Anyone can benefit from foam rolling, says Noelle McKenzie, CPT, and co-founder of Leading Edge Personal Trainers, because both exercise and everyday life contribute to uncomfortable, tight, and sore muscles. “Whether you’re sitting at a desk or standing on your feet for several hours of the day, your body responds by becoming tight. Incorporating a foam roller into your daily routine will relax your muscles and allow you to move better and find relief,” says McKenzie.
There are many benefits of foam rolling—it can promote muscle recovery, relieve pain, improve flexibility, prevent injury due to excessive muscle fatigue, and help you recover on rest days.
Tested & Approved
The Trigger Point Performance GRID 1.0 Foam Roller provides satisfying relief and precise control to beginners and experts alike. Plus, it has a hollow core for easy carry and optimal storage. Our testers found Zyllion’s Vibrating Foam Roller to be the best vibrating roller, delivering much-needed relaxation.
You’ll find foam rollers and other self-myofascial release tools available in a variety of shapes, sizes, textures, densities, and price points to meet your preferences and needs.
To find the best on the market, 17 of our expert testers used and evaluated foam rollers consistently at home. They performed popular foam roller movements that were recommended by a certified physical therapist—like calf, hip, and hamstring self-myofascial release drills—both before and after exercise. Testers rated each foam roller on a scale of 1 (would not recommend) to 5 (highly recommend) for effectiveness, comfort, ease of use, and overall value.
Based on our test results, here are the best foam rollers on the market today.
After just one week of using this foam roller, our tester felt less tense, looser, and fully relaxed—all you can ask for in a quality foam roller. This TriggerPoint roller earned a perfect score of 5 out of 5 in all four categories: effectiveness, comfort, ease of use, and overall value.
Best Overall
Trigger Point Performance GRID 1.0 Foam Roller
Effectiveness
5/5
Comfort
5/5
Ease of Use
5/5
Value
5/5
Hollow core for extra storage
Sturdy construction
Perfect length for hard-to-reach areas
Shorter length may not be inclusive to all sizes
Our tester found it very effective, noting that her muscles felt elongated and less tense after just one use. And upon consistent use, she felt even more relief and flexibility. The roller features a unique surface pattern and rounded grooves that work to relieve deep knots without being too intense or uncomfortable. Our tester appreciated that she could easily control and customize pressure, thanks to the roller’s shorter design.
The roller is 13 inches long, which made it easier to use and not as cumbersome as longer rollers. Our tester also liked the length because it allowed her to foam roll harder-to-reach areas—like the upper glutes and upper back—more seamlessly. Plus, a hollow core allows for easy portability and storage.
Pro tip: You can store items—like towels, a jump rope, or other small fitness equipment—inside the roller’s hollow core to save even more space.
Price at time of publication: $37
Length: 13 inches | Diameter: 5 inches | Texture: Raised grid pattern | Construction: Foam over hollow core | Added Features: Hollow core for storage
What Our Testers Say
“This foam roller is very effective. It feels like excellent quality, and I like the aesthetic of the branding and design. It feels more expensive than it is, honestly!” —Jessica Murtaugh, NASM-CPT, certified personal trainer and Verywell Fit product tester
Best Budget
Firm dense foam
Very portable
Perfect length for hard-to-reach areas
No ridges for deeper massage
Lightweight design may be harder to control
Users who are especially tight and sore may experience some discomfort while using this roller because of its super firm and dense design. It doesn’t have ridges, so it won’t dig as deep into knots as grid foam rollers do, but the smooth texture allows for even pressure when rolling out.
Our tester noted that while its lightweight design makes it very portable, it can also cause the product to roll away if not careful during use. So it’s important to pay special attention to keeping the product stable when foam rolling.
Price at time of publication: $17
Length: 18 inches | Diameter: 6 inches | Texture: Smooth | Construction: Dense foam | Added Features: None
“This is a GREAT value—it’s a lightweight, compact, and inexpensive roller.” —Jessica Murtaugh, NASM-CPT, certified personal trainer and Verywell Fit product tester
Lululemon—known for high-quality athleisurewear, in particular their leggings—makes this double roller, featuring a softer exterior roller for more sensitive areas and a firmer interior roller for a deeper, more intense massage. Our tester loved how adjustable and versatile the two-in-one roller was, making it the perfect option for beginners who want to try out different intensities.
Best for Beginners
Lululemon Double Roller
Effectiveness
5/5
Comfort
5/5
Ease of Use
5/5
Value
4/5
Versatile two-in-one design
Great adjustability
Sleek and modern look
Interior roller may be too intense for some
Expensive
Each roller delivered a different (but effective) result: The outer roller provided a more gentle and relaxing massage, while the inner roller offered relief to especially tense areas. Our tester gave this Lululemon roller a perfect score of 5 out of 5 for effectiveness, comfort, and ease of use.
It lost half a point for overall value because of the relatively high price, but our tester thought that this high-quality, versatile roller is well worth it.
Price at time of publication: $64
Length: 20 inches | Diameter: 5 inches | Texture: Wave and groove ridges | Construction: Dense foam | Added Features: Exterior and interior roller
“This roller is excellent for beginners who aren’t sure how dense they’d like their foam roller to be—the outer layer is softer, while the inner roller is more firm.” — Sarah Felbin, associate commerce editor and Verywell Fit product tester
Vibration is a great way to further stimulate the muscle while foam rolling, says McKenzie, “it triggers the central nervous system, telling the muscle to relax.”
Best Vibrating
Zyllion Vibrating Foam Roller
Effectiveness
5/5
Comfort
4.5/5
Ease of Use
5/5
Value
4.5/5
Easily adjustable intensity levels
Comes with a travel bag
Long-lasting charge
Expensive
Shorter length may not be inclusive to all sizes
Our tester loved the added vibration feature of this Zyllion Foam Roller—it provided maximum relief and satisfying relaxation. After one full week of rolling, our tester determined that it will continue to be a welcome part of her routine.
It’s effective and super easy to use, earning a perfect score for our ease of use and effectiveness categories. We like the firmness and texture on this one, but our tester found the shorter length to be cumbersome when rolling out larger muscle groups.
This roller earned a 4.5 out of 5 for value because it’s quite expensive, but it’s the best high-performing, high-quality vibrating foam roller we tested.
Price at time of publication: $100
Length: 13 inches | Diameter: 3 inches | Texture: Wave ridges | Construction: Dense foam | Added Features: Vibration
“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, commerce writer and Verywell Fit product tester
Double the length of our best overall pick, this TriggerPoint foam roller features the same grid surface pattern and rounded grooves—providing similar results and relief. After an especially difficult Pilates class, our tester felt sore on her first day using this roller. She experienced mild discomfort while using the roller but felt intense, gratifying relief after.
Best Grid
TriggerPoint GRID Foam Roller 26 Inch
Effectiveness
5/5
Comfort
4.5/5
Ease of Use
5/5
Value
5/5
Hollow core for extra storage
Length works for many sizes
Sturdy construction
Grid pattern may be intense for some
Expensive
The grid pattern works to get deep into muscles and knots, which can sometimes cause displeasure during use. But roll through it, and you’ll be left feeling less tense and more relaxed—as long as you don’t feel sharp pain, in which case you should immediately discontinue using the roller. Its hollow core makes the roller easy to hold and maneuver during sessions and is great for storage.
Our tester gave this TriggerPoint roller a perfect score for effectiveness and ease of use, docking half a point for overall value because of the higher price tag. It earned a 4.5 out of 5 for comfort because our tester felt the firmness and texture made it slightly uncomfortable to use. She noted that this roller would be best for those who prefer firm pressure massages, like deep tissue massage.
Price at time of publication: $69
Length: 26 inches | Diameter: 5 inches | Texture: Raised grid pattern | Construction: Foam over hollow core | Added Features: Hollow core for storage
“It’s an extremely well-made foam roller, and I like just about everything about it! It’s not necessarily inexpensive, but I would spend this price or more on this foam roller. It’s really durable and high-quality, and most importantly effective!”— Michelle Parente, commerce writer and Verywell Fit product tester
Self-myofascial release, or SMR, is a treatment used to release tension in the muscles and fascia, says Theresa Marko, PT, and American Physical Therapy Association Spokesperson. “Tightness in the muscle and fascia can cause pain and increased sensitivity in the area—SMR helps to reduce this pain.”
Best for Deep SMR
321 STRONG Foam Roller
Effectiveness
5/5
Comfort
5/5
Ease of Use
4.5/5
Value
4.5/5
Comes with ebook
Great for runners
Comes in many colors
Our tester, an avid runner, suffers from sore and tight muscles due to the repetitive motion of running. After using this roller consistently for one week, she experienced incredible relief in areas that are often very tight after running, like the IT band—even equating it to the tension release that comes from a professional massage.
The roller earned a 4.5 out of 5 for our ease of use attribute because its short design may be difficult to use for those with larger frames or muscles. But once our tester mastered the technique, it was easy enough to use, she said.
With how-to guides and demonstration videos, the ebook is a helpful tool for both beginners and experienced rollers alike. The 321 Strong foam roller provides deep SMR, making it a great option for runners with tight and sore leg muscles.
Price at time of publication: $45
Length: 13 inches | Diameter: 5 inches | Texture: Three raised patterns | Construction: Foam over hollow core | Added Features: Ebook with instructions and exercises, Hollow core for storage
“This is a great tool for anyone needing something beyond static stretching—everyone can benefit from SMR! The grooves dug in deep like fingers during a massage—it’s an awesome feeling for a runner or anyone who struggles with tight, shortened muscles due to repetitive motions in their routine.” — Jessica Murtaugh, NASM-CPT, certified personal trainer and Verywell Fit product tester
This IntelliRoll foam roller is an anatomically designed foam roller that features a spine slot and raised knobs. It works to relieve tension in muscles surrounding the spine. Designed by a board-certified chiropractor, it’s great for those looking to target the neck, back, and shoulder area.
Best for Neck, Back, and Shoulders
IntelliRoll Pro Sport Foam Roller
Spine slot for ergonomic use
Great value
Lightweight design may be harder to control
Our tester—who deals with back stiffness and forward posture from hours spent working at a desk—felt immediate relief after one simple session with the IntelliRoll. She gave this tool a perfect score of 5 out of 5 for effectiveness and ease of use.
The roller is super lightweight, which means that it can shift a bit under pressure, so it’s important to think about keeping it steady when foam rolling. But our tester says it’s still easy to use and fairly comfortable once you get accustomed to its unique design.
Price at time of publication: $40
Length: 18 inches | Diameter: 5 inches | Texture: Raised bumps | Construction: Lightweight foam | Added Features: Anatomically designed spine slot
“After sitting at a desk all day my back and neck become REALLY sore and stiff—this really helped.” — Michelle Parente, commerce writer and Verywell Fit product tester
The firmness and density of the LuxFit Premium roller provide deep pressure and professional massage-like relief, earning it a perfect score of 5 out of 5 for effectiveness. Our tester noted that her muscles felt elongated and relaxed after using this foam roller regularly, and she even experienced less pain in her plantar fascia.
Best Firm
LuxFit Premium High-Density Foam Roller
Effectiveness
5/5
Comfort
4.5/5
Ease of Use
4.5/5
Value
5/5
Length works for many sizes
Density allows for greater control when rolling
Great value
No ridges for deeper massage
Not as space-saving as other options
This roller doesn’t have a raised texture, but it’s super firm and provides intense relief while evenly applying pressure to the muscle. Our tester liked the length and width of this foam roller, which provided more freedom as she was able to work at various angles and on each muscle group. But she noted that the length does require more control to maneuver than shorter options and takes some getting used to. Plus, it may not be as space-efficient as shorter options on our list.
Price at time of publication: $50
Length: 36 inches | Diameter: 6 inches | Texture: Smooth | Construction: Dense foam | Added Features: None
“I feel like this roller was the MOST effective of all I tested, thanks to its dense foam and taller height. I felt a deeper pressure on my knots compared to the others I tested, making me feel like I walked out of a massage.” — Jessica Murtaugh, NASM-CPT, certified personal trainer and Verywell Fit product tester
At 36 inches in length, this roller is long enough to target both legs at the same time, saving you time and helping you earn rapid relief. Whether you’re rolling out tight hamstrings or sore calves, the roller relieves tension—it even helped our tester sleep better at night thanks to effective relief.
Best for Legs
OPTP Black Axis Firm Foam Roller
Effectiveness
5/5
Comfort
4/5
Ease of Use
5/5
Value
5/5
Length works for many sizes
Great value
The OPTP foam roller earned a perfect score of 5 out of 5 in three out of four key categories. Our tester, who suffers from sciatic pain, experienced reprieve after just one session of rolling out her hips and upper thighs. We like this roller for its high performance, simplicity of use, and great overall value.
It’s important to note that for irritable conditions like sciatica, you should always consult with your physical therapist or physician. A physical therapist will diagnose and assess chronic conditions and demonstrate how to properly use a roller to meet your specific needs, says Marko.
Price at time of publication: $35
“The roller helped my hips a lot after consistent use. I was getting hip pain and foam rolling took it away completely.” — Julia Warren, Verywell Fit product tester
The Brazyn Morph Roller folds in half and comes with a carry case for convenient portability. It will fit into most luggage, carry-ons, or gym bags—providing relaxing relief on all of your travel adventures.
Best for Travel
Brazyn Morph Foam Roller
Effectiveness
4/5
Comfort
5/5
Ease of Use
5/5
Value
4.5/5
Foldable
Comes with carry case
Sturdy construction
Expensive
Our tester found the roller comfortable, easy to use, and well worth its higher price tag. The material is responsive and cushioned, according to our tester, who felt relaxed after each session.
The roller did earn a 4 out of 5 for effectiveness because our tester found that it’s not dense or intense enough to provide deep-tissue relief for larger muscle groups—but it does make for enjoyable, soothing use, which is especially great for more sensitive areas.
Price at time of publication: $70
Length: 15 inches | Diameter: 6 inches | Texture: Raised nubs | Construction: Foam over hollow core | Added Features: Hollow core for storage, Foldable, Carry case, Booklet with exercises
“During testing, I had to travel for work, so I folded it flat, packed it in my suitcase, and took it along. It was so nice to be able to foam roll in my hotel in the morning for a gentle stretch and in the evening to work out tension before bed.” — Bronwyn Barnes, Verywell Fit product tester
This roller has Bluetooth connectivity, long-lasting battery life, and a vibration feature with three intensity levels—making it well worth its high price tag. It received a perfect score of 5 out of 5 for effectiveness and comfort because the roller provided our tester with immediate, satisfying relief.
Best Investment
Hyperice Vyper Go Massage Roller
Effectiveness
5/5
Comfort
5/5
Ease of Use
4/5
Value
4.5/5
Vibrating feature
Long lasting battery life
Bluetooth connectivity
The vibration feature enhanced performance but also made the roller slightly more difficult to control and maneuver. It takes getting used to, but once accustomed to the added feature its benefits outweigh the slight inconvenience. Overall, the roller is a true upgrade and investment worth making, especially for avid users.
What’s more, the roller connects to the compatible Hyperice App that includes guided rolling sessions and advice from fitness experts. You’re truly getting your money’s worth with this feature-packed roller.
Price at time of publication: $149
Length: 11 inches | Diameter: 4 inches | Texture: Smooth contours | Construction: Dense foam | Added Features: Vibration, Bluetooth connectivity, Compatible app
“This is absolutely pricey for a foam roller, but I think the vibration and app connectivity make it well worth the price.”— Shannon Bauer, Verywell Fit product tester
If you prefer a stationary half roller instead of a full roller that moves with you, the OPTP Pro Roller may be a good fit. It provides a soft stretch, gentle relief, and is ideal for Pilates, yoga, and balance exercises.
Best Half Roller
OPTP PRO-ROLLER Soft Density Foam Roller
Requires minimal effort to use
Super relaxing and comfortable
Great for the back and neck
Doesn’t provide deep tissue relief
It’s important to note that half rollers are great for stretching and balance exercises, but they do not provide the same massage-like relief that you’ll get from a traditional roller.
Our tester thought this OPTP roller was super comfortable and gentle on the body, giving it a perfect score of 5 out of 5 for comfort and ease of use. It’s a relaxing addition to your everyday routine and may be best for beginners.
Length: 36 inches | Diameter: 3 inches | Texture: Smooth | Construction: Dense foam | Added Features: None
“It felt really nice to lay on this in the evening when I didn’t have energy for a long foam rolling session. It’s lazy foam rolling, and sometimes that’s exactly what you need.”— Shannon Bauer, Verywell Fit product tester
Massage balls are great for targeting specific concerns, such as knots, trigger points, muscle pain and soreness in specific areas, and circulation. The Kieba massage balls allow for great precision and deep relief, offering a different experience than traditional foam rollers.
Best Trigger Point
Kieba Massage Lacrosse Balls for Myofascial Release
Effectiveness
5/5
Comfort
4/5
Ease of Use
3.5/5
Value
5/5
Budget-friendly
Comes with two balls
Versatile
Can be difficult to control while using
While extremely effective, they are not the most comfortable or easy to use. The balls are very firm, providing intense pressure to trigger points, which, while effective, can cause severe discomfort—which is why our tester docked a point for comfort.
Because these balls are smaller than a traditional foam roller, they can be a little harder to control and may slip when you put your body weight on them during self-myofascial release. But their small size also means you can more effectively target precise areas and knots, which may provide more intense relief.
All in all, we think these are a great option for targeted relief, especially for more advanced users.
Price at time of publication: $13
Length: 3 inches | Diameter: 3 inches | Texture: Smooth | Construction: Solid rubber balls | Added Features: None
“If you have experience with foam rolling, you’ll enjoy these—the shape and hard rubber are ideal for pinpointing exactly where you’re feeling tight.” — Sarah Felbin, associate commerce editor and Verywell Fit product tester
If you’re a beginner or looking for gentle relief, the OPTP soft roller may be right for you. After one week of consistent use, our tester noticed improved flexibility, better range of motion during workouts, and better recovery. But our tester also noted that this foam roller does not provide deep, intense relief for stiff and sore muscles like the high-density rollers on our list. Instead, it’s better for those who prefer a more gentle massage, or those who want to use it on more sensitive areas.
Best Soft
OPTP Pro Soft Roller
Effectiveness
4/5
Comfort
5/5
Ease of Use
5/5
Value
3.5/5
Good for beginners
Perfect length for hard-to-reach areas
Our tester gave this roller a 3.5 out of 5 for overall value because he found that it was a bit pricier than expected for basic features and only moderate relief. The OPTP soft roller is a great starter product that’s simple and satisfying for daily use.
Length: 18 inches | Diameter: 6 inches | Texture: Smooth | Construction: Soft dense foam | Added Features: None
“This roller is firm enough to get the job done but soft enough to be comfortable, especially for someone like me who doesn’t consistently use a foam roller.” — Nick Ingalls, associate editorial director and Verywell Fit product tester
Compare
We Also Tested
In total, we tested 28 foam rollers, but we only included 14 in our final list of recommendations. While these two didn’t make our top picks list, our testers did take note of some valuable features.
How We Rated the Best Foam Rollers
4.8 to 5 stars: These are the best foam rollers we tested. We recommend them without reservation.4.5 to 4.7 stars: These foam rollers are excellent—they might have minor flaws, but we still recommend them.4.0 to 4.5 stars: We think these are great foam rollers, but others are better.3.5 to 3.9 stars: These foam rollers are just average.3.4 and below: We don’t recommend foam rollers with this rating; you won’t find any on our list.
- After using the Theragun Wave Roller, our tester felt looser and more relaxed—even noting better sleep. She loved the vibration feature that provided instant relief but did not appreciate having to stop use to adjust the intensity level. She also noted that the roller’s wide, clunky design made it difficult to target specific areas.
- The Rolling With It Therapeutic Grade Premium EVA Foam Roller provided similar results—relaxing relief and better sleep. But the roller’s too-smooth texture left our tester with pesky knots and wishing it had ridges and grooves for a deeper massage.
How We Tested the Foam Rollers
We test many products in The Verywell Testing Lab, but some require long-term testing and consistent use to get real and accurate insights. Foam rollers fall into this category, so 17 of our expert testers helped us test 28 top-rated foam rollers from the comfort of their own homes.
Every day for seven consecutive days, our testers completed a series of popular foam roller self-myofascial release drills recommended by a certified physical therapist—rolling the calves, quadriceps, hamstrings, IT band, glutes, and more. Throughout the week, testers were asked to pay special attention to how their body felt during and after rolling. They then rated each foam roller on a scale of 1 (would not recommend) to 5 (highly recommend) for effectiveness, comfort, ease of use, and overall value. We used these scores and insights to curate a list of the best foam roller on the market today.
What to Look for in a Foam Roller
Size
Consider how you want to use your foam roller and where you plan to store it. If you want to leave the roller at home and have space for it, you might prefer a large size that you can use across your body. If you plan to take your roller to the gym or along with you when you travel, look for a 13-inch roller. That size should fit into most gym bags, suitcases, and lockers, so you can use it wherever you wish.
Price
Some inexpensive foam rollers are not sturdy enough to support your weight. If you are on a budget, look for a foam roller that is strictly foam yet still strong and durable. Skip features like vibration or trigger points to save money.
Water Resistance
If you sweat a lot or want to use a foam roller after a swim session, make sure the foam is waterproof or at least water-resistant. Otherwise, moisture could damage the roller and shorten its useful life.
Texture
“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 Denise Chakoian, fitness expert and founder of CORE Cycle Fitness Lagree.
Material
You want to make sure your foam roller is comfortable and can be cleaned easily, says Chakoian.
“For material, you want to find something that can be easily wiped down with an antibacterial wipe—polypropylene is great,” she says.
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, and how good fitness equipment can truly elevate your workout routine.
Frequently Asked Questions
- Are foam rollers good for your back?
- Foam rollers are good for your back. You can roll your back over the foam and stop at any trigger point. Foam rolling can help decrease back pain and increase overall myofascial mobility.Be sure to speak with a healthcare professional if your back pain worsens. Stop foam rolling immediately and seek medical care if you experience sharp pain in your back or anywhere else.
- Learn More:
- Exercises to Beat Back Pain
- What are the benefits of foam rollers?
- Foam rollers can be an effective intervention for increasing joint range of motion both pre- and post-exercise, according to a study on the effects of self-myofascial release using a foam roller. Foam rolling is also a popular method for rehab and fitness professionals to increase mobility and reduce pain and soreness in a non-invasive, cost-effective way.
- Is it OK to use a foam roller every day?
- You can foam roll every day, and it can assist you in recovery. In a 2015 study, researchers found that using a foam roller every day reduced delayed onset muscle soreness.
- Learn More:
- Understanding Delayed Onset Muscle Soreness
- Does foam rolling help muscle growth?
- Foam rolling can help with muscle growth because it helps muscles recover after strength-building exercises. This allows your body to get back to improving your performance faster.
- Learn More:
- What Is Muscle Hypertrophy?
- Is foam rolling good for injuries?
- Foam rolling is good for injuries and 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.
- When should you not use a foam roller?
- You should not use a foam roller if you have an open wound or fracture, or cannot safely get on and off the floor due to pain or imbalance, says Marko. If you experience severe, ongoing pain from foam rolling sessions, you should discontinue use immediately and speak with your physical therapist or physician.“Foam rolling may not be appropriate for everyone; it can vary depending on your symptoms or condition(s)—You should always talk to your doctor or physical therapist,” she adds.
- How long should I use a foam roller for?
- When using a foam roller, you want to focus on hitting all of the major muscle groups, such as quadriceps, hamstrings, glutes, and calves, says McKenzie. It’s important to take enough time on each area, but it doesn’t have to be super extensive.“Just five minutes goes a long way—increments of one minute on each muscle group for five minutes total will make a huge difference,” she says.
- How much does a quality foam roller cost?
- You can expect to pay between $20-$150 for a quality foam roller that provides muscle tension relief and recovery on rest days. You can often find other self-myofascial release tools for less, like the Kieba Massage Lacrosse Balls, that are often available for less than $13—making it the cheapest option on our list. But traditional foam rollers typically fall somewhere in the middle. Our top pick, Trigger Point’s Performance GRID 1.0 Foam Roller, was $37 when we published this list.
Foam rollers are good for your back. You can roll your back over the foam and stop at any trigger point. Foam rolling can help decrease back pain and increase overall myofascial mobility.
Foam rollers can be an effective intervention for increasing joint range of motion both pre- and post-exercise, according to a study on the effects of self-myofascial release using a foam roller. Foam rolling is also a popular method for rehab and fitness professionals to increase mobility and reduce pain and soreness in a non-invasive, cost-effective way.
You can foam roll every day, and it can assist you in recovery. In a 2015 study, researchers found that using a foam roller every day reduced delayed onset muscle soreness.
Foam rolling can help with muscle growth because it helps muscles recover after strength-building exercises. This allows your body to get back to improving your performance faster.
Foam rolling is good for injuries and 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.
You should not use a foam roller if you have an open wound or fracture, or cannot safely get on and off the floor due to pain or imbalance, says Marko. If you experience severe, ongoing pain from foam rolling sessions, you should discontinue use immediately and speak with your physical therapist or physician.
When using a foam roller, you want to focus on hitting all of the major muscle groups, such as quadriceps, hamstrings, glutes, and calves, says McKenzie. It’s important to take enough time on each area, but it doesn’t have to be super extensive.“Just five minutes goes a long way—increments of one minute on each muscle group for five minutes total will make a huge difference,” she says.
You can expect to pay between $20-$150 for a quality foam roller that provides muscle tension relief and recovery on rest days. You can often find other self-myofascial release tools for less, like the Kieba Massage Lacrosse Balls, that are often available for less than $13—making it the cheapest option on our list. But traditional foam rollers typically fall somewhere in the middle. Our top pick, Trigger Point’s Performance GRID 1.0 Foam Roller, was $37 when we published this list.
