10 Best Foam Rollers in 2022 (Personal Trainer-Reviewed)
From running to lifting weights to sitting at a desk all day, there are a lot of things that can make our bodies tense and sore. Foam rolling is a great way to give your muscles some relief. It's essentially like getting a massage, except you can do it yourself. Foam rollers vary in size, texture, and density and it's important to pick the right foam roller for your body, experience level, and situation.
To make this process easier for you, we picked out our 10 favorite foam rollers to buy online. If you read further, we included a buying guide approved by a professional trainer that is full of helpful tips! Our top pick is LuxFit's Speckled Foam Roller, a smooth and dense roller that's great for rolling out sore muscles or integrating them into a workout. Keep reading to see the rest of our picks!
Quick List - Top Foam Rollers
I am a NASM Certified Personal Trainer and Director of Aquatics. I've worked as a lifeguard and swim instructor since 2009, and personal and group fitness training since 2012. Over the years I've taught and worked in a variety of formats on both land and water. I believe that knowledge in fitness is key to growing stronger, working toward your goals, and preventing injury along the way.
mybest US' editing team consists of experienced members who have backgrounds in writing, editing, translation, and more. We are dedicated to researching what makes a product or service the best to users in the US in order to create top-quality articles. From skincare, to kitchen appliances, and to DIY supplies, our mission is to find the best ones for you.
The expert oversees the Buying Guide only, and does not determine the products and services featured.
Table of Contents
- Why You Can Trust Us
- Why Use a Foam Roller?
- How to Choose a Foam Roller - Buying Guide
- Select Density Based on Your Experience Level1
- Choose Smooth for Versatility, Textured for Targeting Pressure Points2
- Consider the Different Shapes and Sizes3
- Look for High-Quality EPE or EVA Foam4
- Go With a Set for More Options5
- Look for Extra Features Like Heating and Vibrating6
- How to Foam Roll for Back Pain
- Frequently Asked Questions
- How do I use a foam roller properly?
- Can you sleep with a foam roller under your back?
- Should I still use a foam roller on sore spots?
- Achieve Your Perfect Body!
- Amazon's Best Selling Foam Rollers
Why You Can Trust Us
Every mybest article is crafted with hours of in-depth research and interviews with experts. Each month, we are continually expanding our database of products based on our research. By emphasizing user insight and reliable information, we deliver trustworthy content to readers.
Why Use a Foam Roller?
If you've ever massaged a sore muscle, you know the "hurts so good" feeling that accompanies it. Foam rolling is essentially this, but using a foam cylinder to get hard-to-reach muscles like your hamstrings, glutes, and back.
While limited scientific studies have been done on the effects of foam rolling, early research and anecdotal evidence suggest that it has multiple benefits.
It can help relieve sore muscles and reduce inflammation. When paired with stretching, it has been shown to increase the range of motion. It also may be helpful for easing back pain and other tension in the body.
Foam rollers are great tools for warm-ups and recovery. I foam roll before, and sometimes after, every workout. A term you will see a lot with foam rollers is self-myofascial release (SMR), which means to loosen tight muscles and knots.
Foam rollers will help reduce post-workout soreness and prep your body for workouts where tight muscles could lead to further injury. Foam rollers can also be used for additional exercises and stretching that can be incorporated into your mobility and exercise routine.
How to Choose a Foam Roller - Buying Guide
When choosing a foam roller, it is important that you consider things such as length, diameter, density, and texture so that you can find one that meets your needs and provides the best comfort.
Select Density Based on Your Experience Level
When choosing a foam roller one of the most important aspects to look at is the density. Density can be broken down into three categories: soft, medium, and firm.
A Soft Density Roller for Beginners and Seniors
If you are a beginner, have sensitive muscles, or just prefer a less intense massage, a soft density roller is for you. The soft density has more give and cushion to provide comfort as opposed to a deeper massage. Soft foam rollers are made from polyethylene to allow movement between your muscles, bones, and the roller.
A soft density roller is best for those who are new to foam rolling or those who need lighter pressure. The softer material will flex more to the body while still offering enough to add a light massage to the muscles. These are best for seniors and beginners. I would not recommend these to those who exercise regularly.
Medium-Density Rollers for a Happy Middle Ground
If you're looking for something you can use for self-massage and exercise, a medium foam roller is your answer.
Made with closed-cell polyethylene or ethylene vinyl acetate (EVA) foam, this roller is firm enough to provide a deep massage while still having a moderate cushion. Medium-density rollers are stable for core strengthening in yoga and pilates classes.
Medium-density rollers are usually going to be a safe middle ground. Most people who exercise regularly - but not necessarily with high intensity - would benefit from using a medium-density roller. You get the benefits of massage from these, but it doesn't dig as deep. Medium-density rollers are not as painful to use as high-density rollers.
Firm Rollers for Experienced Athletes and Super-Tight Muscles
If you are more experienced with foam rollers, a firm density roller is for you. Firm rollers are usually used by athletes or individuals who often struggle with tight muscles or intense workouts.
Firm rollers are great at releasing the tightest muscles. Most high-density rollers are made from closed cell EVA or expanded polypropylene (EPP). They can sometimes have a solid plastic core, which provides additional support beneath the foam.
Firm rollers are typically what most gyms carry. They will apply the most resistance and pressure for those looking to use SMR to release knots and tight muscles.
These are usually the best option for most individuals who are more advanced exercisers or athletes due to the deep tissue massage they provide, which can be painful and unbearable for most. High-density rollers also tend to be more versatile because of their durability.
Choose Smooth for Versatility, Textured for Targeting Pressure Points
When it comes to the texture of a foam roller, different textures serve different purposes. A smooth roller is the most basic design. Smooth rollers provide even pressure across the entire length of the roller. This would be a good choice for beginners or individuals who like less intense pressure.
These may be a good choice for someone who needs a gentler roller to ease their pain. This is a great choice for those with back pain, for example. Smooth rollers also have the most versatility and can be used for an infinite amount of exercises.
If you're looking for a deeper massage, choose a roller with dimples or ridges. The dimples on the roller target the trigger points in the muscles and relieve muscle tightness. Keep in mind that a dimple foam roller may be painful if you're not used to a concentrated massage. The intensity that a roller with ridges can provide is great for runners who need more pressure to relieve their tight muscles.
Smooth foam rollers are an overall great tool. These are the most common ones you'll find, particularly in gyms. Smooth foam rollers are also the most versatile.
Textured foam rollers are better for those who are looking to target trigger points or particularly difficult knots. I would recommend smooth foam rollers for beginners because textured rollers can apply deeper pressure.
Consider the Different Shapes and Sizes
There are many diameters, lengths, and shapes available. You may want to purchase several depending on what you need!
A Standard Full-Size Targets Larger Muscle Groups
If you are looking at a full-size foam roller, it usually measures 36 inches in length and six inches in diameter. This size is ideal for larger muscle groups like hamstrings, quads, or your back. The length is ideal for exercises where you align the roller with your spine for a deep massage, like pilates, and also for physical therapy.
I personally prefer full-size foam rollers. They're easier to use when you go through a routine to roll your entire body. What I also like is that you don't have to focus on just one part or side of your body.
For instance, you can roll both of your (upper leg/thigh muscles) at the same time. I also love to roll out my back in the mornings if I'm tight after sleeping awkwardly the night before. This is difficult to do with a smaller roller.
A Shorter Length is Easy to Carry Around
If you're interested in taking your foam roller with you to pilates or on a weekend away, you may want to consider getting a travel size. Most short rollers have the same diameter as a full-size roller but feature a length of 12 to 18 inches. The shorter design is ideal for targeting smaller areas like calves or glutes. They're more often used to stretch the legs and feet.
Not every gym is going to have foam rollers, and no one wants to carry around a large piece of equipment. Small foam rollers are great because they're easy to toss into a gym bag or bring along when you travel.
Small foam rollers are also great if your gym has larger, smooth rollers but you would like something that's textured and can target your muscles and knots differently.
If You Struggle With Balance, Choose a Smaller Diameter
If you are in physical therapy or struggle with your sense of balance, being lower to the floor might be in your best interest. Choose a smaller diameter of four inches to have more control over your foam roller and target shoulder muscles better than a larger roller would.
Smaller diameter rollers are good for some of the smaller muscles or areas, such as the back of the neck, that you want to roll but cannot target as well with a larger roller. A smaller diameter may also make it easier to balance when rolling or if you are using it for exercises that work your deep core stabilizers.
Older or Weaker Individuals Can Choose a Half-Round Foam Roller
People who struggle with strength or elderly individuals can consider a half-round foam roller. When laying it down with the flat side the roller won't easily move out from under you. Simply lying on the half-round roller will release tension as you grow comfortable with the roller.
Half-round foam rollers are good for those who struggle with balancing, but they're also great for core exercises. Laying your body on them lengthwise, you can practice exercises that require deep core muscles.
Advanced users can also flip them onto the curved side for exercises that require more stabilization.
Look for High-Quality EPE or EVA Foam
Not all foam rollers are created equally. Each foam roller is constructed to determine the longevity and primary location of use.
For a high quality but inexpensive option choose rollers made from EPP foam beads. Their durability and affordability make them ideal for users of all levels.
On the other hand, rollers made from EVA foam have excellent durability. These foam rollers are designed to endure repeated use in gyms and to withstand any weight category. Individuals using them at home can have peace of mind that their roller will have a longer life span than any other foam roller.
Certain foams will warp and bend over time like polyethylene (PE), and some denser foam like ethylene-vinyl acetate (EVA) will maintain form and shape over time.
Another thing to look for is whether it has a plastic center, which would reinforce its structure further. Typically, your soft- to medium-density rollers will be made of PE, and your high-density rollers will be made of EVA.
Go With a Set for More Options
If you're not completely sure what texture or size you would like or you don't want to settle on just one type, a set is for you. Most sets come in different textures and sizes to target different each muscle group.
Look for Extra Features Like Heating and Vibrating
Some foam rollers have extra features that may help target specific areas or problems. For example, heated foam rollers promote circulation and target blood flow to specific muscles. This ultimately reduces muscle fatigue and soreness later.
Vibrating foam rollers are very effective in pain management, as vibration therapy has been known to decrease muscle pain significantly. They have also been proven to improve range of motion and reduce the risk of injury.
It is worth noting that these foam rollers can be heavier than a foam roller without these features. However, the extra weight is definitely worth it if you're looking to decrease pain or increase circulation as much as possible. These are especially helpful for athletes or those with high-intensity workouts.
Sets are a great way to save money while getting a variety of tools. Look for foam rollers that fit additional rollers within one another for multiple options. Other sets may offer tools that will help reach muscles the roller can't, such as a double lacrosse ball (also known as a peanut), which is great for your feet, neck, or creases in your back.
Other tools to look for are muscle rolling sticks for more pressure, bands or straps to work flexibility, and textured balls to work the feet, the hands, or other difficult-to-reach muscles.
10 Best Foam Rollers
Products | Image | Click to purchase | Key features | |
|---|---|---|---|---|
1 | LuxFit Speckled Foam Roller | | Best for Physical Therapy Patients | |
2 | Chirp GRID Foam Roller | | Best for Relieving Back Pain | |
3 | ProsourceFit Flex Foam Roller | | Best for Beginners | |
4 | 321 STRONG Deep Tissue Massager with Spinal Channel | | Best for Relieving Sore or Stiff Muscles | |
5 | 321 STRONG 5 in 1 Foam Roller Set | | Best for a Full-Body Recovery | |
6 | SPRI High Density Foam Roller | | A Semi-Hard Roller for Heavy Use | |
7 | Moji High Density Foam Roller | | Currently unavailable | Best Heated Option |
8 | FITINDEX Vibrating Foam Roller | | Best for Deep and Customizable Massages | |
9 | Stott Pilates Foam Roller | | Best for Sensitive Muscles | |
10 | Brazyn Bravo Morph Foam Roller | | Best for Easy Handling When Traveling |
Best for Physical Therapy Patients
Pros:
- Comes in four different sizes
- Great for balance and flexibility exercises
- Extra-firm for better support
Cons:
- Some reviewers comment that the roller is too hard for their liking
For a deeper, more intense massage, a firm foam roller is for you. Not only is this great for physical therapy but it's especially good if you're trying to prevent muscle injury. This roller is made from molded polypropylene and comes in four different lengths and three colors. The availability of lengths makes this roller that much more versatile and allows you to target your specific needs.
The smooth texture makes this roller versatile and gentler on the skin and muscles, making it perfect for physical therapy. It is also extra firm, so it is effective without being painful. Several reviewers say that they used this roller in physical therapy, or that their physical therapist recommended it for at-home use. They were all very satisfied!
Best for Relieving Back Pain
Pros:
- Comes in four sizes so you can tailor them to your needs
- Improves posture
- Strengthens core muscles
- Recommended by chiropractors
Cons:
- Some reviewers say the wheels aren't very durable and may break under too much pressure
These rollers are made to relieve back pain, strengthen your core muscles, and improve your posture. The wheel's spinal canal fits right between the shoulder blades. It has gentle and deep tissue options so you can choose the best one for you and your recovery.
If used on your upper back, it can relieve neck headaches by easing knots and tight muscles in the shoulders and neck. If used on your back, it can also ease lower back pain by taking the pressure off of your spine. This roller is recommended by many doctors and chiropractors. Reviewers say this product is very effective in relieving pain, sometimes even more than a visit to the chiropractor!
Best for Beginners
Pros:
- Made from great quality EPE foam
- Allows you to release tension in muscles without exerting yourself
- Improves flexibility
- Increases blood circulation
Cons:
- Some reviewers report that the softness of the foam causes it to wear out after repeated use
This half roller releases tension by simply lying on it. It works to loosen tight muscles and improve flexibility. By increasing blood circulation, it allows for faster recovery. The softer density is great for beginners or anyone who wants a lighter touch.
Many reviewers said this roller works especially well for calf and back stretches. They like that they can lie on it or flip it over to practice balance. In addition to using it for stretches and balance exercises, you can use this foam roller to strengthen your core. These are all simpler exercises that are perfect for beginners.
321 STRONGDeep Tissue Massager with Spinal Channel
Best for Relieving Sore or Stiff Muscles
Pros:
- Indents are made to mimic fingers
- Ridges apply extra pressure to smaller surface areas
- Improves flexibility and increases circulation
- Compact size targets specific areas
Cons:
- Some reviewers complained that the knobs were too painful to use
If you are looking for something to specifically target soreness and joint stiffness, this foam roller is for you. It has three massage zones designed to mimic the fingers, thumb, and palm of a massage therapists' hands. Unlike smooth rollers, the ridges apply a lot of pressure over a small surface area. The compact size of the roller allows it to target specific areas, relieving your pain more effectively.
Reviewers confirm that this foam roller is very effective at relieving knots, especially in the back and shoulder. They also noted that you can control the intensity of the massage with your body weight and with regular use it reduces muscle pain and improves recovery time.
Best for a Full-Body Recovery
Pros:
- Includes five tools to target different areas and pain levels
- Can be used for stretches or deep-tissue massages
- Made from high-quality EVA foam
- Certain tools allow for more control in exercises
Cons:
- Some reviewers noted that the roller was too stiff and small
If you have one phrase to describe this set, it should definitely be "recovery kit." With five different items, it has everything you need to stretch and recover from injuries or exercise. While the big foam roller is great for big muscle groups, the smaller stick and balls are ideal for hard-to-reach areas like your neck or shoulders.
Some reviewers said their kit was missing items, while others found the roller to be stiff and small. Others complained that the storage compartment cap tends to pop off. Still, many reviewers liked how portable this kit is and said it had a good variety of items for different uses. They used it to help them warm up as well as after a workout.
A Semi-Hard Roller for Heavy Use
Pros:
- Its high-density and long length helps to improve balance, flexibility, and strength
- Made with high-quality EVA foam
- Available in two different sizes
Cons:
- Some reviewers say that the material scratched easily
Improve your balance, flexibility, and strength with this foam roller. The closed-cell EVA foam prevents moisture or bacteria from seeping into the foam, making it last longer and work effectively. The increased density makes it easier to relieve muscle pain and to practice exercises for flexibility and strengthening core and leg muscles. It can also be used to improve your posture and spinal alignment!
One of the concerns reviewers had is that the material of the roller is easy to scratch. Some found it too hard for their liking. On the other hand, others found that due to the material, the foam roller held its shape even after repeated use and didn't pick up dirt from the floor.
MojiHigh Density Foam Roller
Best Heated Option
Pros:
- The heated feature helps with muscle pain relief
- The cushioned exterior is made to be very comfortable
- The high density allows for deep-tissue massages
Cons:
- Some reviewers report that the roller is hard to open
Take your foam roller massages and exercises to the next level with Moji's heated foam roller. The roller comes apart so that you can microwave the second section. The direct heat massage is great for sore or tight muscles, especially on your back, glutes, hips, quads, IT bands, and calves. The versatility of this foam roller makes it great for a range of athletes.
The heat also stimulates increased blood circulation. With the ability to target blood flow to certain muscles, you can decrease muscle pain post-workout and can increase flexibility and strength. Because it is so effective at quick recovery and reaches so many muscles, this is a great tool for athletes. Many athletes recommend using this both before and after your workout.
Best for Deep and Customizable Massages
Pros:
- Five vibration settings for your comfort
- Improves muscle recovery and performance
- Three waved patterns for specific uses
- Convenient USB charging port
Cons:
- Some reviewers say that it is smaller than they assumed
This foam roller has five different vibration settings, so you can choose the best setting for you. Start off at a lower setting and work your way up for the most comfort. Not only does the vibrating improve the massage experience, but the roller also has three different waved patterns to add an extra level of intensity to your foam rolling to help relax muscles and banish tension.
The three waves are "thinner," "wider," and "widest" ripples. Each provides a different type of massage, so you can customize your experience. This roller is also easy to charge, with a convenient USB port. Its size and light weight also make this great for traveling. Reviewers love how effective this foam roller is at soothing muscles and providing deep, customizable massages.
Best for Sensitive Muscles
Pros:
- The soft material makes it comfortable and perfect for simple exercises
- Relieves tight muscles without being harsh
- High-quality EVA foam
Cons:
- Some reviewers found it to be too soft
If you're looking for something that helps you relieve tension and improve circulation gently, look no further. This Stott Pilates soft foam roller is the perfect prop for you to strengthen and support your muscles. The soft density is perfect for sensitive muscles or people who dislike the intense and deep massage that is usually expected with harder densities.
A couple of reviewers commented that this roller was too soft. However, others appreciated the softness, saying it provided relief from tight muscles. Those who experience pain using firmer rollers were able to find relief with this one.
Best for Easy Handling When Traveling
Pros:
- Collapsible, making it an easily transportable option
- Durable and stable despite the travel-friendly design
- Takes just seconds to set up
Cons:
- A bit too hard and bumpy for some
If you travel a lot or spend long periods of time in the car, this roller is for you. Push on the ends and it will collapse down to less than two inches thick for easy storage. To expand it again, simply pull on the ropes on the sides. This roller has a medium-density and textured surface that's great for kneading muscles all over the body.
One or two reviewers had issues with the collapsible design being difficult to use. But for the most part, reviewers said this roller is sturdy and well made. They loved that it's collapsible and said it fit easily into their suitcase, carry-on, or gym bag.
How to Foam Roll for Back Pain
Aside from post-workout recovery, many people get a foam roller to help relieve back pain. However, it's important to know how to use one correctly to avoid injuring yourself. In this video from Howcast, personal trainer Amanda Edell shows you how to use a foam roller to reduce lower back pain.
Frequently Asked Questions
If after reading our Buying Guide you still have some unanswered questions, read on for more information!
How do I use a foam roller properly?
There are a lot of ways to use a foam roller. First of all, they can be used to either warm-up before a workout, recover after one, or both! Using it before a workout can be effective because it allows you to assess your body.
If you have any sore or tight spots, this helps you target them before your workout. This pre-workout assessment also helps your circulation to avoid injury later. After your workout, you will typically already know the area you want to target.
If there is a problem spot, try to roll back and forth on it until you feel it soften. Be gentle! Foam rollers can be used almost anywhere on your body, but most notably your hamstrings, quadriceps, upper back, illiotibial band, and your latissimus muscles. You can target any of these areas by lying on your back, side, or stomach and using the foam roller to roll back and forth over that area.
Something important to note is that you should be using the foam roller on soft tissue, not on bones or joints.
Can you sleep with a foam roller under your back?
While there is nothing that indicates you can't fall asleep with a foam roller under your back, it wouldn't have the same benefits as using one while you are awake. In fact, it might be uncomfortable!
Using a foam roller before going to bed can be extremely helpful in getting better sleep. If you do gentle exercises before you climb into bed, your improved circulation and relieved muscles will improve your sleep. However, if you are asleep and therefore not using the foam roller to roll, it won't have the same benefits.
Should I still use a foam roller on sore spots?
Esther says, "If you're new to foam rolling, be sure to look up different ways to roll out your muscles. Foam rolling can be used as a part of your warm-up but can also help after a hard workout.
Take note of areas that are particularly painful, and rather than shy away from them, be sure to treat these with a bit more attention. This usually means that you have knots and tightness that needs to be addressed. However, do not forget to roll all parts of your body.
Sometimes tenderness and pain in one area can be the result of you compensating for something else. In addition, pay attention to any pain that radiates through your muscles. This could indicate that you are heavily compensating for a weakness or imbalance in your body, or it could be something that you may want to have checked by a professional.
In cases such as this, I usually start with my chiropractor or massage therapist to see if my hips, neck, or spine are misaligned. They'll help me work through these issues."
Achieve Your Perfect Body!
If you're looking for some more options that can help you work out, look no further! Check out our links for some suggestions.
Top 5 Foam Rollers
No. 1: LuxFit ｜Speckled Foam Roller
No. 2: Chirp｜GRID Foam Roller
No. 3: ProsourceFit｜Flex Foam Roller
No. 4: 321 STRONG｜Deep Tissue Massager with Spinal Channel
No. 5: 321 STRONG｜5 in 1 Foam Roller Set
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