One method for accelerating the healing process for painful and tense muscles is foam rolling. According to physical therapist John Gallucci Jr., CEO of JAG Physical Therapy, it’s also a well-liked technique for self-myofascial release, a deep-tissue massage that can aid in dissolving trigger points or myofascial adhesions. He claims that using this method to give oneself a deep tissue massage before or after working out is an affordable option. After spending hours sitting at work or experiencing stress at work, you can also use a foam roller to ease tense and tight muscles.
I talked to chiropractors, physical therapists, and personal trainers about how to buy and use foam rollers properly, and I highlighted their advice to help you choose the ideal one for your needs.
GO Ahead and SkipWhy should I trust NBC Select? How did I choose the best foam rollers? The greatest foam rollers to buy?
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Best overallRoll Recovery Foam Roller
$undefined$59.99Amazon
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Best texturedLululemon Double Roller
$undefined$64.00Lululemon
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Best budget-friendlyAmazon Basics High-Density Round Foam Roller
$undefined$13.99Amazon
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Best vibratingHyperice Vyper 3
$169.00$199.00Hyperice
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How I picked the best foam rollers
Selecting the appropriate foam roller for you is essential for safe and productive sessions because they come in a variety of sizes and densities.
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Size:
Make sure you re choosing the right size and shape for the body part you are targeting. A long roller can be used for many different body parts, like your back and legs, while shorter ones should be used when targeting smaller areas, such as the calves or arms, says Gallucci. -
Density:
If you re just starting out, experts recommend choosing a softer roller, which uses less pressure and gives your muscles a chance to adapt. Gradually, you can progress to a denser roller. The easiest way to test the density is to squeeze the roller. Rollers are also sometimes color coded to indicate density, with the lighter colors being softer and the darker colors being the hardest, says Gallucci. -
Texture:
A beginner would likely benefit from a smooth roller with no texture in order to provide even pressure across the entire length of the roller, experts say. Textured rollers, which usually have ridges and knobs, can create a more targeted massage to break up adhesions in the muscle and are better for more experienced rollers, says Gallucci.
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Best foam rollers of 2024
Based on a variety of use cases and skill levels, I have included expert-recommended foam rollers for your consideration below. Additionally, I provided a list of foam rollers that our NBC Select editors have enjoyed and used.
Best overall:
Roll Recovery Foam Roller
Roll Recovery Foam Roller
- Durable and sturdy
- Massaging grooves
- Promotes better posture
- May be tough for beginners
According to our reviewers, this foam roller’s distinctive design and strong, durable grooves help reduce muscle tension and pain after a workout or extended periods of sitting, earning it an NBC Select Wellness Award for best overall foam roller. According to Ariadne Night, an editorial assistant for NBC Select, “this foam roller did a really good job of helping my boyfriend stretch out and align their lower back because they have sciatica, or nerve pain.” According to the manufacturer, the roller features a core groove for an even deeper massage that helps straighten your neck and spine and encourages improved posture.
Best textured:
Lululemon Double Roller
Lululemon Double Roller
- Two-in-one design
- Great for arms and legs
- Lightweight
- Expensive
Because of its versatility, the Lululemon Double Roller has won another NBC Select Wellness Award. Our editors adore the deeper ridge design of the smaller roller that is located inside. According to the brand, the internal roller is perfect for back stress, while the external roller is better for arms and legs. Because the ridges on this foam roller assist to relieve tension in my shoulders, back, and legs, I love using it when I’m sore from working out. When I need it, I can take it with me because it’s so lightweight.
Best durable:
LuxFit Foam Roller
LuxFit Foam Roller
- Won t break down
- Good for large muscle groups
- Not too dense
- Large size
- Can be hard to store
Allen Conrad, the proprietor of Montgomery County Chiropractic Center and a trained strength and conditioning consultant, suggests this foam roller. He claims that whereas many foam rollers appear to degrade after a few uses, the Luxfit model is more resilient to wear and tear and is beneficial for big muscles like the quadriceps and hamstrings. According to the manufacturer, its smooth surface also deters liquid for added piece of mind while exercising.
Best for athletes:
TriggerPoint Grid Foam Roller
TriggerPoint Grid Foam Roller
- Flexible
- Contoured design
- Withstands up to 500 pounds
- Not for beginners
Conrad says the TriggerPoint GRID roller is a terrific choice for athletes. According to the company, it boasts a solid, contoured design that can sustain up to 500 pounds of pressure with a hollow center that allows it to move with your body. (Conrad advises against using the roller for novices due of its stiffness and ridges.)
Best vibrating:
Hyperice Vyper 3
Hyperice Vyper 3
- Deeper massage
- Contoured design
- App-enabled
- Not for beginners
- Vibration is intense
This Hyperice vibrating foam roller is a good option if you want a more intense foam rolling experience. It features three different high-intensity vibration levels to massage away tension and relax muscles, yet it still has a similar rounded, contoured form to other foam rollers on this list. After doing more intense exercises like HIIT, I use this roller to give my arms and legs a deeper, better massage. (However, have in mind that the vibrations can be rather strong, and in my experience, using the maximum speed is difficult.) The Hyperice app, which offers guided workouts, aids in progress tracking, and more, can be paired with the roller.
Best stick:
Tiger Tail 18in Massage Stick Portable Roller
Tiger Tail 18in Massage Stick Portable Roller
- Very firm
- Handles on both sides
- Very thin design
According to Conrad, the Tiger Tail foam roller’s non-slip grip grips on either side enable you to precisely position the roller where you’re aiming and enable it to go back and forth on the muscle with good stability and pressure. According to him, this roller’s harder feel helps release chronic muscular stiffness, identify troublesome sore spots, and relax tense thighs, hamstrings, and quadriceps. Eleven, eighteen, and twenty-two inches are the sizes available.
Best for trigger points:
Rollga ISO Roller
Rollga ISO Roller
- Good for back/shoulders
- Deep massaging grooves
- Not very firm
“Using a roller with edges and grooves can provide more intensity if you’re looking to add more pressure to the muscles,” says certified strength and conditioning trainer Kristina Jennings. She suggests this one from Rollga, which, according to the company, has several grooves to give the body a contoured fit and make it simpler to target trigger areas. Additionally, the business claims that its professional-grade EPP foam can support over 2,000 pounds.
Best with ridges:
Rumble Roller Foam Roller
Rumble Roller Foam Roller
- Sturdy ridges and bumps
- Provides a deep massage
- Water-resistant
- Tough for beginners
According to the manufacturer, the Rumble Roller, another suggestion from Jennings, is a firm, textured roller with flexible bumps that repeatedly knead the body parts that are afflicted. You get a decent amount of massage pressure because the bumps are less than two inches apart. The brand claims that the foam roller is also dirt-repellent and water-resistant.
Best budget-friendly:
Amazon Basics High-Density Round Foam Roller
Amazon Basics High-Density Round Foam Roller
- Affordable price point
- No bells and whistles
- Not as durable
- No texture
According to Jennings, if you’re searching for a foam roller that’s more reasonably priced, this one is a fantastic place to start because it has a flat surface that applies light pressure. It is available in sizes between 18 and 36 inches. According to Conrad, the extended length allows you to target larger body parts including the back of both legs and hamstrings.
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Frequently asked questions
Depending on when you use them throughout your workout, foam rollers might offer a variety of advantages, according to Gallucci. They can lengthen your muscles, improve circulation, and break up adhesions before a workout, preparing them for action. You can use them as a deep tissue massager after working out.
According to Conrad, your objective will determine whether you should use a foam roller before or after your workout. It will help increase range of motion, suppleness, and flexibility if performed prior to an exercise session. The major objectives, if performed after exercise, are to reduce muscle spasm and delayed onset discomfort, which will enable you to resume exercising more quickly, according to Conrad.
Using a foam roller can help everyone, but it’s especially beneficial for people who have fatigue, discomfort, or stiff muscles. According to Gallucci, the right way to foam roll is to position the affected area of the body on top of the roller and then carefully roll back and forth over the muscle or muscle group with your body weight.
Breathe through the rolling action as the foam roller strikes the afflicted body areas, advises Jennings. To facilitate the motion, you can also place a roller against the wall.
Choose a lighter, less powerful roller if you’re new to foam rolling, advises Jennings. To prevent pain or bruises after a session, Gallucci advises taking rests in between sessions and progressively increasing the length and intensity. Recall that while foam rolling may cause discomfort, it shouldn’t ever cause excruciating agony, he says.
Foam rolling should be avoided if you have a more severe injury, like a muscle rupture or fracture, as it might exacerbate discomfort, according to specialists. Additionally, you should refrain from foam rolling over bony areas since, according to Gallucci, bones are frequently confused with muscle adhesions and rolling over them repeatedly might result in pain and inflammation. Additionally, he advises against rolling the neck, lower back, or joints because doing so might further injure and inflame the tendons and ligaments.
You should speak with your doctor, qualified athletic trainer, or physical therapist if you’re not sure if a foam roller is the appropriate choice for you.
Meet our experts
At NBC Select, we collaborate with professionals that possess specific expertise and power derived from pertinent education and/or job experience. Additionally, we take precautions to guarantee that all professional counsel and suggestions are given impartially and free from unreported financial conflicts of interest.
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John Gallucci Jr.
is a physical therapist and CEO of JAG Physical Therapy. -
Allen Conrad
is a certified strength and conditioning specialist and the owner of Montgomery County Chiropractic Center. -
Kristina Jennings
is a certified strength and conditioning specialist and performance coach at Monarch Athletic Club in Los Angeles.
Why trust NBC Select?
I work as an updates editor at NBC Select and have authored numerous pieces about wellness, skin care, the home, and the kitchen.I asked three fitness professionals for their opinions on the best foam rollers to write this post, along with suggestions for their top picks.
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