The 12 Best Foam Rollers, Tested and Reviewed

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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

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. To help you find the right foam roller, we tested a variety of popular options for seven days. We used the foam roller each day for a series of five stretches for 30 seconds each. Then, we evaluated the foam rollers' 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.

I’m a Commerce Editor at Health and as someone who often feels the stiffness and tension after a workout, I've been on the lookout for an effective way to alleviate these post-exercise aches. One of the most accessible and effective tools is the foam roller.

The Pro-Tech Athletics 18" Foam Roller is an excellent, affordable option for beginners like myself. Its medium firmness and manageable size make it perfect for people looking to ease into foam rolling without overwhelming themselves. I've found it particularly helpful for my post-workout stiffness, offering the right amount of pressure to relieve tension without causing discomfort.

-Lauren Paige Richeson, Commerce Editor

Compared to some exercise equipment, foam rollers tend to be straightforward. Most are cylindrical, long, and mainly made of foam. Here are some factors to consider before you purchase:

We love this tiny but mighty foam roller for how it allows us to easily target areas that need relief. The TriggerPoint Grid X Foam Roller is compact enough to fit in a gym bag, while its texture and design deliver a powerful pain relief punch. After using this foam roller three times a week, we noticed a significant improvement in how our legs felt post-workout.

The sides make it easy to grip the roller and maneuver your body over, which kept us from falling off while we applied pressure to our sore muscles. Speaking of pressure, we found this roller provided just the right amount—not so little that we couldn't feel anything but not so much that we found it painful.

Its ease of use, compact size and perfect pressure make the TriggerPoint Grid X Foam Roller our pick for overall best foam foller.

Some users may prefer a longer foam roller to target more areas at once.

Sometimes simple is the answer for exercise equipment—especially when it’s affordable. That was our reaction after testing the Amazon Basics High-Density Round 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.

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

When you want to give yourself a massage that feels like you’ve just been on a pro’s table, the 321 STRONG Medium Density Deep Tissue Massager Foam 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.

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

Health / Jessica Murtaugh

The hard rubber and penetrating nubs of the full-size RumbleRoller Textured Muscle Foam Roller offer a rewarding foam rolling session that relieves all of your muscular aches and pains. We loved that the raised bumps gave a nice feeling of support while penetrating deep into our tissue. As we tested, one of our editors noted that after just one use, her IT band, calves and hamstrings felt more supple and soothed.

This extra-firm roller may be too intense for those new to foam rolling or for anyone with sensitive skin or joint pain. We recommend going slowly with this roller and working your way up to longer use. Seasoned pros will absolutely love the deep massage feeling they'll experience with regular use.

It may be too intense for beginners.

The Chirp Rolling Percussive Massager is anything but basic. This hybrid device combines the power of a massage gun with the utility of a foam roller to release tension, reduce soreness and promote recovery. With five different speeds and eight individual spinning bars, we loved how many different ways you can use this product for targeted relief.

You also can't beat the Chirp RPM for versatility. It can be used as a handheld massager for self-use, or a professional or loved one can provide massage rolling care. At $250, this massager tops the list of our best foam rollers, but we felt the price was worth it. It works as two products in one and comes with a 60-day feel-good guarantee.

We didn't love the hard plastic material as a foam roller, and the highest speed setting may be too intense for some.

Aaah. The gentle firmness of the Gaiam Restore Total Body Foam Roller provided just the right amount of soft cushioning and support for stretching and easing tension in tight spots. The length provides great stability, so you won't find yourself rolling off or having to constantly readjust. 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.

Beginners will love how easy this roller is to use. We found the Gaiam Restore Total Body Foam Roller to be extremely effective in alleviating sore muscles and muscle tension, especially in the hips and the calves. One of our editors said after using the roller, her body felt more flexible than before.

This roller won't fit in a gym bag, so you'll have to leave it at home.

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.

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

Health / Sarah Felbin

If you're seeking a light, portable foam rolling option for gentle muscle relief, look no further than the Gaiam Restore Compact Textured Foam Roller. The soft foam design makes it easy to carry and use, especially for those with sensitive areas. We love that you can throw it in a gym bag or take it with you on a trip where you're planning to do a lot of walking or hiking. Its size also makes it great for targeting smaller regions or isolated muscles.

While this foam roller does have grooves on its surface, we found they weren't deep enough to penetrate deep into our muscles. Beginners or anyone with sensitive skin or joint problems may enjoy this product more than experienced users.

This product works best for gentle foam rolling, which may not appeal to those looking for deep tissue relief.

The OPTP Black Axis Firm Foam Roller is a giant, but its size works in its favor. You can 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.

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

Health / Julia Warren

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.

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

Foam rolling with the Trigger Point Carbon Foam Roller felt like getting a deep tissue massage without the hefty price tag. We were surprised at how similar it felt to human touch, and its extra firm design with high-profile nodules alleviated muscle pain better than your average ribbed foam roller.

We found the Trigger Point Carbon was very effective at digging into our quads and hamstrings and less effective on our calves. We also felt more flexible after each session. Experienced users seeking a medium-firm option for deep tissue conditioning will find the penetrating nubs offer a rewarding foam rolling session.

Because this foam roller has a larger diameter than many others on our list, you'll sit higher off the ground, which could make balancing a bit more difficult.

We felt the nubs on the surface of the roller were too far apart to make it effective for targeting smaller muscles.

If you're new to foam rolling and hesitant to spend a lot of money, the Pro-Tech Athletics 18" Foam Roller is the perfect choice for the budget-conscious beginner. Priced at just under $20, this roller is easy to use and provides effective muscle tension relief without being too intense.

We loved the gentle pressure the roller provided and noticed less stiffness in our hips and legs after use. The firmness of the roller kept it in place as we rolled over it, leaving us able to balance without feeling unstable while targeting both small and large muscle groups.

Its length makes it too big to carry in a gym bag and more experienced users may prefer a foam roller with nodules for more deep tissue relief.

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

To find our top picks, we tried various foam rollers at home and while traveling. After the first rolling session on each roller, we recorded our impressions of 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. We analyzed key attributes, including:

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

Foam rollers have become popular partly because they can benefit everyone, from office workers and delivery drivers to gym goers and Olympic athletes. Dr Miller says foam rolling is a very effective, important part of any workout.

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.

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 materials, and textures. Special features may include nubbed or contoured surfaces, low-weight or easy-to-pack design for travel, and battery-powered vibration.

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. Start with the soft, smooth roller, meet your tissue where it is at, and progress if you would like to, Dr. Ingalls says.

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.

You can use a foam roller daily to feel a change. Dr. Ingalls recommends spending three minutes rolling slowly over each muscle to relax and change its chemistry. Over time, you may spend 30 seconds on some muscles but 10 minutes on others. She says, The guarantee is that as you progress, you will feel better physically, but it all depends on your understanding of what you are rolling on, why you are rolling, and how you are rolling.

Foam roller lifespan is determined by material and density. Soft, open-cell rollers wear out and lose shape over time, while closed-cell and rubber rollers may last for years without needing replacement. Dr. Ingalls has used 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.

Suzie Glassman is a freelance writer specializing in parenting, wellness, fitness, mental health, and education. Her work appears in WIRED, Parents, Health, Insider, SheKnows, Triathlete, and more. Suzie is also a part-time fitness coach in Denver, CO.