best vibrating
• Best for travel

Best full-body foam roller

• Best for back stretches
• Best for legs

If you do it right, and with the right equipment , foam rolling is a deep-tissue massage you can give yourself at home every single day, for free, just by rolling around on the floor. Here’s how it works: You roll a cylinder of firm foam against sore muscles and fascia (the thin layer of tissue that surrounds muscles) to loosen areas that feel tight, prevent injuries, and make you feel good both before and after working out. (It’s also nice when you just need a good stretch while watching TV.) Fitness people love them. As someone who works out most days of the week, foam rolling is an indispensable part of my routine. “They help improve the health of tissues — improving oxygen and blood flow through our fascia — help relieve muscles and joint pain, and increase mobility,” says Alice Toyonaga, who co-founded the Los Angeles–based studio Modo Yoga .

Perhaps the better question is, which one should you get? The trainers, athletes, and other experts we spoke with say that depends on what experience you’re looking for. Any foam roller should be able to release trigger points by loosening up these tight spots in the muscle fibers, but some will feel firmer than others (a plus if you like a deeper massage), and some have added texture to get deeper into your muscles. I’ve tested many of these models myself, and I also interviewed yogis, fitness specialists, and yoga instructors to get their top recommendations. Below, we’ve listed the best of the best that should satisfy a variety of preferences.

What we’re looking for

If you want to target bigger muscle groups, like rolling out the length of your spine or both legs at once, go with a longer foam roller (two to three feet should cover it depending on your height). Shorter foam rollers (around one foot or less) are great for working on smaller areas or one arm or leg at a time. Consider your storage space, too, as larger foam rollers will obviously take up more space, and smaller ones will be easier to travel with.

Traditional foam rollers are smooth for consistent pressure across the area you’re massaging. Others have bumps and ridges that get deeper into your muscles and feel more intense. These textures are often designed to mimic the feel of a masseuse’s hands and fingers. “The more spikes and grooves that you see, the more the muscles are stimulated,” says Keren Day, a chiropractor and co-founder of Racked Stretch stretching studio. “This may sound great, but can be painful at first and may lead to injury, so definitely ease your way in with flatter, more basic tools.”

A foam roller’s density determines how intense the massage feels. Higher-density foam rollers will apply firmer pressure while lower-density rollers will feel more gentle. This is typically a matter of personal preference and how firm of a massage you can tolerate. If you’re unsure, start with something less dense and work up to a higher-density roller. Below, we’ve listed each roller’s density as light, medium, or high.

Special features

These days you can find foam rollers that do everything from heat up and vibrate to fold down flat for easy storage. We’ve noted which foam rollers below have any additional features that make them more functional.

Best foam roller overall

Length: 13 inches | Texture: Bumpy | Density: High | Special features: Rigid hollow core for durability

A favorite of everyone from marathon runners to American Ballet Theater dancers , the TriggerPoint gets high marks for its bumps and ridges that simulate a hands-on massage, and the firm core that helps it keep its shape even after years of use. It’s the first foam roller I recommend to everyone because it’s firm without being too stiff, and cushioned without being too forgiving. “It’s just the right density to be effective without bruising,” says Radan Sturm, founder of the strength-training studio Liftonic . “A lot of rollers are too hard and will bruise rather than release. It’s the perfect size that allows you to target all major parts of the body.” Flexibility experts say rolling on the TriggerPoint not only eases sore muscles after a workout, it can loosen up your body before a stretching session. Alain Saint-Dic, former head of training and development at the stretching and recovery studio Stretch Relief , likes how the TriggerPoint allows for deep pressure, and Kika Wise, founder of Kika Stretch Studios , says that compared to a roller with a smooth surface, the TriggerPoint will get into the tissue a little bit better, allowing for a more intense experience. Former Strategist writer Karen Iorio Adelson is an avid runner, and the TriggerPoint is also her foam roller of choice, for many of the reasons the experts above cite. “It’s definitely an intense massage that relaxes my tightest muscles,” says Adelson, who likes to vary the intensity by resting more or less of her body weight on it. This length is ideal for targeting the muscles of one leg at a time, but it’s also available in a twice-as-long, 26-inch size if you want a longer roller.

Best high-density foam roller

Length: 12 inches, 18 inches, 24 inches, and 36 inches | Texture: Smooth | Density: High

The deep, focused pressure of the TriggerPoint isn’t for everyone. If you’re prone to bruising or are new to rolling, you might want a simpler — but still effective — option, like this one from AmazonBasics. The high-density foam means you’ll still feel a lot of pressure, but it’ll be evenly distributed throughout the roller’s surface area. “I prefer the smooth rollers over textured, to evenly massage out muscles,” says Julie Cobble, a master instructor at Physique 57 barre studio, who says this model works great. This foam roller comes in four sizes, up to 36 inches — the length of the standard foam rollers found in most gyms.

Best deep-tissue foam roller

Length: 13 inches and 26 inches | Texture: Very bumpy | Density: High

I reach for this foam roller when I want an intense massage. Like its name suggests, the Carbon has spiky, firm nodules that dig into the muscle and work deep layers of muscle tissue. While softer foam rollers on this list are good for full-body rolling, I use the Carbon to target smaller, particularly tight areas, like my calves. This is the firmest foam roller on this list (in fact, there’s not much foam in it — its hollow construction is more like a compact version of the Chirp Wheel below), which is why it’s the model we’d recommend if you want a less forgiving, more strenuous foam-rolling experience.

Best medium-density foam roller

Length: 36 inches | Texture : Smooth | Density: Medium

There are times when you’ll want a slightly softer foam roller, such as when you’re using one for more therapeutic massage. I recommend this one from OPTP, which has a just-right density for warming up and relaxing muscles before stretching. And Jan Lefkowitz, a chiropractor at Body in Balance Chiropractic , recommends laying it down underneath your back to improve your posture. “Think of what your middle and upper back look like when you slouch,” he says. “You are essentially doing the opposite with this stretch.” (It also comes in a smaller, travel-friendly 12-inch size .)

Best (less-expensive) medium-density foam roller

Length: 18 inches and 36 inches | Texture: Smooth | Density: Medium

For a less expensive, lighter foam-rolling experience, check out this one from Gaiam, which will provide a less intense massage. Fashion stylist Beverly Nguyen swears by this foam roller, which she calls an extension of herself. After a particularly brutal period of travel during an awards-season run, her Pilates instructor suggested she try foam rolling, which she now does all the time. “I run outside and it’s pretty hard on my body, so I need it for my calves, lower back, and neck,” she says.

Best vibrating foam roller

Length: 13 inches | Texture: Bumpy | Density: High | Special features: 3-speed vibration

If you want something that provides an even deeper release than your standard high-density rollers, check out the extra-firm, vibrating Vyper, which has three speed settings for mixing up the intensity of your massage. Though it’s a high-density roller, it has a soft, almost fabric-like texture that feels forgiving on the skin and doesn’t grip or snag your clothes when you’re rolling on it. I prefer using the Vyper for rolling out my back. The vibration feels surprisingly intense, even on its lowest setting. Sometimes it’s hard to get the foam roller to stay still (if I’m just rolling out my calf, for example, the Vyper will jostle around when it’s vibrating), so I find it best for rolling out big muscle groups where you can lean into the floor and apply pressure to the Vyper. Overall, I’ve found the vibration feature effective; my muscles feel looser and rejuvenated after using it.

Both in his practice and in his own personal use, Lefkowitz “has found that vibrational technology does some pretty amazing things in terms of decreasing pain and muscle recovery.” He told us the Vyper can bring powerful relief to the IT band area (the outsides of your thighs), as well as the quads and glutes. Celebrity personal trainer Danny Musico says, “It gets deeper into muscles than any other foam roller I’ve used,” and Barry’s Bootcamp CEO Joey Gonzalez once called it “the Tesla of foam rollers.”

Best foam roller for travel

Length: 14.5 inches | Texture : Nubby | Density: High | Special features: Collapses flat

When I wrote about how I pack my foam roller in my carry-on luggage , a few readers emailed me about this collapsible foam roller that might be an even better space-saving alternative than the model I wrote about (the water bottle below). The Morph packs flat, and it comes recommended by both Vanessa Chu, co-founder and COO of the stretching studio Stretch*d , and celebrity personal trainer Gunnar Peterson , who loves it because “it’s portable and amazing to travel with.” Chu adds that it’s “the perfect density (not too hard, not too soft) to work out tight hip flexors and glutes from travel.” When folded, the Brazyn Morph is only two inches high, so it’s easy to pack in a carry-on. It comes in two styles: The Alpha, pictured here, is made from high-density foam and features a nubby surface for intense release. Its cousin the Bravo is a medium-density foam roller with a smooth surface for a more mild experience.

Best water-bottle foam roller

Length: 11 inches | Texture : Bumpy | Density: High | Special features: Doubles as a water bottle

This stainless-steel water bottle wrapped in bumpy EVA foam is a simple, effective foam roller that I bring when I know I’ll need both items. I’ve taken the 40-ounce version to track practices to roll out my legs before and after workouts. Because it doesn’t have as large a surface area as other rollers on this list, I’ve found the Mobot is best for targeted foam rolling, like massaging one leg at a time. I was worried that the foam wrap would slip and come apart from the bottle after heavy sessions of rolling, but the bottle has held up and hasn’t shown signs of wear. In terms of size, the 40-ounce version is harder to fit in the mesh sleeves of backpacks, but the brand makes smaller, more portable 27- and 18-ounce versions . When it’s full, the water inside doesn’t impact my rolling sessions at all. One thing to look out for: I have noticed that the bottom of the bottle can “sweat” when it’s filled with ice and that condensation can sometimes get on your rolling surface.

Length: 18 inches | Texture : Bumpy | Density: High | Special features: Center groove for spine and neck

As a runner, I’ve used this roller from Roll Recovery as my main training companion. I like this model for its deep center groove, which allows me to roll out my back without putting pressure directly on my spine. When doing IT band stretches, the two ridges on either side of the groove are great because they’re not aggressive or bumpy enough to be painful, but they’re not completely smooth, either. The result is an ideal amount of pressure for bigger muscles on my body, like my quads and back. Rolling out with the R4 has become part of my daily routine, and it’s definitely helped prevent running-related injuries.

Best roller for back stretches

Sizes: Available in 6-, 10-, and 12-inch diameters | Texture: Rubber texture | Firmness: Medium

If you’re looking for a foam roller specifically for your back, I recommend checking out the Chirp Wheel. Comedian Gina Yashere, the co-creator and co-star of the sitcom Bob Hearts Abishola , told us that the Chirp Wheel gave her the height and surface area she needed to stretch out her back. “From the moment I rolled out on one — and heard my back crack like a sheet of bubble wrap — I was hooked,” she writes. The Chirp Wheel’s design fits perfectly between her shoulder blades: “Using it is more or less like using a foam roller,” she says. “Lie on the (surprisingly comfortable) padding that surrounds the wheel and then line up your spine with the groove in that padding, which circumnavigates the wheel (the brand calls this groove a  spinal canal ). The pressure is concentrated on whatever area of your spine is in the groove and the few inches of muscle on either side of it.”

Strategist senior editor Winnie Yang also approves of the Chirp Wheel. “It does work much better for stretching out your back than a regular foam roller,” she says, but cautions that “the narrower rolling surface the wheels have can require a little more attention to position them properly and to maintain your balance, but the shape also makes these easier to store.”

Chirp offers models in different diameters: The 12-inch diameter offers low pressure, while the six-inch wheel provides deep pressure to knotty muscles.

Best foam roller for legs

Length: 18 inches | Texture: Bumpy | Density: Light

A foam roller with bigger divots — which you can apply with various pressure — will give larger muscle groups (like your quads or hamstrings) a deeper massage than a flat, textureless roller. I recommend this roller from Rollga, which has four knobs that allow you knead out your legs. Actress Kaley Cuoco credits this soft foam roller with changing her life a few years ago. Its big divots are great at targeting Cuoco’s leg muscles — which get sore from riding horses and working out — more so than a softer, flatter model that wouldn’t apply as much targeted pressure. The Rollga also comes in three other versions: the soft-density model , the medium-firm model, and the Pro model .

Some more massage tools we’ve written about

Our experts

• Vanessa Chu, Stretch*d co-founder and COO • Julie Cobble, Physique 57 master instructor • Kaley Cuoco , actress • Christina Nassaney, athletic trainer at NJ Spine and Wellness • Keren Day, chiropractor and co-founder of Racked Stretch • Joey Gonzalez, Barry’s Bootcamp CEO • Jan Lefkowitz, chiropractor at Body in Balance Chiropractic • Danny Musico , personal trainer • Beverly Nguyen , fashion stylist • Gunnar Peterson , personal trainer • Alain Saint-Dic, former head of training and development at Stretch Relief • Radan Sturm, Liftonic founder • Alice Toyonaga, Modo Yoga co-founder • Kika Wise, Kika Stretch Studios founder • Winnie Yang, Strategist senior editor • Gina Yashere , comedian, co-creator, and co-star of the sitcom Bob Hearts Abishola and Strategist contributor

Additional reporting by Karen Iorio Adelson and Lauren Levy .

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Today’s Top Clicked

10 Best Foam Rollers in 2024, Tested by Certified Trainers

Our trainers recommend rollers from Lululemon and Hyperice.

Our product picks are editor-tested, expert-approved. We may earn a commission through links on our site. Why Trust Us?

"Research supports that incorporating foam rolling in conjunction with dynamic and static stretching will have a positive impact on performance as well as muscle recovery," says physical therapist Phil Tam, PT, of Bespoke Treatments Physical Therapy in New York City. In fact, Tam says that regularly using a foam roller can improve short-term joint flexibility and range of motion, which comes in clutch when aiming for a deeper position in exercises like squats .

Best Foam Rollers

Best Overall

Hyperice vyper 3.

Best Budget Foam Roller

Amazon basics high-density round foam roller.

Best 2-in-1 Foam Roller

Lululemon double roller.

Best Vibrating Foam Roller Under $150

Therabody wave roller™.

Best for trigger points

Rumble roller textured foam roller.

Best Foam Roller for Travel

Brazyn the morph collapsible foam roller.

Best Smaller Foam Roller

Pvolve precision foam roller.

Best Standard Foam Roller

Trx foam roller.

Best Portable Vibrating Foam Roller

Therabody wave duo.

Best Foam Roller Alternative

Roll recovery r8 plus.

But you don't have to be a lifter to use a foam roller. "For the most part, anyone can benefit from foam rolling," says personal trainer and yoga instructor Kim Strother , NASM. "People tend to associate foam rolling with use after you are already sore, but it can also be used to warm up, as well as a proactive recovery method," she says.

What to Consider

It's one of the most important factors when choosing a foam roller. These tools come in various levels of firmness–soft like a marshmallow or hard with no give at all. If you're new to this foam rolling thing, starting with a softer roller can be a gentler introduction to the game. But if you're no stranger to myofascial release, a denser option might be a better fit because it provides deeper pressure, according to Tam.

Size and Shape

Rollers come in all shapes and sizes. The standard cylindrical rollers are great for general use on most muscle groups, but smaller ones with grooves can be perfect for targeting specific areas like your calves or IT band. Meanwhile spherical designs can be great for the shoulders and upper back. If you're on the go a lot, a compact roller that is either smaller in nature or folds down might be your ticket to recovery.

Speaking of grooves, let's talk textures. Some rollers are as smooth as a gym floor , while others feature ridges and knobs that dig deeper into your muscles (you'll often see 'trigger point' mentioned with these). Texture can provide a different kind of massage experience. For beginners, Strother recommends using a foam roller that is smooth to the touch. "If you’re more familiar with foam rolling or want to get deeper into the muscles, you can opt for a foam roller with grooves," she says.

How We Selected

For the past several years, Men's Health 's Fitness editors and writers have been testing the best foam rollers for pre-workout stretching and post-workout recovery. Experts, including our fitness director Ebenezer Samuel, C.S.C.S., and fitness and commerce editor Talene Appleton, NASM, tested and assessed the best foam rollers from top-rated brands. When evaluating each roller, we looked at factors like durability, user experience, muscular release, and portability. We also considered price point, as some foam rollers offer a better overall value than others. Ready to roll? Here are 10 of the best foam rollers to buy now.

The Vyper 3.0 is a major upgrade to Hyperice's OG vibrating foam roller that's not only sleeker, but packs a mightier punch. It has a medium-firm density that should accommodate most people, and houses a vibrating motor that can help further alleviate muscle soreness and those pesky pain sensations. When combined with myofascial release, this vibrational therapy can amp up the effects of foam rolling.

The Vyper 3 links up with the Hyperice app to deliver guided sessions and advice from top-notch athletes, trainers, and performance pros–all at your fingertips.

We've used this for years, and we love the three vibration speeds that allow us to customize the level of massage we want while foam rolling. Plus, at a sleek 13 inches, it's perfect for targeting those pesky spots, like the spaces between your shoulder blades. Charge it up, and you're looking at up to two hours of foam rolling goodness.

Read more: Best Massage Guns

You don't have to sped a fortune for a quality foam roller. Take this one from Amazon Basics, which checks off all our boxes, delivering the expert-recommended firm density while also featuring a subtle surface texture to prevent slipping. It gets the job done with 36" of sturdy durability, but the best part is that it comes at a wallet-friendly price.

Yeah, this no-frills model doesn't offer added features like grooves or vibrational therapy. But after testing this for a year, we can safely say that it performs just as well as pricier alternatives of the same design.

Constructed from EPP, we love that its slightly coarse surface keeps it steady against clothing and the floor to avoid slippage. With a generous length, it's also a great option for stretches that involve lying along its length. It's available in a variety of sizes, but we prefer the 36-inch length for stretches that involve lying along its length. Though keep in mind: this is a very dense option, meaning it will deliver a more intense massage than softer foam rollers.

Yeah, it's pricier than a basic foam roller, but we found that Lululemon's Double Roller is well worth the purchase, thanks to its durability and functionality. It has a two-in-one design, with a rock-hard inner roller that features ridges for a deep massage. It's our go-to for relieving our backs and thighs after a tough workout. Meanwhile we add the softer outer roller for when our muscles are a tad more sensitive, and need a gentler massage. Take note: the outer roller must be used with the inner roller, meaning you can't use them separately at the same time. Nonetheless, we never found that to be an issue when using it.

We also think the modern design just looks great. Our editors who live in smaller apartments keep this on display in their apartments, saving them storage space.

This vibrating roller from Therabody strikes the right balance between softness and firmness for an effective-yet-comfortable massage experience. Its five-speed options let you target specific muscles with that just-right level of intensity, too.

This is one of the best vibrating foam rollers out there, and the one that has us constantly looking forward to cool-downs. While less dense than some high-density non-vibrating rollers, the Wave's vibrations reached deep into our muscles, easing post-workout soreness.

It connects to the Therabody app for guided sessions, which can tailor roller sessions to your workout and offers customization. While vibrating foam rollers combine benefits, it's up to you to decide if the added cost is worth it. It all comes down to what suits your preferences and body.

We use the Rumble Roller when we want a deep and targeted massage. Its many trigger point grooves and knobs mimic the trigger-point pressure of deep tissue massage, and we found that's exactly what it does.

In our experience using this tool, we found it's way more intense than your standard foam roller, digging deep into the muscle fascia to target those stubborn trigger points. If you're on a mission to zero in on specific parts of your body, the roller's knobs strike the right balance between firmness and flexibility to hit all the notes.

With three sizes available, it's important to consider which one makes the most sense for where and how you plan to use it. If you're adding a roller to your home gym setup, we recommend going for the longest one. The extra length gives you more versatility and smoothens transitions between movements. If you're always on the move with your roller, opt for a size that's compact enough for easy packing and carrying.

You might recognize this nifty roller from the popular show Shark Tank , where former NFL tight end Nate Lawrie and his partner Tom Hopkins pitched it back in 2017.

What sets this version apart from other foam rollers is its collapsible design. The Morph can pack intoa slim two-inch thick piece that fits easily into almost any bag. While it has a medium-firm density, we found the foam leans towards the gentler side, making it a great choice for beginners or those who prefer a softer experience. If you want a more intense roller, Brazyn has an Alpha model with thumb-like nubs that dig deeper into the tissue.

Operating the Morph's collapsible function is pretty easy. Just give two tabs a tug, and it pops open; then, push the ends to close it up. It takes minimal effort, which is a plus, especially when you're wiped out after a long run or serious lift. In our experience, the mechanism is reliable, and stands up well to repeated use. However, compared to our top picks, the roller rolls less smoothly because of its chunky texture. That being said, the convertible design makes it a worthy choice for travel or those tight on space at home.

We found that the Precision Foam Roller from Pvolve excells at targeting smaller muscles like the calves, neck and arms, thanks to its medium density firmness and textured grooves. Measuring 13 inches in length and 5.5 inches in diameter, it's similar in size to the Hyperice Vyper, and perfect for travel.

Smaller foam rollers can also be much easier for beginners to manage. The reduced size allows for better control and targeted positioning during self-massage. But what really stood out to us about this roller is its slightly heavier weight, which means it can also be used for upper body activation exercises.

With a TRX Foam Roller and some focused pressure, you can unlock myofascial release to ease muscle soreness, enhance recovery, and promote muscular balance. This roller gives you everything you want, with none of the extra frills some newer rollers feature.

Whether you opt for the 18" or 36" version, the TRX Foam Roller boasts EPP foam that maintains its shape and consistently delivers deep tissue therapy for muscle readiness.

Despite its extremely dense construction, it strikes a balance between being tough enough to tackle stubborn tightness and providing a comfortable surface for smooth rolling. This roller is perfect if you're seeking potent myofascial release without the need for textured knobs and indentations. Plus, backed by the reputable TRX brand, you can own the largest model for just over $20.

Most of the vibrating foam roller we've tested are too bulky and heavy for packing or traveling with. The Wave Duo is a notable exception. It's smaller and lighter than the Vyper 3 or Wave Roller, and easily fits into a weekender bag. Plus, it's cheaper than the all the other vibrating foam rollers we've tried.

We found that the unique design cradles your spine, neck, and calves exceptionally well. And with five vibration settings, you've got a tailored approach to target your sore spots. Whether you're into a gentler touch or a more vigorous massage, there's a setting for that. In fact, there's even a sixth "off" setting that still manages to do its tissue-gripping, muscle-kneading magic.

But here's the kicker: unlike some vibrating rollers that tend to slip, the Duo stays put. Its compact size and grippy outer texture ensures it won't go rogue on you mid-session.

Read more: Therabody Wave Duo Review

Designed specifically for deep tissue stimulation and myofascial release in the arms and legs, this option might appear unconventional (and it is)m but serves its purpose well. The R8 features two trigger point massage rollers with rigged and knobbed surfaces to effectively work through muscle soreness.

Operated using a spring-loaded, clamp-like mechanism, the R8 simultaneously massages opposing sides of the targeted muscle. For instance, it clamps over areas like the quadriceps and hamstrings, or calves and tibialis anterior along the shins.

Be advised, the R8 is not for the faint of heart. It's for those truly looking for a deep tissue massage and with a relatively high pain tolerance. Adjusting the bolt tension can help manage the pressure levels more comfortably, but there's no getting around this thing really gets in there.

It's pricier than traditional foam rollers, but for a real deep-tissue massager, the price is reasonable. Plus, as an FDA-registered medical device, it might even be eligible for HSA or FSA reimbursements.

Why Use a Foam Roller?

Foam rolling is a form of self-myofascial release , which breaks up those adhesions, improves your range of motion and reduces muscle soreness. Think of it as a DIY deep-tissue massage. ( Massage guns can also help .)

"Research has supported the use of foam rolling to improve recovery over passive resting after working out," according to Tam. In other words, when you roll those muscles, you're actually helping them recover faster compared to doing nothing.

"Delayed onset muscle soreness closely associated with a rigorous bout of exercise," says Tam. Foam rolling has been shown to reduce the decrements associated with that soreness, meaning you can return to baseline quicker for your next bout of exercise.

But that's not all. Foam rolling can also increase short-term flexibility of the muscles and joints. That means you can loosen things up, which is solid for your overall performance in the gym. When teamed up with static stretching, foam rolling can seriously improves your mobility game.

How to Use a Foam Roller

First things first, snag a foam roller that suits your needs. Once you've got that, it's time to target your trouble spot.

"Place the foam roller on the floor and position your body so that the nagging area is on top of the foam roller," says Tam. "I like to set the foam roller perpendicular to the area so it allows for easier rolling."

And remember: you control the pressure. If you're in the need for more oomph, let your body fully rest on the foam roller. Now, let the gentle rolling commence.

Rock back and forth over the area for about 30 seconds or however long your comfort level takes you, he recommends. You've got choices here–a broad roll for a full muscle sweep, or zoom in on the nitty-gritty. Aim for 1-2 minutes tops for each muscle group.

Kim Strother's shared a couple of her favorite foam rolling tricks:

Upper Back Release : "With the foam roller perpendicular to your body, place it at the bottom of the mid back and support your head and upper neck with your hands (as if you were preparing to do a crunch). Lift your butt up toward the ceiling (similar to a bridge exercise) and use your heels to drive your weight and roll the foam roller from the upper to middle back. Roll up and down and be mindful not to roll toward your lower back to avoid injury."

Lat Stretch : "While on your knees on the mat, place the foam roller perpendicular on the mat a foot or two in front of you. Face your hands toward each other and place the pinky edge side of both hands on your foam roller. With all the weight in your hips (similar to a child pose), extend your arms forward on the foam roller to feel a stretch in your lats and throughout your body. Repeat as many times as you’d like."

Why You Can Trust Us

At Men's Health , we take great pride in providing our readers with reliable and trustworthy product recommendations. We believe that our readers deserve the best, which is why we always make sure to conduct thorough research and testing before making any recommendations. For this story, we spent hours testing and researching top-rated foam rollers before, after, and in the midst of workouts. We also interviewed experts including Dr. Phil Tam , PT, DPT, of Bespoke Treatments Physical Therapy in New York City, and Kim Strother , a New York-based wellness coach, personal trainer, and yoga instructor.

Our writers and editors are also experts in their own right, using their informed opinions to select products and ensuring that our content is of the highest quality. Our product recommendations are purely editorial, and while we may receive free products to test and review, we only recommend the products we are most impressed by. We never let retailers or public relations contacts dictate our content or product coverage, which is why you can trust us to provide you with reliable and unbiased product recommendations.

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Philip Tam, PT, DPT, is a doctor of physical therapy at Bespoke Treatments Physical Therapy in New York City with a focus on orthopedics and neurological rehabilitation. He has worked with a wide variety of patients, ranging from high school and college athletes to patients in the intensive care unit.

Ebenezer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. He's logged training time with NFL athletes and track athletes and his current training regimen includes weight training, HIIT conditioning, and yoga. Before joining Men's Health in 2017, he served as a sports columnist and tech columnist for the New York Daily News.  

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The 10 best foam rollers 2024: tested and reviewed

We put the best foam rollers to the test, including models from Lululemon, TriggerPoint and Rumble, to help you boost recovery.

Best overall

Best budget

Best for beginners

• Best for very tight muscles
• Best vibrating
• Best neck and shoulders
• Best hips and lips
• Best for backs
• Best hard to reach
• Best Bluetooth
• How to choose
• How we tested

1. The list in brief 2. Best overall 3. Best budget 4. Best for beginners 5. Best for very tight muscles 6. Best vibrating 7. Best for neck and shoulders 8. Best for hips and legs 9. Best for backs 10. Best hard to reach 11. Best Bluetooth 12. How to choose 13. Q&A 14. How we tested

The best foam rollers are designed to be rolled over sore muscles to lessen post-workout soreness. They're also a hell of a lot cheaper than the best massage guns on the market, so if you're looking for an affordable tool to aid your recovery, you're in the right place.  

Foam rolling is a self-myofascial release (SMR) technique that helps to relieve tension in your connective tissues. Using a foam roller on “knots”' or “trigger points” will stimulate small receptors, helping muscle tissues to relax and lengthen. When used as part of a warm-up or cool-down, foam rolling can promote an optimal joint range of motion, aid in correcting maladaptive movement patterns and prevent potential injuries.

Depending on the density and texture of the foam roller you use, and what part of the body you use it on, rolling may feel similar to an intense deep-tissue massage. Starting with a softer, lower-density foam roller can help as your muscles and tissues get used to the practice. Make sure you check out our guide to the best foam roller exercises and foam roller workouts before you begin.

To help you find the right foam roller for you, we've put some of the best foam rollers on the market to the test. We used all of these foam rollers multiple times in the home, looking at the density and texture of each, plus how easy it was to roll on and how big each one was to store. 

The quick list

Here are the best foam rollers you can buy right now based on our testing and reviews. Scroll on for our full in-depth reviews.

The Lululemon Double Roller is the best foam roller and one of the most versatile foam rollers on the market. Its interlocking design has a softer exterior roller that provides appropriate pressure to overworked muscles and a denser interior roller.

Read more below

Rolling with the TriggerPoint Core is like hiring a masseuse for a fraction of the expense. Constructed with EVA foam for a moderate firmness with a bit of give, a patented GRID texture allows for even pressure — all for a fraction of the cost.

The GoFit Foam Roller is an ideal introductory roller for newcomers. The density is firm enough to alleviate muscle pain, but not so firm that a first-time user will be scared away from a regular SMR regimen. This one eases you in nicely.

The best foam rollers you can buy today

Why you can trust Tom's Guide Our writers and editors spend hours analyzing and reviewing products, services, and apps to help find what's best for you. Find out more about how we test, analyze, and rate.

Best foam rollers available now

1. Lululemon Double Roller

Our expert review:

Specifications

Reasons to buy, reasons to avoid.

The Lululemon Double Roller is the best foam roller on our list, as it’s one of the most versatile foam rollers on the market. Its interlocking design is made up of a softer exterior roller that provides appropriate pressure to overworked muscles in the arms and legs, and a denser interior roller that digs into tougher-to-treat spots in the back.

While plenty of foam rollers can be used along thicker tissues in the hips and lower body, it’s not so often you’re able to find a great roller for the upper body. That’s where the slightly grooved, moderately dense outer roller really shines. I’m notoriously tight in the lats (latissimus dorsi, a large muscle that runs along the back side of the torso), and using the outer roller on them provided enough pressure to hit knotted areas without feeling like I was bruising a rib. 

The wavy texture of the inner roller is great for targeting stiff muscles in your back, but it’s also a useful tool to address tense spots in your quadriceps (the muscles in the front of the thigh) and hamstrings (muscles in the back of the thigh). I even used it to provide relief for the bottoms of my feet after a long run. The inner roller is slightly firmer with a deeper, more rigid texture than the outer roller, so it may be a bit too intense for some. 

The Lululemon Double Roller’s 20-inch length is appropriate to use on most major muscle groups, and its two-in-one design is both easy to store and cost-effective —which has to be the first time in history I’ve used the words “Lululemon” and “cost-effective” in the same sentence.

When you want one roller (or two) for all of your body’s trigger points, the Lululemon Double Roller fits the bill.

Best budget foam roller

2. TriggerPoint CORE Multi-Density Solid (12-inch)

Rolling with the TriggerPoint Core is like hiring a masseuse for a fraction of the expense.

Constructed with EVA foam for a moderate firmness with a bit of give, the TriggerPoint Core’s patented GRID texture allows for even pressure across tight musculature in your body — all for $20.

The GRID pattern is a major plus to this small but mighty roller. The high and firm squares, located on the middle and sides of the Core, are great for dense connective tissues. I used these sections on the stubborn knots in my calves and the tension was perfect. There are also tubular grooved sections of the roller that mimic the grip of extended fingers, and longer, flat sections that mimic the palm of a hand. 

The TriggerPoint’s small, manageable size is both an advantage and disadvantage. At 12 inches long and 4 inches in diameter, it easily fits into any gym bag, carry-on, or backpack. It’s super lightweight and doesn’t take up a ton of space. That being said, I sometimes found the size too small to target certain larger areas of my body successfully. It would be extremely difficult to roll both hamstrings or quadriceps at once, unless you’ve got a very petite frame. Fortunately, TriggerPoint offers their Core roller in both 18- and 36-inch lengths if you’re looking for something a little longer. 

Like the Lululemon Double Roller, the TriggerPoint is a multifaceted roller with diverse textures, equipped to handle many common tight spots. And at a very affordable price, you can rest assured that one of those tight spots won’t be your wallet. If you’re looking for a solidly made and effective foam roller that won’t break the bank, the TriggerPoint Core Foam Roller is your answer. 

Best foam roller for beginners

3. GoFit Foam Roller (36-inch)

The GoFit Foam Roller is a fantastic introductory roller for newcomers. With a density firm enough to alleviate overactive muscles, but not so firm that a first time user will be scared away, using the GoFit is an excellent way to begin a regular SMR regimen.

The GoFit is constructed with PE foam, which is a benefit for anyone who hasn’t tried rolling before. It’s less firm than other rollers, which will allow uninitiated muscles a better opportunity to acclimate to the technique. Even though this roller has a softer feel, it can still provide some relief to the experienced roller. I foam roll regularly, and was able to use the GoFit on my lats and piriformis (a muscle located deep in the buttocks region) to release long standing tightness. GoFit includes an extensive training manual on how to target areas in your back, hips, and legs, which is another big plus for beginners.  

The downside to the GoFit’s PE foam construction is its durability. Rollers made from PE foam are known for warping after prolonged usage, becoming thinner and worn after time.  Since the GoFit we tested is 36 inches long, you can try to avoid this outcome by using different areas of the roller with each session. (GoFit also sells a 24-inch model).

Another downside to PE foam is that because it’s less dense, it may not be firm enough for a long-time user. I tried the GoFit on my tight quads and while it felt fine, it didn’t pack as strong of a punch as some of the other rollers we recommend.  

If you’ve been meaning to give foam rolling a try, but don’t want to cry during your workouts any more than you already do, the GoFit Foam Roller is a great find.   

Best foam roller for very tight muscles

4. Rumble Roller (Mid-Sized, Firm)

The Rumble Roller looks and feels like Medievil torture device; rolling session may leave you wondering if you wronged King Arthur in a past life. But with its extra firm density and a bumpy texture that mimics intense thumb pressure, the Rumble Roller can target even the toughest trigger points and greatly improve mobility.

No matter how many times you’ve used a foam roller, your first time on the Rumble Roller will hurt. It will probably continue to hurt the second, third, and sixtieth time you hop on. However, the positive effects are immediate. After 30 seconds of rolling my incredibly tight quads, piriformis, and TFL (a muscle on the outer back side of the hip), my hips felt warm and my range of motion increased. And for all the pain you endure on the Rumble Roller, once you’re off of it, you might find that a lot of the aches you started with have disappeared. The 22-inch length was perfect for hitting all of my super tight areas, and the EVA/polyolefin foam construction won’t degrade with time or usage. (It’s also available in 13- and 31-inch lengths).

The Rumble Roller shouldn’t be your first foam roller, and it shouldn’t be your only foam roller. We tested the XFirm model, which is not advised for use on thinner, less dense muscle or tissue. Used correctly though, this roller can make a world of difference. Full disclosure: this isn’t my first rendezvous with the Rumble Roller. I credit its use for helping me get back to running after a nasty bout of IT Band Syndrome, an overuse injury affecting the knee.

This foam roller is not for the faint of heart. But if you’ve got a grueling workout regimen and seriously tight muscles that a basic foam roller can’t touch, then the Rumble Roller could be your dream (or nightmare) come true. 

Best vibrating foam roller

5. Hyperice Vyper 2.0

Amp up your foam rolling routine with the Hyperice Vyper 2.0. Flip a switch on the side and choose from three vibration intensities, all designed to increase mobility, flexibility, and circulation. 

Adding a vibrating roller to your warm-up programming can help improve blood flow, which will result in a warmer muscle before activity. But vibrating foam rollers can also help decrease the typical pain felt with a foam rolling routine, which is helpful when working on tense muscle groups. This was the case when I tried the Vyper on my quads and glutes (buttocks), two areas that usually make me wince. The added vibration affected the knots in those tissues more acutely, while also promoting a greater relaxation of the muscle (which I definitely felt).

Due to its hardware, the Hyperice Vyper is one of the pricier rollers on our list. It has a powerful, high intensity vibrating core and rechargeable lithium-ion battery. The vibrating core also means it’s a lot noisier than your run-of-the-mill roller. In fact, using the Vyper on the highest vibration setting shook the walls of my apartment so much that I started to worry about disturbing my neighbors. If it did that to my walls, I can only imagine what it was doing to my quads.

Made of the highest density EPP foam, the Vyper can withstand a lot of use. While it’s not as compact and portable as the TriggerPoint, it can still fit in a gym or large tote bag. And since the lithium battery is TSA-approved, you can throw the Vyper into your carry-on to relieve any post-flight stiffness.   

The Hyperice Vyper may not be the most economical choice, but if you’re in the market for a Porsche among foam rollers, it’s well worth the expense.  

Best foam roller for neck and shoulders

6. LO ROX Aligned Life Mini Infinity Roll

The neck and shoulders are notoriously hard to hit with standard foam rollers, which are usually too cumbersome and firm to effectively address tightness in smaller, more sensitive muscle groups. That’s why the LO ROX Aligned Life Mini Infinity Roll is a total game changer. 

Made of a softer density foam, and with a tapered design that won’t compress your cervical spine, the Mini Infinity roll can provide long-awaited relief to the overworked and often neglected muscles in the back of your neck. Using it on that area felt amazing.  spending hours on my computer (and even more hours on my phone), the mild pressure from ball-like ends of the roll released a lot of tension I didn’t even know I had. 

The Mini Infinity roll is also well suited to hit the upper, middle, and lower trapezius muscles around and in between the shoulder blades. Previously, I’d have to rely on a rock hard lacrosse ball to target those muscles, which would sometimes cause even more pain and inflammation. But by using the Mini Infinity roll, I was able to dig into trigger points with just the right amount of tension. I could even tell the difference in the next days’ workout: weighted rows felt easier and less constricted.  

We’ve chosen the Mini Infinity roll as the best foam roller for neck and shoulders, but it’s also great to use on the bottoms of your feet, parts of your lower back, and muscles in your chest (like the pectoralis, or “pecs”). While it may not be firm or long enough to work everywhere, it’s a fantastic option for tough-to-target spots. 

Endlessly powerful despite its “mini” nomenclature, the LO ROX Aligned Life Mini Infinity Roller is a must have for upper body mobility. 

Best foam roller for hips and legs

7. RAD Helix

With a design inspired by strands of DNA, the RAD Helix looks a little different than some of our other selections. But beyond looking cool, this interesting layout allows for focused compression of commonly overused muscles in the lower body, without putting pressure on bones or other sensitive spots.

As anyone after a squat day or a long run can attest, the legs and hips can get super tight. Yes, we’re talking quads, hamstrings and calves, but let’s not forget the muscles around our shins, like the tibialis anterior. That’s where the Helix outpaces the competition. The tapered design of the Helix allows you to address muscular tension without any painful pressing on the shinbone itself. I have to admit I’ve never actually foam rolled the tibialis area before. But after trying it out on the Helix, now I know that I need to (often).

The Helix is also fantastic to use on the hips and upper sections of the leg. The outside of my quads are frequent flyers on the foam roller, but targeting them with the Helix was a new experience. I usually have to shift back and forth on the roller so that I don’t put too much pressure on my IT Band (connective tissue that runs down the outside of the thigh). But with the Helix, I was able to avoid unwanted tension on the IT Band while being able to really dig into my lateral quadriceps. 

The Helix can be used with additional tools sold by RAD, like a RAD Rod, that expand the way it can be utilized. Another huge plus is the RAD Mobility App that lets users choose exercises based on the products they own, the areas they want to target, or the sports and activities they enjoy. 

The Helix is a multipurpose roller that can benefit your whole body, but because of its unique properties, it’s the best foam roller for anywhere below the torso.

Best foam roller for backs

8. Chirp Wheel+ (Medium)

It’s not often that the erector spinae, a large grouping of muscles surrounding the spinal column, get a lot of foam rolling attention. While the back is a common tight and overworked section of the body, using a traditional roller on the area is usually not recommended as it can put undue pressure on the spine. That’s where the Chirp Wheel+ comes in. 

The Chirp’s patented “spinal canal” cushions the sensitive discs and vertebrae of your backbone while applying pressure to all the right places. I tested the 10 inch Wheel+, which supplied a moderate level of tension, and it felt like a dream. As I positioned myself on it, I immediately felt a release through my lumbar (lower) spine that continued as the wheel made its way up to my shoulders. And since its rigid core can support weights up to 500 pounds, I felt comfortable allowing the wheel to take my full bodyweight. Several satisfying back cracks later, I felt like I had been given a new spine.  

While the “Medium” wheel felt just right for me, Chirp also offers their Wheel+ in a larger 12-inch diameter “Gentle” wheel that disperses pressure more evenly, or a smaller and firmer 6-inch “Deep Tissue” wheel that provides more intense and direct pressure to the erector muscles. 

The Wheel+ does wonders for the back, but because of its design and diameter, it's not as easily used on other parts of the body. Rolling out my glutes, hamstrings, and calves wasn’t impossible, but it didn’t feel as powerful or productive as using some of the more conventional foam rollers we selected. But the Chirp Wheel+ can show the muscles of your back some long overdue love in a safe and effective manner.

Best foam roller for hard to reach places

9. Mobility Wall Smooth Roller

In all my years of foam rolling, I’ve never successfully rolled my biceps. Attempting to do so with a regular foam roller is both comical and a waste of time. I’ve used smaller SMR tools, like lacrosse balls or rolling sticks, but they never seem to do the trick. That all changed with the Mobility Wall. 

The Mobility Wall takes a standard foam roller and puts it on a revolving rod that fits between most door frames. Installing it isn’t difficult or permanent, which means you can adjust its position to hit various muscle groups. Placing the Mobility Wall slightly below my shoulder, I was finally able to give my biceps a well deserved release. Raising the Wall a little higher, I was able to press into the tops of my upper trapezius (shoulder), another tough area to foam roll conventionally. The smooth and firm roll of the Mobility Wall provided a nice, even pressure to these areas. The hard ball attachment is also useful for releasing trigger points around your shoulder blades.

While the Mobility Wall is our choice for hard to reach muscle groups, you can use it anywhere on your body (as its extensive online video library shows). This makes the Mobility Wall a fantastic option for anyone who has trouble getting down on the floor, where most foam rolling takes place. The downside to this design is that some users may find they’re not able to produce enough pressure without the added help from gravity. I tried the Wall on my quads and hamstrings, and while the sensation was nice, it didn’t necessarily feel like it was doing the work of a traditional foam roller. 

The Mobility Wall brings foam rolling to new heights, and promises release for even the hardest-to-reach muscles in your body. 

Best foam roller for Bluetooth

10. Theragun Wave Roller

If you're not really sure how to foam roll, the Theragun Wave roller is a great recovery tool to have in your kit bag. It connects to your phone via Bluetooth and can be used alongside the Therabody app for personalised foam rolling routines based on your needs. The roller has five different vibration settings and the wave-grooves are designed to apply optimal pressure to tired muscles. The Theragun Wave comes with a charger and a travel bag, so you can keep your roller safe on the move. 

The downsides here conform with other vibrating foam rollers - they are noisier than your typical foam roller, and the Theragun Wave is definitely on the noisier end of the spectrum. While this might not bother all users, if you're worried about drawing attention to yourself in the gym, or waking a sleeping child early in the morning or late at night. You also need to remember to charge your roller. This one having a very decent 180-minute battery life, but it's still something else to worry about charging.

How to choose the best foam roller for you

Here are some areas to consider.

What material foam roller should I buy?

Foam rollers vary greatly in size, firmness, texture, and shape. They’re made from materials such as polyethylene (PE), Ethylene Vinyl Acetate (EVA), and Expanded Polypropylene (EPP) foam. Some of the selections on our list have reinforced plastic cores to ensure structural stability and durability. 

Selecting the right foam roller will depend on a few factors. If you’re just starting a foam rolling program, you’ll want to look for a longer roll with a softer density and smooth texture. These types of rollers, which are often made of PE or EVA foam, will allow you to target larger muscle groups easier and give your body time to adapt to the process. If you’ve been foam rolling for a while and are looking for a step up from the basics, you may want to invest in a specialty roller that has a unique shape or firmer, more defined textures. Often, firmer rollers are constructed from EPP foam.

Can I use a foam roller if I'm injured?

You’ll also want to think about any injuries you’ve had, any known muscle imbalances impacting your movement, and any commonly stiff zones in your body. For example, if you know you suffer from lower back tightness, you’ll want to look at a roller specifically designed to be used in that area.

If you're currently rehabilitating an injury, check with a qualified professional before starting a new exercise regime or foam rolling recovery practice, just to be sure.

Should I get a 24-inch or a 36-inch foam roller?

This depends on what parts of the body you plan on foam rolling! A 24-inch foam roller is ideal for parts of your body that aren't very wide, such as your arms and legs. A 36-inch foam roller is best if you plan on foam rolling your back. 

Should I get a bumpy or a smooth foam roller?

As you'll see from the foam rollers on the list above, different foam rollers have different textures - some are smooth, others have bumps or ridges. If you can, try a couple at the gym to work out which feels best, but often it's best to go for a foam roller with a ridge that can work into tight muscles. 

Finally, you’ll want to think about how and when you’ll be foam rolling. If you’d like a roller you can bring with you to work, the gym, and on vacation, you’ll want to pay attention to length and diameter measurements and overall portability. If you’d rather your rolling sessions stay off the floor, you’ll want to look for a roller that can be used seated or standing. 

How we tested the best foam rollers

To help us determine the best foam rollers, we tested the selections on our list in a few different ways. 

Each foam roller (with the exception of the LO ROX Mini Infinity Roller) was used on the medial and lateral quadriceps, hamstrings, calves, TFL, piriformis, and gluteus muscles of each leg and hip for 30 seconds. 

The Lululemon Double Roller, TriggerPoint Core, GoFit, Hyperice Vyper, RAD Helix, and Mobility Wall were used on the latissimus dorsi muscle for 30 seconds. The Lululemon Double Roller was also used along the erector spinae muscles in the back, and along the bottoms of the feet.

The LO ROX Mini Infinity Roller and the Mobility Wall were used on the upper, middle, and lower trapezius muscles for 30 seconds. The Mini Infinity roller was also used on muscles surrounding the upper part of the neck, bottoms of the feet, the erector spinae muscles in the back, and the pectoralis major. The Mobility Wall was used on the biceps, as well.

The RAD Helix was rolled on the tibialis anterior muscle in the shins for 30 seconds.

The Chirp Wheel+ was rolled along the erector spinae and the middle and lower trapezius muscles for 30 seconds. 

Each foam roller was also evaluated for density, texture, durability, portability, and general useability.  

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Jane McGuire is Tom's Guide's Fitness editor, which means she looks after everything fitness related - from running gear to yoga mats. An avid runner, Jane has tested and reviewed fitness products for the past five years, so knows what to look for when finding a good running watch or a pair of shorts with pockets big enough for your smartphone. When she's not pounding the pavements, you'll find Jane striding round the Surrey Hills, taking far too many photos of her puppy. 

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The Best Foam Rollers of 2024

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LuxFit Premium High Density Foam Roller (36 inch)

Hard enough to be effective without causing pain

Works as an aid for planks, pushups, and yoga moves

Doesn't offer the deepest massage

TriggerPoint GRID Foam Roller

Hard plastic and dense foam gives it lasting durability over puffier foam rollers

Firm enough to give a great massage while being cushioned enough not to hurt

Doesn't offer as much stability as larger foam rollers

OPTP Black AXIS Firm Foam Roller - Full Round, 36 x 6

Perfect balance of hard-but-not-too-hard, and relatively durable material

A little too soft to give an effective massage

Gaiam Restore Total Body Foam Roller (36 inch)

Works well to stretch out muscles and assist with planks and pushups

Feels flimsier than other rollers

AmazonBasics High-Density Round Foam Roller (36 inch)

Decent starter roller for someone looking for a cheap option

Lightweight and doesn't offer the best massage

Updated May 18, 2023

The recommendations in this guide are based on thorough product and market research by our team of expert product reviewers. The picks are based on examining user reviews, product specifications, and, in some limited cases, our experience with the specific products named.

My personal favorite of the bunch is the LuxFit Premium High Density. Not only is it incredibly simple to use, it works exceptionally well to massage out my sore muscles and muscle knots, as it's hard enough to be effective without being painful. The roller also offers a great stabilizer for planks and an effective aid for pushups and yoga moves (for those who are interested in multi-purposing their roller).

So while it doesn't offer the deepest massage, going too deep isn’t always what you want. The LuxFit gives a worthy massage to all parts of the body without inducing further pain, and I can see myself reaching for this one time and time again.

The TriggerPoint Grid is a fantastic option for those who want a small, light, and durable roller with a hollow core that can access many different muscle groups. Unlike its larger counterparts, this roller is made of hard plastic and dense foam, which gives it a lasting durability over puffier foam rollers. The compact size also makes it more portable than most while still working OK to stabilize side planks if you want it to.

The best part about this roller is the firmness. It offers a varied rolling surface for different levels of massage and is firm enough to give a great massage while being cushioned enough not to hurt. If you’re looking for something smaller than your typical three-footer and are willing to spend a little bit extra, this is an excellent choice.

The OPTP Black AXIS is a close second to the LuxFit in terms of ease of use, and its perfect balance of hard-but-not-too-hard, and relatively durable material. It's a good foam roller, though a little bit softer than I want it to be. I didn’t get as deep a massage as I would've liked, though I imagine it'd be great for someone newer to foam rolling.

The Gaiam Restore roller is, overall, very typical. In other words, it does what it's designed to do. It works out my muscles well enough and it's great for planks and pushups. That said, it produces pretty silly crunching noises at times, and the material feels a bit flimsy like it might lose chunks if I accidentally knock it into the corner of a table.

The AmazonBasics is another perfectly fine foam roller. It's very basic, and there's nothing really about it that stands out. So while it doesn't offer the best massage, it seems like a decent starter roller for someone who’s looking for a cheap option.

I wouldn't go out of my way to buy or recommend the Yes4All USA roller, as it's nothing to write home about. It's a standard three-foot roller made of firm, airy material. The massage is OK, but my roller came with a small chunk carved out of it, so I worry about how sustainable it'll be in the long-run.

Gives nice-feeling massages

Material is flimsy and falls apart easily

What You Should Know About Foam Rollers

“The harder you train in terms of volume and frequency of training, and the higher intensity you train, the more likely you are to have micro tears or strains in your muscle,” says Pete Viteritti, a sports chiropractor with more than 25 years of experience treating everyone from Olympic athletes to everyday runners like myself. Viteritti is also my former chiropractor, who I saw to treat a running injury a few years ago. These micro-tears happen when the load you’re putting on your muscles exceeds what your muscles can handle. And that’s where foam rolling comes in.

Foam rolling can reduce the cumulative tension in your muscles, which in turn reduces the risk of injury from tight muscles and can restore your regular range of motion if you're experiencing discomfort after a workout. But keep in mind that it’s just a preventative tool and doesn’t fix problems you’re already experiencing. So if you do get injured, please see a doctor, who may advise you to take up physical therapy or seeing a massage therapist.

How do you know which Foam Roller to choose?

“It’s really a personal preference,” says Viteritti. “It’s like vanilla or chocolate ice cream. Some people like chocolate, some people like vanilla. There’s no right or wrong, it's just what you like.”

So when it came to testing, I took his advice. I thought about whether I liked aggressive, deep tissue massages or lighter ones (somewhere in the middle) and if I had a high or low pain tolerance (again, somewhere in the middle). There’s really one key factor when it comes to effectiveness, says Viteritti: “What’s the best foam roller? The one you’re going to use.”

So pick your foam roller based on its overall specs, not what the Olympic-level bodybuilder on YouTube is selling. Get the one you’re going to use on a daily basis.

What Are The Different Kinds Of Foam Rollers?

While you’re thinking about which foam roller would work best for you, it’s good to consider lengths and materials. In general, most rollers I researched and tested were around 36-inches long. This makes them stable when rolling out your muscles and allows you to do any stretch you can find online but can be tough to store in an apartment.

There are a few different materials you’ll find as well, which range from relatively soft to fairly hard. Much like length, it goes back to what is comfortable for your body. The softest is Polyethylene (PE)—the Yes4All roller we tested is made of this material. It’s great for beginners, though not the best quality.

Ethylene Vinyl Acetate (EVA) is a step above PE. It has the spongy feel of the PE foam but enough firmness to get a bit more of a massage. Our favorite compact roller is made of a hard plastic inner tube covered in different densities of EVA foam.

The next step up is the Expanded Polypropylene (EPP), which offers a denser, firmer roller. For context, the AmazonBasics' roller is EPP, and our winner the LuxFit considers itself a Molded Polypropylene. There are also a few more specialty rollers out there. For instance, the Rumble Roller is a proprietary mix of EVA and other, harder materials. This is great for intense athletes, but overkill for most folks. From my experience, EPP works great, while PE is a bit too soft for my muscles.

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Prices were accurate at the time this article was published but may change over time.

Meet the writer

Bethany Kwoka

Contributor

Bethany is a freelance contributor for Reviewed. An avid home baker and aspiring home cook, she reviews and writes mostly about kitchen gadgets (with the occasional fitness review thrown in). Her specialty might be fancy desserts, but she's never met a batch-cooked dinner recipe she didn't like.

Outside of her work for Reviewed, Bethany is a content creator working on clean energy and climate change at a regional non-profit and runs a tabletop game at her local comic book shop.

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8 Best Foam Rollers, According to Fitness Experts

Our top tested foam rollers can help transform your workout recovery.

We've been independently researching and testing products for over 120 years. If you buy through our links, we may earn a commission. Learn more about our review process.

You have likely see them scattered about your local gym or physical therapy office, but having a personal foam roller for at-home use can transform your recovery. Fitness experts in the Good Housekeeping Institute Wellness Lab tested a variety of different types of foam rollers to find the best options for all different activity levels and recovery needs.

Our top picks:

Best Overall Foam Roller

Trigger point performance grid foam roller.

Best Value Foam Roller

Amazon basics high-density round foam roller.

Best Foam Roller For Beginners

Gaiam restore foam roller.

Best Two-in-One Foam Roller

Lululemon double roller.

Best Textured Foam Roller

Rumbleroller textured muscle foam roller.

Best Stylish Foam Roller

Bala the hourglass roller.

Best Vibrating Foam Roller

Theragun wave series waver roller.

Best Portable Foam Roller

Brazyn morph foam roller.

Foam rolling is something you can do for recovery on your own and allows you to determine the right amount of pressure for you, according to physical therapist Carrie Pagliano, PT, DPT , American Physical Therapy Association (APTA) spokesperson who is a double Board-Certified Clinical Specialist in Orthopaedics and Women’s Health. First time foam rolling? Pagliano recommends starting with something gentle at first (not as hard of density) if you’re new to foam rollers. "If you’re not used to putting pressure on or rolling out tight areas and muscles, using a super firm foam roller could be too much." But not to worry, our top picks offer choices for all levels.

You can learn more about how we evaluate foam rollers — including tips for selecting the best foam roller for your fitness needs — at the end of this guide. Looking for more tools to help optimize muscle recovery? Check out our top-tested self myofascial release tools .

Suitable for beginners to advanced foam rollers, this multi-density foam roller is durable and can withstand up to 500 pounds of weight. Even though it has a hollow core, the design is firm and stable so it maintains its shape even after repeated use (we've been heavily testing this foam roller for years).

At first glance, you'll notice that this foam roller has a special design. The zones are designed to mimic the sensation of a massage therapist's hands, with the low and flat surface like the palm, the tubular surface like fingers, and the high and firm surface like fingertips. We don't find the zones to feel incredibly different during our tests but there is a slight detectable variation as you roll. Our fitness experts appreciate that the mild textures provide a sense of control during your foam rolling session.

Available in a variety of colors to compliment your home gym, this size is on the smaller side and may be preferred by some looking to target certain muscles. But those looking to address larger muscle groups may opt for the larger version that is double the length. Given that this model is moderately priced, versatile, suitable for all levels and high-quality, it earned its spot as our best overall pick.

Available in four different lengths, this affordable foam roller from Amazon Basics is relatively smooth and solid, allowing for even pressure during your foam rolling session that many will appreciate. Our personal trainers like that although it is smooth, it is firm and substantial which even competitive athletes will value for such a low price. That being said, we did find it a bit slippery in certain positions.

You may also want to keep in mind that this is a high-density foam roller, meaning it will deliver a more intense and deeper myofascial release than softer options. The quality is great for the price and will keep up after intense foam rolling sessions. But if you're looking for a low-density pick that is budget-friendly, our experts suggest the Yes4All Soft Density Foam Roller.

Beginners may prefer something in between a hard and soft density, which is why this medium-density from Gaiam was a popular pick in our tests. You'll get a bit more of a deeper, concentrated myofascial release than a very soft density foam roller, but not as intense as a high-density foam roller that is more suitable for advanced athletes.

This semi-firm foam roller comes in two different sizes, 18 inches and 36 inches, but we found that the 18 inches variety was the perfect combination of small enough to target knots and certain areas while also being large enough to address major muscle groups.

It's available in a few fun colors and has a completely smooth surface, which beginners will appreciate as they get acclimated to proper foam rolling technique. Plus, the six inches diameter is standard and a pretty comfortable height to ease your body into foam rolling.

This innovative foam roller from lululemon gives you two foam rollers that can discretely stack together to become one that is easy to transport to the gym or when traveling. The exterior roller is softer and designed for targeting the arms and legs, while the interior roller is a more intense design specifically made to release tension in the back.

Testers loved the beautiful designs and colors, and our experts appreciate how firm and supportive the materials are. Some may find the ridges and groves a bit intense, but our fitness pros like that you'll be able to get some deep relief from the design (especially the internal foam roller).

At 20 inches long, it's the perfect sweet spot of being able to target knots and sore muscles while also being large enough to address larger muscle groups. It's an expensive option, but keep in mind that you are getting two rollers here that fit together so they don't take up a lot of space (great for apartments and small home gym corners).

Looking to up the ante in your recovery sessions? The RumbleRoller is the most intense foam roller on our list, best for seasoned foam rollers and advanced athletes. This ultra-textured foam roller features high-profile bumps throughout its design, specifically made to provide deep targeting into the muscle while also providing spaces in between for soft tissue displacement.

The firm but flexible bumps are designed to mimic the thumbs of a massage therapist, kneading and stretching your muscles. This serious foam roller is available in three different sizes. Our personal trainers point out that you can further intensify your session by moving from side to side in a rocking motion on this roller instead of the standard rolling motion, since the bumps provide a massage that allows you to dig even deeper.

Our fitness pros have been testing this foam roller for years and can confirm that it delivers serious results. But it's not for the faint of heart and our pros recommend it only for occasional use as it can be extremely intense and deep. We'd recommend purchasing another basic foam roller, such as our best overall or best value pick, and using this as a compliment when sessions warrant some greater intensity. Remember to always listen to your body when foam rolling and stop if you experience any pain.

Simple yet effective, this unique foam roller from Bala is designed specifically for yoga, stretching and rehabilitation. It features a dense, supportive foam and an hourglass shape that actually serves a purpose. We found this divet in the middle a great way to target certain areas on the legs and back as well.

Our team also loved the beautiful color scheme that you can choose from, with the foam rollers matching the color scheme of bala's other products for the ultimate stunning home gym set-up. Since it is easy on the eyes, we kept it out instead of hidden in a closet, and just the visual cue of having it out made us more likely to use it on a regular basis (a motivational win!).

But after repeated use, we noticed that the surface can be easily scratched and show wear and tear a bit more than others on our list. That being said, bala fans looking for something beautiful to add to their home gym will likely love this visually appealing pick.

Vibrating foam rollers can take some getting used to — they can be very loud (not ideal for apartment dwellers), intense on floors and hard to control. But vibration is thought to alleviate pain and may allow you to foam roll for longer and enhance recovery, especially on very sore muscles.

This pick is quite expensive, but it's the only Bluetooth-enabled foam roller on our list that allows you to control it manually or via the Therabody app to target specific muscles and activities. It's relatively loud, but not the loudest vibrating foam roller that we tested. We confirmed the three-hour battery life during our tests and have been using this foam roller consistently for over a year.

It's on the smaller side at only 12 inches, but is ultra-firm with high-density materials and offers up five vibration settings so you can find the best option for each session. We liked that the wave texture gives good traction too. Our experts say to start slow and work your way up if you're new to rolling and vibration therapy. Looking for something even more concentrated? The Wave Duo is similar but a smaller device designed to specifically target the back, neck and spine.

Foam rollers aren't necessarily the ideal piece of equipment to store in your gym bag or suitcase. Although they are typically lightweight, the solid and rigid design has its limitations in transport. But Brazyn aims to solve this problem with an entirely collapsible foam roller that is innovative and incredibly portable.

The unique design folds flat to less than a two inches thick diameter, but tug on the easy pull ropes on the side and the Morph expands to a full size foam roller that can be used across your entire back. We found it quite sturdy and the brand claims that it has been tested to support up to 350 pounds. The textured surface felt great when targeting knots and sore muscles.

It has a hollow core and while it wasn't the most stable and durable as other foam rollers we tested, we were impressed with the quality and innovation that makes recovery possible when on the move. Plus, it comes in a variety of bright colors.

How we tested the best foam rollers

Our on-staff fitness experts evaluated over 20 different foam rollers, focusing on materials, density, surface textures, shape, sizes, pricing, aesthetics and more. We took into account a variety of considerations when putting this list together and made sure to include options for beginners, intermediate exercisers and competitive athletes. We also considered portable options that you can bring with you when traveling, and tested the foam rollers on both carpeting and hard floors.

We felt it was important to highlight foam rolling picks of all different price points, especially inexpensive high-quality options for those new to foam rolling. We also looked for options with unique colors and patterns to add a visual accent to your home gym, be it a full basement or a small apartment nook.

What to look for when shopping for a foam roller

"There are many options for foam rollers — colors, sizes, shapes, various densities and surface texture," Pagliano says, noting that a physical therapist can recommend the right one for you. But our personal trainers add that there are a few things to consider when making your selection:

✔️ Materials & texture: Some foam rollers are smooth, which is ideal for beginners and will deliver a more mild foam rolling experience. Textured foam rollers have ridges or knobs that can intensely target certain muscles and knots.

✔️ Size: Longer foam rollers, around 36 inches, are most versatile as they can work well for your back and lower body, but shorter options may be preferred to better target smaller areas such as the arms and calves. There is also the diameter of the foam roller, which is pretty standard around five to six inches, but some options are available in smaller diameters for a deeper massage.

✔️ Price: Most foam rollers come in under $70, but vibrating foam rollers with smart capabilities will come at a premium. More expensive options aren't always better, and we've included some quality affordable options that come in under $30 on our list too.

✔️ Special features: Innovation is aplenty in the fitness world, and foam rollers are no exception. You'll find vibrating options, ones that actually collapse and two-in-one foam rollers too.

What are the benefits of using a foam roller?

"Using a foam roller can help one with massaging muscles," Pagliano explains. "There is little scientific evidence available for what foam rolling actually does for the body, but many find it makes them feel looser by putting pressure on tight or sore areas of the body."

Since foam rolling is a form of self-myofascial release, there are some potential benefits which include correction of muscle imbalances, muscle relaxation, improved joint range of motion, reduced soreness and improved tissue recovery and more.

How to foam roll

"You can use a foam roller in physical therapy for certain exercises prescribed by your PT and even at home for stretching certain parts of the body," Pagliano says. "You would learn how to position the body on the foam roller and use body weight to provide pressure while rolling back and forth over the fascia to be treated."

She adds that a physical therapist can assess your muscle strength and tailor a mobility or physical activity program (to include foam rollers) to fit your needs, challenges and goals. But if you're just starting out and are looking for some basic guidance on foam rolling, here are a few steps:

✔️ Perform foam rolling before static or dynamic stretching activities, or after your workout as part of your cooldown.

✔️ Slowly roll the foam roller to locate the most tender spot.

✔️ Hold on that targeted area and try to relax it, holding for about 30 to 90 seconds.

✔️ Engage your core during the foam rolling session to maintain stability.

✔️ Experiment with slightly modifying positions or angles to target different areas of the muscle.

Is it safe to foam roll every day?

"If it helps you establish a good warm up habit and keeps you consistent with your workouts, it can be an added benefit," Pagiliano says. She adds that it is recommended that if you do utilize foam rolling, to use it in conjunction with active mobility and a dynamic warm up. "Those types of warm up have been shown to decrease injury risk in running over static stretching."

When should you not use a foam roller?

"Usually foam rolling is pretty superficial so its limits are only what logistically you can maneuver around the roller," Pagliano explains. "In general, stay superficial — deeper isn’t always better, especially when you’re talking about your torso/belly when there’s other parts and pieces that aren’t muscles."

She also adds that if you are in pain, you'll want to speak to a doctor or PCP first, especially if you have a new or recent injury. "Foam rolling may not be appropriate for everyone, depending on your symptoms or condition(s). Talk to your physical therapist; they identify, diagnose and treat movement problems in people of all ages and abilities," Pagliano says.

Additionally, Pagliano notes that a physical therapist can educate you so you aren’t putting pressure on major organs/blood supplies. Our fitness experts add that foam rolling is not appropriate for individuals with congestive heart failure, kidney or organ failure, bleeding disorders, bone fractures and open wounds.

Why trust Good Housekeeping?

Stefani Sassos has been working in the fitness industry for the past 10 years, specializing in indoor cycling and strength training. As a NASM-certified personal trainer, she uses her expertise and exercise science knowledge to create informed fitness content for Good Housekeeping. From vigorously testing exercise equipment and workout apps to curating workout plans for GH readers, Stefani is passionate about leading an active lifestyle and inspiring others to do the same. She has personally actively used foam rollers for over a decade as a recovery tool to compliment her workout regimen.

APTA spokesperson Carrie Pagliano is founder and owner of Carrie Pagliano PT, LLC, in Virginia, providing expert care in women’s health and pediatric pelvic physical therapy. She is an adjunct professor at Marymount University and Lynchburg University. She received a master’s degree in physical therapy from the University of the Sciences and a doctor of physical therapy degree from the University of St. Augustine for Health Sciences. Pagliano is a board-certified orthopaedic and women’s health clinical specialist. She holds a manual therapy certification from the University of St. Augustine for Health Sciences. She is a certified RRCA Running Coach & CrossFit Level 1 certified. She also is an appointed advisory board member to the Pelvic Floor Disorders Network: National Institutes of Health, Eunice Kennedy Shriver National, Institute of Child Health and Human Development. Pagliano is an active member of the Academy of Pelvic Health Physical Therapy, where she served seven years on the executive board of directors, including the role of president.

Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is also Good Housekeeping’s on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.

Karen Litzy, P.T., D.P.T. is a licensed physical therapist, international speaker, and owner of Karen Litzy Physical Therapy, PLLC. Through her work as a physical therapist, she has helped thousands of people, including Fortune 500 CEOs, royalty and celebrities, overcome painful conditions, recover from surgery, and feel stronger than ever before. As the host Healthy Wealthy & Smart, a top 200 podcast, on Apple Podcasts, she has interviewed influencers in the worlds of health, medicine and entrepreneurship. She also shares how she has prevailed with her own experience of chronic pain.

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The best foam rollers for your back

• Foam rollers for the back are unique in that they are specifically designed to protect the spine and other sensitive areas without compromising the overall effectiveness of the roller.
• The Muuvsport Stealth Align roller features a spine-protecting center channel and a taller design than most foam rollers for unmatched back support.

If you haven't used one yourself, you've probably at least seen a foam roller at your local gym, fitness center, or physical therapist's office. A standard foam roller is a dense piece of foam that ranges anywhere from soft and pliable to dense and rigid for muscle massage and trigger release therapy. Some foam rollers are uniform, while others come with ridges and grids to effectively work out knots, kinks, and general tightness.

Foam rollers for backs are a bit different. For starters, they're designed with the sensitive spine area in mind. Some rollers have a designated center channel that provides pressure to the surrounding area while keeping the spine protected. Other rollers are simply easier on the back with their grid-like design.

Foam rollers are generally safe for the upper back and shoulders, while others also cater to the lower back, and even the entire spine. If you're using a foam roller on your back for the first time, it's a good idea to start slow then gradually build up a level of pressure you can tolerate.

In addition to the level of spinal protection and support for the back, there are some other characteristics that helped us pick the best foam rollers for backs listed below. Some rollers stand out for their portability, which is a must for a busy lifestyle. You'll want a foam roller with sufficient coverage on the back and shoulders, yet is compact and light enough to take to the gym or stash in a suitcase. Other rollers are soft and gentle enough for beginners or even those with sensitive backs. If you're just starting out, it's a good idea to slowly build up your tolerance.

Here are the best foam rollers for your back:

• Best foam roller for your back overall: Muuvsport Stealth Align Foam Roller
• Best budget foam roller for your back: TriggerPoint CORE Multi-Density Solid Foam Roller
• Best foam roller for your back for beginners: ProSource Flex Foam Roller
• Best travel foam roller for your back: Rollga Foam Roller PRO
• Best vibrating foam roller foam roller for your back: URBNFit Vibrating Foam Roller

Read on in the slides below to check out our top picks.

The best foam roller for your back overall.

Between its contoured design and spine-protecting properties, the Muuvsport Stealth Align Foam Roller stands out as the best foam roller for backs.

If you're struggling with back pain and tightness and are eager to get some relief in the comfort of your own home, this foam roller is worth a close look. While it's not the cheapest out there, the Muuvsport Stealth Align Foam Roller efficient design, attention to detail and effective deep tissue back massage makes it a worthwhile investment.

When you first lay eyes on the foam roller, you'll probably be struck by its unusual appearance. Not only is it a bit taller than most other rollers, but it also has a distinctive center channel, which keeps the spine cradled and protected when rolling. This foam roller measures 24 inches long.

Stability is crucial, especially when rolling a delicate area such as the spine. According to Muuvsport , this roller is stable enough for isolating specific areas of the back without losing your balance. You can also safely place your elbows down on either side for even more control over the amount of pressure that's being applied.

The spinal channel supports the spine without compromising the deep tissue massage. Aside from the spine, the spinal channel can also be used on the calves and other areas. Despite the unique design, the roller still provides full contact with your shoulders if you need to roll them out.

Raised diamonds along the channel provide a deep tissue back massage, which is perhaps the biggest benefit among those who suffer from back pain. As one reviewer observes , the larger size of the roller makes it easy to roll out the whole back in a "simple, stable, straight roll without twisting my upper body." Some rollers are a bit awkward to use, but the larger wheels found on this roller allow you to maintain your natural form as you roll out your back.

Another shopper comments that after loosening up the muscles and tissue, "I place my spine between the center wheels and begin to roll and literally feel (and hear) my spine aligning."

While its larger size allows for full back coverage as you roll, it can also make it tough to carry the roller around when you travel. Many dedicated owners like this roller so much that they are eager for Muuvsport to make one that's smaller and more portable for traveling.

On the other hand, the larger size of the roller makes it easy to work in longer motions, according to one editor's review . Another advantage is that you can consistently apply deeper pressure for more effective relief. You can also modify the wheels to match the width of your spine for more effective rolling on the back, notes the same reviewer.

Pros: Protective spine channel, ideal for deep tissue spine massage, plenty of stability

Cons: Not compact enough for travel, a bit pricey, only available in one size

The best budget foam roller for your back

Not only does the TriggerPoint CORE roller come in several sizes, it also offers moderate compression and a durable multi-density core.

You'll find the TriggerPoint CORE foam roller in three sizes. The smallest 12-inch one is just the right size for traveling and bringing to the gym. Despite its small size, even the 12-inch roller will work for most muscle groups. If you're looking for a larger roller with more stability for a home gym, the 36-inch roller is a safe bet. The 18-inch version falls somewhere in between.

Regardless of which size you select, you'll get the same amount of support and stability. The multi-density core tends to be more durable than rollers made with polypropylene, which may start to lose its shape and break down over time.

Some rollers are firm and rigid, while others are softer, making them best for beginners and those who prefer lighter foam rolling sessions. The CORE roller is dense enough to massage tight muscles and knots. You can even use it to work out kinks and improve soreness.

This roller "has just enough give to make you want to keep using it but enough bite to feel it work," according to one satisfied Amazon shopper. Another buyer found that the larger size is plenty if you want to work out your entire back in one rolling session.

The TriggerPoint CORE roller stands out as a value pick for its versatility and features for the price. Despite its rigid high density foam core, which keeps the roller from losing its shape over time, the CORE roller is designed for moderate compression.

According to TriggerPoint , this foam roller is soft enough for beginners as well as anyone who prefers mid-level compression. You can use the roller to manage a variety of aches and pains throughout the body. The manufacturer also states that the roller's multi-density pattern helps boost circulation and mobility.

Pros: Solid EVA foam core, maintains shape over time, offers moderate compression

Cons: Compression may be too light for those who want a deep tissue massage, some beginners find it too painful, largest roller can feel a bit bulky and awkward for certain parts of the body

The best foam roller for beginners

Aside from the fact that it comes in half and full versions, the ProSource Flex Foam Roller is dense and supportive enough for beginner to intermediate users.

Foam rolling can be intimidating, especially if the first thing that comes to mind is a rigid roller with painful trigger points. The ProSource Flex Foam Roller provides a dense yet forgiving foam structure with moderate pressure.

If you're just starting out foam rolling, you can go as slowly and gently as you want. Once you're able to build up confidence, you can apply a bit more pressure. Half-round rollers are available for the gentlest foam rolling sessions. The half-round rollers come in 12-inch and 36-inch varieties. Full rollers are also available, in sizes ranging from 12 to 36 inches.

Both the half and full-size rollers are useful for self-massage, including myofascial release. The rollers work by boosting blood circulation, which in turn leads to a greater range of motion. You can also use the roller to boost coordination, as well as improve your core strength and balance.

Many fans of this foam roller tout its benefits when it comes to relieving muscle tightness and even rehab. "I'm amazed at how a simple foam roller allows me to work out muscle tightness and knots that previously required the skills of a neuromuscular therapist," comments one reviewer. Some gym-goers use their roller before and after a workout for maximum results.

As a beginner, you might find that the half roller is the right initial investment. However, as you progress, you may need more pressure. The full rollers are ideal for intermediate users, down to their firm EPE foam construction. While it's not quite as rigid as some of the other rollers, this ProsourceFit foam roller is firm enough for a variety of stretches, as well as physical therapy, Pilates, core stabilization, muscle massage and more.

According to Prosource , you can use one or two rollers for various seated and standing exercises, and to improve balance.

Pros: Ideal for beginners, affordable, comes in several sizes and variations

Cons: May not be firm enough for more advanced users, some say it starts to sag after many uses, can slide on some floor surfaces

The best travel foam roller for your back

At 18 inches long, the Rollga offers enough surface area for the body while remaining small enough to stash in a suitcase or other luggage.

When I bought my first foam roller years ago, I assumed the 36-inch roller would be all that I needed. However, I soon found myself wishing for something smaller and more compact when traveling.

Whether you're a frequent flier searching for a compact roller that easily fits into your luggage or you just want a portable foam roller when the need arises, this Rollga roller is just 18 inches, making it highly portable. Don't be fooled by its smaller size, though, because there's still plenty of surface area to cover your back, shoulders, legs and more.

The Rollga Foam Roller PRO helps fill a glaring void in the world of foam rollers. Instead of delivering results via one uniform piece of foam, this roller is designed with hard contours for maximum effectiveness. It's also equipped with a spine alignment zone, which keeps bones protected without compromising performance when it comes to workout out knots, kinks, soreness and more in your back.

Because the shape isn't uniform, the roller "creates a sense of fascial separation when rolling, like being kneaded..." one reviewer wrote . The result can be more efficient and less time-consuming rolling sessions. Aside from the spine, the grooves can effectively work the outsides of the legs, another reviewer observed .

Whether you're a beginner looking for your first roller or are concerned about the density, Rollga breaks down its roller density levels with a handy chart. While the softest rollers are ideal for sensitive muscles and new foam roller users, the Rollga Pro is designed with a sports massage-level density that's best suited for advanced users.

Rollga also notes that the hard surface of the Pro means that it won't soften over time, unlike other Rollga rollers , which can lose up to 10%  of their density over time.

Pros: Compact enough for travel, hard contours provide more effective results, center channel keeps spine protected

Cons: A bit pricey, may be too firm for beginners; only comes in one size

The best vibrating foam roller for your back

The URBNFit Vibrating Foam Roller has a range of vibration settings to add an extra boost to the traditional benefits of a foam roller.

If you've never ventured into the world of vibrating foam rollers, you may want to consider trying out one of these handy tools. In addition to the standard benefits of a foam roller, the various massaging levels help relieve muscle soreness, tightness and more in just a short period of time.

Many rollers, such as the URBNFit Vibrating Foam Roller , offer a range of low to high-intensity settings. If you're just getting used to the roller or don't need much vibration, the lowest level should be sufficient. However, if you're looking for maximum relief, you might want to crank it up to the high-intensity settings. This roller has both low and high settings, as well as several in between. There are five total vibration modes.

Some rollers offer little more than a switch to change vibration speeds and settings. Each intensity level is clearly marked on the side of this foam roller. For example, you can start with the lowest level 900 RPMs, or crank it up to the highest-level 3600 RPM. For a bit more variety, choose the fifth setting, which switches between the various levels every few seconds.

If you're working on your upper or lower back, you may want to stick with one of the lowest vibration settings. The roller "has multiple speeds to ensure the right accuracy of balanced pressure to soothe out your back problems," according to one reviewer .

At 13 inches long and more than five inches in diameter, the roller is compact enough to take with you to the gym. However, it's large enough to cover a wide surface area, such as the back and shoulders. Depending on your specific needs, you may select the lowest vibration setting for a gentle massage, or increase power to one of the more powerful settings.

In addition to the upper and lower back, the roller is designed for the shoulders, calves, hips, arms, and more. According to the URBNFit website , you can even place the roller against the wall for more effective results. Customized grooves provide more customized results.

Pros: Five vibration settings, ideal for upper and lower back, intensity levels marked on side of roller

Cons: Slightly heavy, highest setting could be too intense for some, only available in one size

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MELT Method 18 Inch Travel Soft Foam Roller- Half The Length of The MELT Full Body Roller

Purchase options and add-ons, about this item.

• This portable foam roller is a perfect size for travel. Fits easily into your gym bag or carry on luggage. Significantly softer than traditional rollers, MELT rollers create a compression that is ideal for rehydrating connective tissue, the flexible support structure of your body, so you can make immediate changes and create remarkable lasting results.
• Helps restore the fascia's ability to support muscles and respond to repetitive movement. Great before and after workouts for weight lifting, running, golf, tennis as well as other sports and athletic activities. Pairs well with Yoga and Pilates.
• Ideal for people having pain anywhere in the body including the lower back, hips, neck and shoulders.
• This portable foam roller is a perfect size for travel. Fits easily into your gym bag or carry on luggage. Unique cross-linked memory foam construction. Latex free.
• Designed by Sue Hitzmann, creator and bestselling author of the MELT Method, a self treatment system designed to stimulate the amazing healing power of the body's connective tissue and helps relieve aches and stiffness and improve performance.

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Product Description

18" Performance Roller (1/2 size length wise of Soft Roller) Designed to be travel size of Soft Roller.

The 18" MELT Performance Roller is the only soft roller that’s the perfect size for your gym bag or travel. It is ideal for MELT Performance, a revolutionary self-care method that boosts your competitive edge and reduces the risk of injury. Significantly softer than traditional rollers, MELT rollers create a compression that is ideal for rehydrating connective tissue, the flexible support structure of your body, so you can make immediate changes and create remarkable lasting results.

• 18 inches length
• 5 inches diameter
• Compact size is perfect for travel and fits in your gym bag
• Texturized for ideal grip and precision
• Weight tested to support up to 450 pounds
• Simple to clean

Product details

• Product Dimensions ‏ : ‎ 18 x 5 x 5 inches; 14.39 ounces
• Date First Available ‏ : ‎ November 12, 2021
• Manufacturer ‏ : ‎ Melt Method
• ASIN ‏ : ‎ B09LRLDJP7
• #115 in Foam Rollers

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Customers like the performance, ease of use, and travel of the muscle roller. For example, they mention it works well, is comfortable, and easy on the body. That said, some say it fits in a bag.

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Customers are satisfied with the performance of the muscle roller. They mention that it works well, is a powerful tool to use, and is perfect.

"...This one is just slightly softer and literally... perfect ." Read more

"...I have the full size version too. This half roller worked perfectly . It fit nicely in my suitcase." Read more

"...It is a powerful tool to use with the MELT ON DEMAND repertoire available on-line! Don't leave home without it!!!" Read more

" Works well but honestly it should not cost so much!" Read more

Customers find the muscle roller flexible, comfortable, and easy to use. They also say the outside is soft and easier on the body than the traditional foam roller.

"...This one is just slightly softer and literally... perfect." Read more

"is flexible, easy to use, comfortable to use , and it is very helpful when lying down on my bed to help open up the chest area." Read more

"The outside is soft and easier on the body than the traditional foam roller." Read more

Customers like that the muscle roller fits in a bag so they can carry it with them.

"...It fits in my suitcase or in my carryon and I don't leave home without it!..." Read more

"Finally a great roller that fits in a bag so you can carry it with you to use at the gym." Read more

" Great for travel ..." Read more

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How to Choose a Paint Roller

P icking the perfect paint color is never as easy—even choosing a white (will it be snow, dove, or mascarpone?). Likewise, choosing the best paint roller requires some decision making. (Do you need a four-inch or nine-inch paint roller frame? Polyester or foam? 3/8-inch or 1/2-inch nap?) But with this guide to picking the best paint roller, you’ll spend less time agonizing in the aisle for painting supplies and more time choosing that paint color .

As a general rule of thumb, Dennis Fiorilli, director of product excellence at Sherwin-Williams , says to check your paint can for any instructions on recommended rollers. “In the past, one type of roller cover would work for most paints,” he says. “Today, however, with all the new technologies, it’s important to follow the recommendations for the specific paint you’re using to ensure the best results for the project.” 

And once you know what roller you need, Octave Villar, painting and applications manager at Behr , advises against going with a low-quality version to save a few bucks. “You may think you are saving money on a bargain bin roller, but you may end up putting in extra time trying to achieve a reasonable paint finish if the roller application makes painting more difficult,” he says.

Keeping paint-specific recommendations and quality in mind, here are all the paint roller details you’ll need to get you, well, rolling….

In terms of size, what kind of roller is best for painting?

Roller size depends on the scale of your paint project, but nine inches is standard for covering interior walls and ceilings. Jumbo rollers, such as 12 inches, are geared for professional painters working on heavy-duty commercial projects. “Unless you’re painting lots and lots of walls, you won’t really see the time-saving benefits of a larger roller, says Annie Sloan , a paint and color expert and the creator of Chalk Paint. “And I personally find them unwieldy.”

Small rollers can be helpful for tight corners, windows, and doors, while mini paint rollers are ideal for narrow surfaces, like trim and painting kitchen cabinets . Sloan says she also uses small rollers for stencil work. “You get a pattern that’s very flush to the wall and untextured, which works well for grand millennial, Regency, or contemporary aesthetics,” she says. “The smaller the roller you use for woodwork, the better the effect.”

How do I choose a paint roller for my wall?

Once you know the size of your paint roller frame, it’s time to zero in on the cover, which comes in various materials. Below are the three most common types of rollers and what they’re used for.

“Polyester is the general-purpose material for all paints, stains, and surfaces,” Villar says. “Most rollers used today are comprised of a poly (synthetic) material.” One exception: Sloan says she’d steer clear of using polyester roller sleeves with a gloss paint.

“Lambswool is a traditional material that is good for solvent-based paints,” Sloan says. They are an animal product, so she notes that vegan DIY’ers wouldn’t use lambswool rollers. Villar adds that this material does take a bit longer to break in, but once it does, it can last for numerous jobs. “This type of roller is often prized by professionals for this reason,” he says.

Here’s what Sloan would use for those gloss paints. “Foam rollers are also best for protective products, such as lacquers or stains,” she says. And Villar points out that foam rollers come in a variety of densities, which are chosen for specific projects. He says, “For example, high-density foam rollers may be used with thinner coatings or when trying to achieve a fine finish on smooth surfaces, while a slit-foam roller may be used to paint over acoustic or textured surfaces.”

How does the thickness of the roller cover affect the paint job?

Roller cover thickness, or nap, is most commonly determined by the texture of the surface you’re painting. “A more textured surface (like brick, masonry, or stucco) requires a higher nap, such as a 3/4-inch to 1 1/2-inch roller cover,” Fiorilli says. “For smooth walls, a 1/4-inch to 1/2-inch nap works best.”

What roller is best for baseboards?

“Mini covers work best,” Fiorilli says. Typically six inches or smaller, this size is ideal for the narrow width of baseboards. “These are also available in different fabrics that provide the best finish for trim , including foam and mohair.”

Should you soak a paint roller before painting?

Once you’ve picked the perfect roller, get the most out of it by breaking it in—typically done by soaking it in water. “This will help remove any loose material, dirt, or debris on the roller while conditioning the fabric to absorb paint,” Villar says. After wetting your roller, he recommends wringing it out until it’s damp or using a roller spinner to remove excess water.

When is it time to replace your paint roller cover?

Though you’ve expertly picked your roller and come to rely on it, it’s important to note that your cover won’t last forever. So when do you replace it? “Once the fiber stains or stops accepting paint and sliding,” Sloan says. But before that happens, you can extend its lifespan by cleaning your cover with a mild detergent after each use.

Additional painting tips:

“Shed-resistant or lint-free rollers can be less prone to leaving loose fibers on the painted surface, making them a good choice for a beginner,” Villar says. “But beware that these rollers may not pick up or release as much paint as other rollers labeled ‘high capacity,’ for example.” Villar also mentions that you’ll want to survey your entire home improvement project before heading to the store. He says to ask yourself, “Are you painting large surfaces, tiny areas, or a mix of shapes and sizes? Are there hard-to-reach areas or different surfaces and materials to be covered?” It’s likely you’ll need more than one type of roller, plus other accessories in addition to your paint roller kit, such as an extension pole or a paintbrush for touch-ups.

Speaking of additional tools, Sloan notes that your roller tray is just as important as the roller itself. She says, “Avoid plastic and invest in a good-size paint tray so you can play with the paint a little and coat the roller evenly before applying it to the wall.” Investing in the right tools will make your DIY project a breeze.

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