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The Best Foam Roller

Last updated on February 29, 2024

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Our Picks For The Top Foam Rollers

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Product Overview
Key Takeaway
 Top Pick

321 STRONG Triple Grid 3D Massage Zones Foam Roller

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Triple Grid 3D Massage Zones Foam Roller

This foam roller features an EVA tread designed to mimic the movements of a massage therapist’s hands over the muscles. The roller features medium density to provide comfort as well as durability. You can choose from a variety of color options to get the look that fits your style.

Overall Take

Textured DesignThis 12.75-by-5.25-inch massage roller is textured to reach deep into those muscles to mimic the movements of a professional massage.

 Runner Up

Yes4All Extra Firm High-Density Foam Roller


Extra Firm High-Density Foam Roller

Find the exact size that works best for you with this roller, which comes in 12-, 18-, 24- and 36-inch lengths. The material is high-density polypropylene to provide a lightweight yet durable workout tool. You can also choose from a variety of color options.

Overall Take

For Frequent TravelersThis lightweight foam roller comes in a variety of sizes, including a 12-inch version that’s ideal for taking on the road with you.

 We Also Like

The Original Body Roller 3D Textured Extra Firm Foam Roller

The Original Body Roller

3D Textured Extra Firm Foam Roller

Measuring 12.5 by 5.5 inches, these rollers feature 3D texturing to reach deep into those massage zones. It comes in black, blue or turquoise and is also available in a 17-inch length. The softer foam makes this ideal for beginners or those looking for gentle relief.

Overall Take

Lightweight but DurableThe lightweight foam of this roller makes it both durable and easy for hauling to the gym each day.

 Also Great

ProsourceFit Eco-Friendly High-Density Foam Roller


Eco-Friendly High-Density Foam Roller

Available in four different colors and 12-, 18-, 24- and 36-inch lengths, this foam roller is built to last. It features high-density foam to provide a deeper massage while holding its shape over time. The material is nontoxic polypropylene that’s safe to use and easy to keep clean.

Overall Take

Easy to MaintainThe high-density polypropylene is both durable and easy to clean to help keep its look even with regular use.

Buying Guide

Muscle tightness and pain is an ongoing issue, particularly for those who work out regularly. For that reason, foam rollers have become popular tools for alleviating that pain and recovering well for your next workout. Instead of booking a pricey massage, you can get relief from muscle pain at home, at the gym or wherever you prefer to work out.

But it’s important to exercise caution when starting any self-treatment. If you have ongoing back issues, for instance, you’ll want to check with your physician before using a foam roller. The most common side effect of foam roller use is bruising.

Muscle relaxation isn’t the only reason fitness enthusiasts have added foam rollers to their workout routines, though. In addition to relieving soreness, some also say foam rollers increase blood flow in the targeted area. This can help reduce inflammation and boost muscle repair speed. For that reason, foam rollers are often part of the cooldown period that comes after each workout.

But you can also incorporate foam rollers into your exercise routine. You can use them to roll your body as you hold your body weight up with your arms and/or legs. There are plenty of exercise ideas available online, and over time, you may even come up with a few of your own. Considering the blood flow benefits, you may even want to incorporate it into your warmup each day.

Before choosing a foam roller, consider how you’ll use it. Usually, they’re lightweight enough to easily take back and forth to the gym, but if you want to travel with your roller or tuck it comfortably into your gym bag, you may want to choose one that’s shorter and more compact. If you’re choosing one for your home gym, you’ll probably want to take a look around and consider where you’ll store it when it’s not in use. A larger foam roller might be tough to tuck away out of sight.

What to Look For

  • If you experience bruising after using a foam roller, apply ice and rest the area for a while. If you notice swelling or loss of function, seek medical help as soon as possible.
  • It’s important to avoid exerting too much pressure when you’re using a foam roller. Gentle is best. Your muscles will need time to recover after a workout, and some areas of the body will be tighter than others.
  • Some foam rollers have tread designed to mimic the depth that fingers and thumbs can reach. This can emulate the experience of a massage. If you’re new to foam rollers, though, you might want to stick with a roller that has a flatter surface to avoid penetrating too deep into the tissue.
  • Most foam rollers are made from high-density expanded polypropylene. Polypropylene is a type of plastic that is prized for its ruggedness. Expanded polypropylene mimics the look and feel of foam, but brings a durability you won’t get from foam.
  • Foam rollers come in a wide variety of colors. If you’re buying one for your home gym, you may choose a color that matches your overall design scheme. For taking it to the gym, a bold color might show off your personal style — or prevent others from using yours, thinking your foam roller is the gym’s. But you can also find rollers in solid black to have a more neutral look.
  • Before you use your foam roller, look up some of the many online videos that walk you through using it. This can help you develop a routine that will soothe your muscles without bruising or making them sore.
  • One benefit of polypropylene is that it’s easy to keep clean. Lighter colors might show dirt and accumulate stains more than darker colors. That’s something to keep in mind as you’re choosing a roller.

More to Explore

Massages are a luxury to many, bringing relief to tight, tense muscles. But masseuses offer more than comfort. Massage therapists can target problem areas and provide therapy. In fact, the art of massage as a form of holistic relief has been traced all the way back to at least 3000 BCE. Hindus passed massage techniques down from one generation to another as a way to heal after injury, as well as prevent injuries in the first place.

Massage practice made its way to China and Southeast Asia in the 2700s BCE. In fact, an ancient text called The Yellow Emperor’s Classic Book of Internal Medicine is held up as the foundation for massage therapy today. Massage techniques are depicted in cave paintings from ancient Egypt, and the Egyptians have been credited with inventing reflexology, which is the art of applying pressure to certain areas of the body to promote healing elsewhere.

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