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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
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.
Hollow core
Firm, grooved exterior
Shorter length is easy to use
May be too short for some
Key Specs
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
The Trigger Point Performance Grid 1.0 Foam Roller is high-quality, easy to use, and provides useful images that help the user target different areas of the body. Verywell Fit / Jessica Murtaugh
This compact foam roller has multiple exterior grooves that help relieve knots and loosen up various muscle groups, including the glutes and back. Verywell Fit / Jessica Murtaugh
Firm, dense foam
Small and lightweight
Easy to clean
May be harder to control
Key Specs
Length: 18 inches | Diameter: 6 inches | Texture: Smooth | Density: High | Our Overall Rating: 4.8/5
Who It’s For
Best if you’re looking for a high-density, high-quality foam roller without spending a lot upfront.
Why We Love It
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.
Potential Flaws
- 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.
Most Valuable Insight
“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
Two-in-one design
Easy to clean
Sleek, modern silhouette
Pricier than other options
Key Specs
Length: 20 inches | Diameter: 5 inches | Texture: Waves and deep grooves | Density: High and low | Our Overall Rating: 4.8/5
Who It’s For
Best for beginners who need a versatile roller that can grow with you as your workout routine changes.
Why We Love It
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.
Potential Flaws
- 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.
Most Valuable Insight
“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
Highly textured surface
Great at relieving deep tension
Won’t roll away
May be too small for some
Key Specs
Length: 13 inches | Diameter: 5 inches | Texture: Raised squares and rectangles | Density: Medium | Our Overall Rating: 4.8/5
Who It’s For
Best for runners.
Why We Love It
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.
Potential Flaws
- 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.
Most Valuable Insight
“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
Three vibration settings
Bluetooth connectivity
App includes guided sessions
Pricier than other options
Short battery life
Key Specs
Length: 11 inches | Diameter: 4 inches | Texture: Smooth contours | Density: High | Our Overall Rating: 4.6/5
Who It’s For
Best for fans of high-tech equipment who want a customizable experience.
Why We Love It
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.
Potential Flaws
- 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.
Most Valuable Insight
“I missed one day on a weekend, and I could tell I was tighter when I woke up.” —Shannon Bauer, Verywell Fit product tester
Versatile length
Easy to control
Rolls more slowly
No surface texture
Key Specs
Length: 36 inches | Diameter: 6 inches | Texture: Smooth | Density: High | Our Overall Rating: 4.8/5
Who It’s For
Best for those seeking a high-density foam roller without an intense texture.
Why We Love It
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.
Potential Flaws
- This foam roller doesn’t have any texture. However, we noticed it still provides plenty of relief due to its high density.
Most Valuable Insight
“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
Gentle, even pressure
Long shape is easy to use
Roll out both legs at once
Not as compact
Key Specs
Length: 36 inches | Diameter: 6 inches | Texture: Smooth | Density: High | Our Overall Rating: 4.8/5
Who It’s For
Best for rolling out tight calves, achy hamstrings, and other leg muscles.
Why We Love It
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.
Potential Flaws
- 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.
Most Valuable Insight
“I'm not sure how I went so long without this roller—I use it every day.” —Julia Warren, Verywell Fit product tester
Durable
Three surface textures
Hollow core
Pricier than other options
Key Specs
Length: 26 inches | Diameter: 5 inches | Texture: Raised grid pattern | Density: High, medium | Our Overall Rating: 4.9/5
Who It’s For
Best for anyone who likes a lot of pressure from their foam roller.
Why We Love It
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.
Potential Flaws
- 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.
Most Valuable Insight
“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
Four vibration settings
Three surface textures
Battery indicator lights
May be too short for some
Key Specs
Length: 12.5 inches | Diameter: 6 inches | Texture: Waves and ridges | Density: High | Our Overall Rating: 4.8/5
Who It’s For
Best if you want a vibrating foam roller without spending a fortune.
Why We Love It
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.
Potential Flaws
- 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.
Most Valuable Insight
“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
Ergonomic design
Evenly distributes pressure
Great value
Unique shape doesn’t target all muscles
Key Specs
Length: 18 inches | Diameter: 5 inches | Texture: Raised bumps | Density: Medium | Our Overall Rating: 4.9/5
Who It’s For
Best if you often have trouble aligning your foam roller with your back, neck, and shoulder muscles.
Why We Love It
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.
Potential Flaws
- The roller’s unique shape can make it tricky to use on other muscle groups.
Most Valuable Insight
“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
What We’ve Updated
- 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.
How to Use a Foam Roller
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.
Our Experts
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.
Why Trust Verywell Fit
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.