Equipment
The 10 Best Foam Rollers
What are the best foam rollers?
A foam roller is a flexible foam or plastic cylinder you can lay on.
Place a foam roller under your arms, neck, back, or legs, and roll on it for therapeutic exercise and massage.
As a form of self-myofascial release (SMR), foam rolling helps relieve muscle soreness and inflammation while also improving your range of motion.
Whether you prefer working out at home or at your local gym, a personal foam roller is a great investment you can use for years.
We’ve taken the guesswork out of buying foam rollers by researching the best options on the market.
Here are the top 10 best foam rollers that could help your fitness routine and muscle health.
Top 10 Foam Rollers Compared
Our equipment lists are created by researching the best-reviewed products from the most reputable companies and web sources.
In A Rush? Here’s Our Top Pick:
10. Rollga – Foam Roller
Made with medium density foam, the Rollga foam roller is best for tight calves and shin splints.
It’s perfect for those who aren’t sensitive to pressure.
The unique grooved design supports the knobs on your spine and allows you to stretch and soothe the muscles on either side thoroughly.
Rollga was developed by a marathon runner who found traditional foam rolling uncomfortable for his calves and shins.
That’s why this foam roller features deeper grooves to enhance comfort and encourage users to keep rolling for longer.
The more you use the Rollga foam roller, the more you get out of it.
One of the most important benefits is the pinpoint precision that targets muscle tension and knots to deliver greater relief.
This contoured roller supports tendons and bones, eliminating pressure from areas prone to damage and focusing the pressure on muscles instead.
You also get multiple angles of pressure with a lightweight roller you can take anywhere.
Pros
- Ideal for tight calves and shin splints.
- Targeted, cross-directional pressure only where you need it.
- Low, medium, and high-density versions available.
- 18” long and weighs just one pound.
- Easy to transport with a carrying strap.
Cons
- May slide on slippery floors.
- No vibration.
9. Acumobility – Ultimate Back Roller
The name says it all – this Acumobility back roller offers the ultimate mobility and flexibility support.
Instead of an entirely flat surface that places all the pressure on the spinous process, Acumobility uses a patented spine gap design with numerous bumps around the entire back roller.
This eliminates pressure on some of the spine’s most delicate areas, allowing the spine to move freely while rolling.
Often used as a yoga wheel, Acumobility back rollers serve as soothing massagers to target trigger points and alleviate back pain.
The roller is 11 inches tall, so you can easily roll the entire back for a deep myofascial release that makes a big difference to sore, aching areas.
This foam roller is sized to suit all adults, and it’s easy to use.
Just cross your arms to fit the roller between your shoulder blades and start experiencing the firm, therapeutic touch that aids in back pain and posture.
Pros
- Designed by a chiropractor for ideal mobility.
- Spine gap offers ample spine protection while treating muscles.
- Non-toxic TPE foam with therapeutic bump pattern.
- Can be used on the floor or wall to target back pain and muscle tension.
- Compact design measures 11 inches tall and 7 inches wide.
Cons
- Stiff design takes some getting used to.
- May need to use a towel between roller and skin at first.
- Slightly heavier than other rollers at 3.5 pounds.
8. ProsourceFit – Half Round Foam Roller
If you’re looking for a high-density, half-round foam roller, ProsourceFit has you covered.
The 18 x 3-inch roller is highly versatile, so you can use it for core exercises, physical therapy, and stretching.
The firm foam offers extra support for all body types and stabilizes the core to strengthen muscles.
The patterned, non-slip surface gives you a gentle textured grip for safety and support. A lot of people even like to use it for planks, push-ups, and lunges.
ProsourceFit designed these foam rollers to be easy to take on the go, weighing just a quarter of a pound.
Not only are they ultra-lightweight and fit in most gym bags, but these half-round foam rollers are super easy to clean with eco-friendly high-density expanded polypropylene (EPP) material.
You don’t need to worry about the roller losing its firm shape over time, and you can always pair it with longer half-round rollers throughout exercise and rehabilitation.
Pros
- Lightweight, travel-friendly design.
- Textured surface gives you a good grip.
- Suitable for core strengthening and spine stabilization.
- High-density foam maintains its shape.
- Also comes in 12 and 36 inches.
Cons
- Half-round design isn’t as easy to roll on.
- No deep grooves for specific muscle targeting and support.
7. Brazyn – Morph Foam Roller
If you travel a lot and want to take your foam roller with you, Brazyn has a no-brainer.
The brand’s morph trek foam roller is fully collapsible and portable, so you can enjoy a solid muscle massage wherever you are.
The product even featured on Shark Tank as the world’s only collapsible roller.
You just push the tabs on either side to collapse the roller, bringing it down to only 1.85″ thick.
A quick tug on the pull ropes and the Trek morphs back into the full 5.5″ diameter.
This small, portable solution features a medium-firm foam and can support over 350 pounds while weighing only 1.5 pounds.
Brazyn states the durable multi-angle foam can insolate knots and soothe trigger points, making it ideal for less experienced rollers.
It’s also a good general-purpose roller, as you can use it to target soreness in your arms, legs, and back muscles.
Pros
- Features Brazyn Collapsible Core Technology.
- Less than 2″ thick when collapsed for easy transport.
- Simple setup and pack away.
- Medium firmness offers a balance of comfort and pressure.
- Smooth surface with gentle bumps helps to work out knots.
Cons
- Some users say it collapses during use.
- Shallow grooves don’t provide deep pressure.
6. Moji – Heated Foam Roller
A little bit of heat goes a long way when foam rolling, and Moji delivers with this innovative design.
This dual therapy foam roller offers targeted muscle relief to relieve soreness, and the compact microwavable design is super easy to use.
Focused heat massage works tension out of the shoulder, back, and leg muscles for enhanced recovery therapy.
Steady, even pressure delivers the best results as the warm roller targets myofascial trigger points.
Moji states its heated foam roller is ideal for use after running, dancing, golfing, tennis, yoga, or golf.
The external padding has a slightly bumpy texture that delivers excellent comfort throughout the heat massage.
The unique two-piece design comes apart so you can microwave it up to 140 degrees Fahrenheit. Just three minutes of heating gives you the chance to roll and relax muscles.
Pros
- Heat massage helps strained muscles.
- Relaxes muscles and relieves tension.
- Targets both small and large muscle groups.
- Comes apart into two pieces for microwaving or transport.
- Suits warmup and recovery with textured massage surface.
Cons
- Only one massage frequency.
- Shallow ridges don’t offer the same deep tissue pressure as competitors.
5. Yes4All – Premium Foam Roller
The 100% PE foam roller from Yes4All is made in the U.S. and features a smooth, anti-slip surface for safe foam rolling to support muscles after exercise.
The brand says its high-quality foam is 30% heavier and firmer than competitors, enabling a deeper massage than standard back rollers.
This portable, lightweight roller supports 250 pounds and holds its shape after use.
The smart design triggers tight muscles to alleviate tension and increase blood and oxygen flow, which facilitates the natural healing process.
Many people use it for myofascial release and self-massage therapy, which can enhance muscle mobility and flexibility.
Yes4All foam rollers can also boost the range of motion and help users feel more comfortable with less muscle tension and stress.
Pros
- Toxic-free medium-density foam.
- Smooth, anti-slip material is good for beginners.
- Supports 250 pounds and holds shape after use.
- Soothes muscle tension and boosts blood flow.
Cons
- Fairly smooth surface offers minimal deep relief for muscle knots.
4. LuxFit – Extra Firm Foam Roller
LuxFit delivers high-density foam rolling power for deep tissue muscle massage.
The speckled extra firm foam is used for physical therapy and exercise recovery.
Many people use it before or after yoga, cardio, or strength training to minimize muscle tension and enhance reflexes.
The exercise roller is also used to prevent muscle injury through proper balance, posture, and positioning.
LuxFit says users can improve their body awareness, coordination, and spinal stabilization with this molded polypropylene foam roller.
The smooth shape maintains its shape after use and is water-resistant. With a full 10-year warranty, these high-density rollers are durable and reliable.
You also get to choose from four available sizes: 12, 18, 24, and 36 inches.
Pros
- Trigger point foam roller with extra firmness.
- Offers deep tissue massage and exercise recovery.
- 2 lbs. per cubic foot density.
- Comes in four different lengths.
- Full 10-year warranty.
Cons
- No textured grooves.
- No heat or vibration.
3. Amazon Basics – High-Density Foam Roller
Amazon’s private-label brand delivers great value for money with a versatile foam roller.
The lightweight round roller is suitable for exercise, massage, and muscle recovery, with molded edges for a safe and easy grip.
It measures 36 x 6 x 6 inches and weighs just 1.2 pounds; for a foam roller, you can take anywhere.
Plus, the molded polypropylene rollers are made in the U.S. and come in several stylish speckled designs.
The extra firm feel of this roller is best for those who like extra pressure, and it’s great for strengthening, flexibility, balance, and rehab exercises.
It maintains its shape well and offers an affordable solution for anyone looking to cut down on muscle tension and stay healthy and strong.
Pros
- Affordable high-density foam roller.
- Distributes pressure evenly to prevent bruising.
- High-density polyethylene foam holds its shape.
- Weighs only 1.2 pounds for easy transport.
Cons
- Minimal texture for deep muscle targeting.
2. 321 STRONG – Foam Roller
Targeting deep tissue is made easy with the 321 STRONG foam roller.
The medium-density roller is designed for soothing myofascial trigger point release and deep tissue massage.
It’s 12.75 inches long and 5.25 inches in diameter, with a lightweight yet solid core for a slightly rugged massage roller.
The triple grid 3D massage zones boast EVA tread to mimic hands-on massage therapy on the go.
The company says its deep tissue foam roller is soft and comfortable for those with lower back injuries, plantar fascitis, or sciatica.
It still effectively penetrates tired muscle tissue to soothe the pain. By increasing blood flow to the area, it flushes away stored lactic acid to help you feel better.
It can even boost flexibility and overall performance by supporting sore and strained muscles like the hamstring, glutes, and calves.
Pros
- Made from 100% EVA foam.
- Innovative thumb, finger, and palm zones mimic therapist’s hands.
- Medium-density foam provides deep tissue relief.
- Soft and comfortable enough for beginners to use.
- Increase blood flow, circulation, and mobility.
Cons
- Lightweight, but not collapsible or as easy to store.
1. TriggerPoint GRID – Foam Roller
The best overall foam roller is the TriggerPoint GRID, which comes with a multi-density exterior over a rigid, hollow core.
The company says its superior construction is trusted by massage therapists, athletes, coaches, and trainers.
The patented design maintains its shape and integrity with repeated use, and a one-year manufacturer’s warranty gives users peace of mind.
Some of the main benefits of foam rolling with the TriggerPoint GRID roller include minimized muscle and joint pain, better circulation, extended flexibility, enhanced range of motion, stronger balance, and faster gait.
The different zones across the roller feel similar to the palms and fingers of a massage therapist, so you can get a high level of comfort and tension relief when you start and finish a workout.
Pros
- Keeps its shape for years with innovative construction.
- Dense exterior over hollow core is easy to use and transport.
- Firm roller supports 500 pounds.
- Different zones feel like palms and fingers.
- Dedicated TriggerPoint workouts are available.
Cons
- No advanced features like heat or vibration.
FAQs About Foam Rollers
Q: What Are Foam Rollers?
Foam rollers are cylindrical tubes made of lightweight foam with textured surfaces for massage therapy and myofascial release.
They are popular for both pre-workout warm-up and post-exercise stretching and tension relief.
Q: What Are The Benefits Of Foam Rollers?
There are many benefits of foam rollers, including reduced muscle soreness and inflammation, enhanced flexibility, and a better range of motion.
Whether you have persistent neck, shoulder, back, or leg pain, or you just want to get better at stretching and cooling off after a workout, foam rollers can help.
Q: Can Foam Rolling Be Harmful?
Foam rolling is generally safe, so long as you don’t have a serious muscle tear or another physical injury.
If you are in significant pain, you should speak to your doctor first before foam rolling.
It’s also important to avoid rolling on your lower back or over your joints, as these areas are more prone to damage, and you could accidentally hurt yourself.
Q: How Often Should You Foam Roll?
Daily foam rolling can be beneficial, so long as you do so safely and are comfortable with the level of pressure and massage.
Even if you use a roller a few times a week after exercise, you may start to notice how much better your body feels after this at-home or in-gym massage.
Q: What Size Foam Roller Is Best?
Long rollers around 36 inches are often the easiest for beginners, while more experienced users can benefit from shorter rollers with deeper grooves.
A lot of rollers available today are sized to accommodate all adults, while many brands offer several lengths to choose from.
Pick the one that feels the most comfortable for you so that you can get the most out of foam rolling.
Q: Should I Get A Smooth Or Bumpy Foam Roller?
If you haven’t done much foam rolling before or you prefer lighter pressure, a smooth roller may be the better choice.
If you are experienced with foam rolling and want one that digs into your pressure points to alleviate tension and provide greater pain relief, then a bumpy foam roller is a good choice.
It all comes down to personal preference and what’s most comfortable for you.
Some people even use both, with a smooth roller reserved for light and gentle massage after a low-intensity workout and a bumpy foam roller for when muscle pain flares up.
Q: What Is The Best Foam Roller For Beginners?
The top foam roller for beginners is made of low-density foam for a soft, gentle touch.
Low-density foam rollers are preferred for those who are sensitive to pressure.
Once you get used to it, a medium-density or high-density roller offers deeper pressure.
Q: Where Should You Not Foam Roll?
It’s best to avoid foam rolling your lower back, upper neck, or over your joints.
These areas could be further inflamed or injured if you foam roll the wrong way or do it for too long.
Q: Is Foam Rolling Better Than Stretching?
Both static stretching and foam rolling are important to your overall flexibility and physical health.
Foam rolling is like a therapeutic massage, so it can provide greater pain relief and soothe sore muscles while stretching helps to work your muscles gently before and after exercise.
The best fitness or physical therapy routine includes both gentle stretching and foam rolling.
You can start with a few favorite stretches and then move into deeper myofascial release to target muscle soreness and inflamed areas.
Q: Which Type Of Foam Roller Is Best?
The best type of foam roller is the one with the proper density level to suit your body and comfort level.
Some foam rollers may feel more comfortable to you than others.
Look for low-density material if foam rolling is new for you or you’re sensitive to touch/pressure.
Low-density foam has the softest, most gentle feel, while standard medium density foam is firmer.
There’s also high-density foam for experienced foam rollers who need deeper pressure.
Q: How Do I Choose A Foam Roller?
To choose a foam roller, consider your current pain points and exercise routine.
Select a foam roller that offers adequate support for your neck, shoulders, back, and legs.
Also, consider the surface and whether you prefer a smooth, flat roller or something with more grooves and texture.
The goal is to find a foam roller that is comfortable for your body and appropriately soothes muscle tension.
If you’re still struggling to decide, testing out a few and getting a feel for how your body responds may be the best plan.
Once you find a highly comfortable and soothing foam roller, you can use it every time you exercise or even daily for optimal results.
Summary
When it comes to workout equipment, foam rollers are great for soothing muscles and recovering after exercise.
The lightweight tube features compressed foam, and you can choose from different sizes and how firm you want it.
Foam rolling is a self-myofascial method that can improve flexibility, soothe muscle knots, and cut down on soreness after physical activity.
Here’s a quick recap of the 10 best foam rollers:
- TriggerPoint GRID – Foam Roller
- 321 STRONG – Foam Roller
- Amazon Basics – High-Density Foam Roller
- LuxFit – Extra Firm Foam Roller
- Yes4All – Premium Foam Roller
- Moji – Heated Foam Roller
- Brazyn – Morph Foam Roller
- ProsourceFit – Half Round Foam Roller
- Acumobility – Ultimate Back Roller
- Rollga – Foam Roller
