- The best foam rollers keep their shape after many sessions of heavy-duty use, provide the level of pressure you need to loosen up muscles, and are built to last.
- They work by using a technique called self-myofascial release, which is essentially self-massage.
- Our favorite foam rollers come from TriggerPoint Performance, Hyperice, LuxFit, and Tiger Tail.
As a roller derby player, I get my unfair share of sore muscles and stiffness. Nothing compares to the pain after an intense derby tournament. Yet, I have to admit that I thought my teammates looked silly as they rolled along the floor with their foam rollers. Well, after researching the phenomenon, which is supported by personal trainers, massage therapists, physical therapists, and plenty of scientific research, it's clear that foam rollers are a smart cost-effective way to relieve sore muscles and loosen up any stiffness.
Foam rollers work using a technique called self-myofascial release (SMR), which is basically a fancy way of saying "self-massage." You start to feel muscle knots and tightness when the fascia covering the muscles is restricted. The foam roller lengthens the fascia. Essentially, a foam roller is an inexpensive way to get a massage where and when you need it most.
Foam rollers come in all shapes and sizes, but the ideal size is generally about six inches in diameter and around 36 inches in length. This allows you to work most muscle groups and to use the roller in workouts. If you want to do deeper muscle work or target knots, textured foam rollers are an excellent solution. While most rollers work using gravity (e.g., your body pushes down on the roller to produce the massaging pressure), there are several handheld solutions that fit easily in your gym bag.
We should note that you may be able to use your health savings account (HSA) or flex spending account (FSA) to purchase a foam roller. Some plans require you to buy your roller from a physical therapist, chiropractor, or other medical professionals, so make sure you check with your provider before you buy.
We evaluated features and expert reviews of different models before choosing the best foam rollers. In the end, the products that are included in our list are easy to use, effective at relieving muscles, and durable.
Here are the best foam rollers you can buy:
- Best textured foam roller: TriggerPoint GRID Foam Roller
- Best vibrating foam roller: Hyperice Vyper 3 Speed Vibrating Foam Roller
- Best affordable foam roller: LuxFit Premium High Density Foam Roller
- Best stick foam roller: Original Tiger Tail Massage Stick
Updated on 12/11/2019 by Lisa Sabatini: Updated prices and formatting.
SEE ALSO: The best gym bags you can buy
The best grid-textured foam roller
The TriggerPoint GRID Foam Roller is the smart choice when you want to massage your knots or trigger points with several different surfaces.
The TriggerPoint Grid Foam Roller is made of ethylene vinyl acetate (EVA) foam of varying densities and has a hollow core. EVA absorbs impact, is resistant to water and other elements, and is also easy to clean. The unique surface pattern of the Grid helps with rolling through kinks, knots, and tight muscles.
The Original Grid is 5.5-inches in diameter and 13-inches long, but you can get it in a number of different sizes. The Original has a weight limit of 500 pounds and comes with instructions as well as access to an online instructional video. TriggerPoint backs the quality of the Grid with a one-year warranty.
Runner's World said that it is a good introductory roller that offers medium firmness and holds up even with long-term heavy use. They also highlight its compact design, making it convenient for travel.
Pros: Multi-density, durable, keeps its shape, 500-pound weight limit
Cons: May be too short for some tasks
The best vibrating foam roller
If simply rolling on a foam cylinder isn't enough for your aching muscles, the Hyperice Vyper 3 Speed Vibrating Foam Roller might be just what you need.
The rugged outer shell of the Hyperice Vyper is made of polypropylene, which transfers vibration well, and features sixteen small ridges that dig into soft tissue. It measures six inches in diameter by 15-inches long and weighs four pounds. There are three intensity settings that range from 28 to 38 Hz. The Vyper is approved by the TSA for carrying on board flights, and it is backed by a one-year warranty.
Two of the high-profile owners of Hyperice are pro football running back Adrian Peterson and NBA star Blake Griffin, and other pro athletes in several other sports have tested and given the Vyper their seal of approval.
Gizmodo took a look at the Vyper when it was still trying to attract funding through Kickstarter. Needless to say, the Vyper easily surpassed its goal. The reviewer found the foam was firm and that the vibration settings were equally intense. But, they noted this was helpful for loosening tissues.
The Rx Review rated this roller highly because it is powerful and portable. However, they didn't like how short it is and that you have to remember to charge it. Plus, it's quite heavy for a roller.
Pros: Offers an intense deep tissue massage, built to last
Cons: Expensive, short, complaints of it not holding a charge after a few uses
The best foam roller on a budget
If you're interested in giving foam rolling a try but don't want to spend a lot, the LuxFit Premium High Density Foam Roller is your best option.
The LuxFit Premium High Density Foam Roller is made of two-pounds-per-cubic-foot-density molded polypropylene foam, which repels liquids. It measures 6-inches in diameter and comes in three lengths: 12, 18, and 36 inches.
LuxFit manufactures this foam roller in the United States and stands behind its quality with a one-year limited warranty. The Premium High Density Foam Roller is the least expensive option on our list. So, it's no surprise that it doesn't come with any extras, like instructions or booklets.
The LuxFit Premium foam roller was featured on Heavy's list of the best rollers because it's ideal for post-workout massages and physical therapy due to the variety of sizes available and extra firm construction. However, the site noted that when wearing certain materials, you may slide across the surface of this roller.
Pros: Affordable, three size options, one-year warranty
Cons: Certain materials may slide along the surface without rolling, doesn't include any extras
The best massage stick foam roller
When the space in your gym bag doesn't allow you to lug around a six-inch-diameter foam roller, consider the svelte Original Tiger Tail Massage Stick instead.
The Tiger Tail Massage Stick has a finely textured dense foam exterior and a plastic core. The handles feature soft-ribbed rubber grips. This model comes in three lengths: 11, 18, and 22 inches. The foam roller surface length for each of these is 10, 10, and 14 inches respectively.
The massage stick works like a rolling pin. You hold the handles and the foam rolls over your sore spots. This allows you to use the massage stick in a variety of different positions. Tiger Tail USA covers the massage stick with a three-year no-hassle warranty.
In its review, the Wirecutter says the stick does not compare to the amount of pressure you can get from one of the on-the-floor rollers, but it supplements these options well, is much more portable, and can really get into tight spots.
Pros: Compact, digs into tight spots, no-hassle three-year warranty
Cons: Does not apply as much pressure as on-the-floor alternatives