8 Best Foam Rollers, According to Fitness Experts
Our top tested foam rollers can help transform your workout recovery.
Medically reviewed by Dr. Karen Litzy, P.T., D.P.T.
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Lightweight yet effective, the foam roller is an innovative and fairly affordable tool that can be used pre-workout to help warm up or post-workout to cooldown and recover. Popular with physical therapists and personal trainers, foam rolling is a self myofascial release technique that can relieve muscle tension and soreness and optimize range of motion as well.
You have likely see them scattered about your local gym or physical therapy office, but having a personal foam roller for at-home use can transform your recovery. Fitness experts in the Good Housekeeping Institute Wellness Lab tested a variety of different types of foam rollers to find the best options for all different activity levels and recovery needs.
Our top picks:
Foam rolling is something you can do for recovery on your own and allows you to determine the right amount of pressure for you, according to physical therapist Carrie Pagliano, PT, DPT, American Physical Therapy Association (APTA) spokesperson who is a double Board-Certified Clinical Specialist in Orthopaedics and Women’s Health. First time foam rolling? Pagliano recommends starting with something gentle at first (not as hard of density) if you’re new to foam rollers. "If you’re not used to putting pressure on or rolling out tight areas and muscles, using a super firm foam roller could be too much." But not to worry, our top picks offer choices for all levels.
You can learn more about how we evaluate foam rollers — including tips for selecting the best foam roller for your fitness needs — at the end of this guide. Looking for more tools to help optimize muscle recovery? Check out our top-tested self myofascial release tools.
Trigger Point Performance GRID Foam Roller
Pros
- Multi-density foam roller
- Rigid, hollow core
- Durable and high-quality design
Cons
- Small size not ideal for larger muscle groups
Suitable for beginners to advanced foam rollers, this multi-density foam roller is durable and can withstand up to 500 pounds of weight. Even though it has a hollow core, the design is firm and stable so it maintains its shape even after repeated use (we've been heavily testing this foam roller for years).
At first glance, you'll notice that this foam roller has a special design. The zones are designed to mimic the sensation of a massage therapist's hands, with the low and flat surface like the palm, the tubular surface like fingers, and the high and firm surface like fingertips. We don't find the zones to feel incredibly different during our tests but there is a slight detectable variation as you roll. Our fitness experts appreciate that the mild textures provide a sense of control during your foam rolling session.
Available in a variety of colors to compliment your home gym, this size is on the smaller side and may be preferred by some looking to target certain muscles. But those looking to address larger muscle groups may opt for the larger version that is double the length. Given that this model is moderately priced, versatile, suitable for all levels and high-quality, it earned its spot as our best overall pick.
| Dimensions | 13" x 5.5" |
| Type | Multi-textured with hollow core |
Amazon Basics High-Density Round Foam Roller
Pros
- Smooth, basic design
- Available in four different lengths
- High-quality yet affordable
Cons
- High-density may be too intense for beginners
- A bit slippery in certain positions
Available in four different lengths, this affordable foam roller from Amazon Basics is relatively smooth and solid, allowing for even pressure during your foam rolling session that many will appreciate. Our personal trainers like that although it is smooth, it is firm and substantial which even competitive athletes will value for such a low price. That being said, we did find it a bit slippery in certain positions.
You may also want to keep in mind that this is a high-density foam roller, meaning it will deliver a more intense and deeper myofascial release than softer options. The quality is great for the price and will keep up after intense foam rolling sessions. But if you're looking for a low-density pick that is budget-friendly, our experts suggest the Yes4All Soft Density Foam Roller.
| Dimensions | 18" x 6" |
| Type | Smooth with solid core |
Pros
- Medium density option
- Available in 18 or 36 inches
- Comes in a variety of colors and patterns
Cons
- Not as intense myofascial release as other firmer options
Beginners may prefer something in between a hard and soft density, which is why this medium-density from Gaiam was a popular pick in our tests. You'll get a bit more of a deeper, concentrated myofascial release than a very soft density foam roller, but not as intense as a high-density foam roller that is more suitable for advanced athletes.
This semi-firm foam roller comes in two different sizes, 18 inches and 36 inches, but we found that the 18 inches variety was the perfect combination of small enough to target knots and certain areas while also being large enough to address major muscle groups.
It's available in a few fun colors and has a completely smooth surface, which beginners will appreciate as they get acclimated to proper foam rolling technique. Plus, the six inches diameter is standard and a pretty comfortable height to ease your body into foam rolling.
| Dimensions | 18" x 6" |
| Type | Smooth with solid core |
Pros
- Two foam rollers that stack together
- Beautiful designs and colors
- Different textures allow a range of myofascial release
Cons
- Expensive
This innovative foam roller from lululemon gives you two foam rollers that can discretely stack together to become one that is easy to transport to the gym or when traveling. The exterior roller is softer and designed for targeting the arms and legs, while the interior roller is a more intense design specifically made to release tension in the back.
Testers loved the beautiful designs and colors, and our experts appreciate how firm and supportive the materials are. Some may find the ridges and groves a bit intense, but our fitness pros like that you'll be able to get some deep relief from the design (especially the internal foam roller).
At 20 inches long, it's the perfect sweet spot of being able to target knots and sore muscles while also being large enough to address larger muscle groups. It's an expensive option, but keep in mind that you are getting two rollers here that fit together so they don't take up a lot of space (great for apartments and small home gym corners).
| Dimensions | 20" x 5" |
| Type | Textured, solid and hollow cores |
RumbleRoller Textured Muscle Foam Roller
Pros
- Deep, intense myofascial release
- Durable, high-density design
- Available in three different sizes
Cons
- Intense design not suitable for beginners
Looking to up the ante in your recovery sessions? The RumbleRoller is the most intense foam roller on our list, best for seasoned foam rollers and advanced athletes. This ultra-textured foam roller features high-profile bumps throughout its design, specifically made to provide deep targeting into the muscle while also providing spaces in between for soft tissue displacement.
The firm but flexible bumps are designed to mimic the thumbs of a massage therapist, kneading and stretching your muscles. This serious foam roller is available in three different sizes. Our personal trainers point out that you can further intensify your session by moving from side to side in a rocking motion on this roller instead of the standard rolling motion, since the bumps provide a massage that allows you to dig even deeper.
Our fitness pros have been testing this foam roller for years and can confirm that it delivers serious results. But it's not for the faint of heart and our pros recommend it only for occasional use as it can be extremely intense and deep. We'd recommend purchasing another basic foam roller, such as our best overall or best value pick, and using this as a compliment when sessions warrant some greater intensity. Remember to always listen to your body when foam rolling and stop if you experience any pain.
| Dimensions | 13" x 5" |
| Type | Ultra-textured with solid core |
Pros
- Dense, supportive foam
- Hourglass shape allows you to target certain areas
- Available in a variety of beautiful colors
Cons
- May show wear and tear more easily than others
Simple yet effective, this unique foam roller from Bala is designed specifically for yoga, stretching and rehabilitation. It features a dense, supportive foam and an hourglass shape that actually serves a purpose. We found this divet in the middle a great way to target certain areas on the legs and back as well.
Our team also loved the beautiful color scheme that you can choose from, with the foam rollers matching the color scheme of bala's other products for the ultimate stunning home gym set-up. Since it is easy on the eyes, we kept it out instead of hidden in a closet, and just the visual cue of having it out made us more likely to use it on a regular basis (a motivational win!).
But after repeated use, we noticed that the surface can be easily scratched and show wear and tear a bit more than others on our list. That being said, bala fans looking for something beautiful to add to their home gym will likely love this visually appealing pick.
| Dimensions | 18 ⅞” x 4 ⅞” |
| Type | Smooth with solid core |
TheraGun Wave Series Waver Roller
Pros
- Durable, high-density material
- Can be used manually or via Bluetooth
- Five vibration settings
Cons
- Expensive
- Louder than standard foam rollers
Vibrating foam rollers can take some getting used to — they can be very loud (not ideal for apartment dwellers), intense on floors and hard to control. But vibration is thought to alleviate pain and may allow you to foam roll for longer and enhance recovery, especially on very sore muscles.
This pick is quite expensive, but it's the only Bluetooth-enabled foam roller on our list that allows you to control it manually or via the Therabody app to target specific muscles and activities. It's relatively loud, but not the loudest vibrating foam roller that we tested. We confirmed the three-hour battery life during our tests and have been using this foam roller consistently for over a year.
It's on the smaller side at only 12 inches, but is ultra-firm with high-density materials and offers up five vibration settings so you can find the best option for each session. We liked that the wave texture gives good traction too. Our experts say to start slow and work your way up if you're new to rolling and vibration therapy. Looking for something even more concentrated? The Wave Duo is similar but a smaller device designed to specifically target the back, neck and spine.
| Dimensions | 12.0" x 5.1" |
| Type | Semi-textured surface with solid core |
Pros
- Innovative design folds flat
- Supportive, textured surface
- Available in a variety of colors
Cons
- Expensive
- Not as sturdy as others on our list
Foam rollers aren't necessarily the ideal piece of equipment to store in your gym bag or suitcase. Although they are typically lightweight, the solid and rigid design has its limitations in transport. But Brazyn aims to solve this problem with an entirely collapsible foam roller that is innovative and incredibly portable.
The unique design folds flat to less than a two inches thick diameter, but tug on the easy pull ropes on the side and the Morph expands to a full size foam roller that can be used across your entire back. We found it quite sturdy and the brand claims that it has been tested to support up to 350 pounds. The textured surface felt great when targeting knots and sore muscles.
It has a hollow core and while it wasn't the most stable and durable as other foam rollers we tested, we were impressed with the quality and innovation that makes recovery possible when on the move. Plus, it comes in a variety of bright colors.
| Dimensions | 14.5” x 5.5" |
| Type | Textured surface with hollow core |
How we tested the best foam rollers
Our on-staff fitness experts evaluated over 20 different foam rollers, focusing on materials, density, surface textures, shape, sizes, pricing, aesthetics and more. We took into account a variety of considerations when putting this list together and made sure to include options for beginners, intermediate exercisers and competitive athletes. We also considered portable options that you can bring with you when traveling, and tested the foam rollers on both carpeting and hard floors.
We felt it was important to highlight foam rolling picks of all different price points, especially inexpensive high-quality options for those new to foam rolling. We also looked for options with unique colors and patterns to add a visual accent to your home gym, be it a full basement or a small apartment nook.
What to look for when shopping for a foam roller
"There are many options for foam rollers — colors, sizes, shapes, various densities and surface texture," Pagliano says, noting that a physical therapist can recommend the right one for you. But our personal trainers add that there are a few things to consider when making your selection:
✔️ Materials & texture: Some foam rollers are smooth, which is ideal for beginners and will deliver a more mild foam rolling experience. Textured foam rollers have ridges or knobs that can intensely target certain muscles and knots.
✔️ Size: Longer foam rollers, around 36 inches, are most versatile as they can work well for your back and lower body, but shorter options may be preferred to better target smaller areas such as the arms and calves. There is also the diameter of the foam roller, which is pretty standard around five to six inches, but some options are available in smaller diameters for a deeper massage.
✔️ Price: Most foam rollers come in under $70, but vibrating foam rollers with smart capabilities will come at a premium. More expensive options aren't always better, and we've included some quality affordable options that come in under $30 on our list too.
✔️ Special features: Innovation is aplenty in the fitness world, and foam rollers are no exception. You'll find vibrating options, ones that actually collapse and two-in-one foam rollers too.
What are the benefits of using a foam roller?
"Using a foam roller can help one with massaging muscles," Pagliano explains. "There is little scientific evidence available for what foam rolling actually does for the body, but many find it makes them feel looser by putting pressure on tight or sore areas of the body."
Since foam rolling is a form of self-myofascial release, there are some potential benefits which include correction of muscle imbalances, muscle relaxation, improved joint range of motion, reduced soreness and improved tissue recovery and more.
How to foam roll
"You can use a foam roller in physical therapy for certain exercises prescribed by your PT and even at home for stretching certain parts of the body," Pagliano says. "You would learn how to position the body on the foam roller and use body weight to provide pressure while rolling back and forth over the fascia to be treated."
She adds that a physical therapist can assess your muscle strength and tailor a mobility or physical activity program (to include foam rollers) to fit your needs, challenges and goals. But if you're just starting out and are looking for some basic guidance on foam rolling, here are a few steps:
✔️ Perform foam rolling before static or dynamic stretching activities, or after your workout as part of your cooldown.
✔️ Slowly roll the foam roller to locate the most tender spot.
✔️ Hold on that targeted area and try to relax it, holding for about 30 to 90 seconds.
✔️ Engage your core during the foam rolling session to maintain stability.
✔️ Experiment with slightly modifying positions or angles to target different areas of the muscle.
Is it safe to foam roll every day?
"If it helps you establish a good warm up habit and keeps you consistent with your workouts, it can be an added benefit," Pagiliano says. She adds that it is recommended that if you do utilize foam rolling, to use it in conjunction with active mobility and a dynamic warm up. "Those types of warm up have been shown to decrease injury risk in running over static stretching."
When should you not use a foam roller?
"Usually foam rolling is pretty superficial so its limits are only what logistically you can maneuver around the roller," Pagliano explains. "In general, stay superficial — deeper isn’t always better, especially when you’re talking about your torso/belly when there’s other parts and pieces that aren’t muscles."
She also adds that if you are in pain, you'll want to speak to a doctor or PCP first, especially if you have a new or recent injury. "Foam rolling may not be appropriate for everyone, depending on your symptoms or condition(s). Talk to your physical therapist; they identify, diagnose and treat movement problems in people of all ages and abilities," Pagliano says.
Additionally, Pagliano notes that a physical therapist can educate you so you aren’t putting pressure on major organs/blood supplies. Our fitness experts add that foam rolling is not appropriate for individuals with congestive heart failure, kidney or organ failure, bleeding disorders, bone fractures and open wounds.
Why trust Good Housekeeping?
Stefani Sassos has been working in the fitness industry for the past 10 years, specializing in indoor cycling and strength training. As a NASM-certified personal trainer, she uses her expertise and exercise science knowledge to create informed fitness content for Good Housekeeping. From vigorously testing exercise equipment and workout apps to curating workout plans for GH readers, Stefani is passionate about leading an active lifestyle and inspiring others to do the same. She has personally actively used foam rollers for over a decade as a recovery tool to compliment her workout regimen.
APTA spokesperson Carrie Pagliano is founder and owner of Carrie Pagliano PT, LLC, in Virginia, providing expert care in women’s health and pediatric pelvic physical therapy. She is an adjunct professor at Marymount University and Lynchburg University. She received a master’s degree in physical therapy from the University of the Sciences and a doctor of physical therapy degree from the University of St. Augustine for Health Sciences. Pagliano is a board-certified orthopaedic and women’s health clinical specialist. She holds a manual therapy certification from the University of St. Augustine for Health Sciences. She is a certified RRCA Running Coach & CrossFit Level 1 certified. She also is an appointed advisory board member to the Pelvic Floor Disorders Network: National Institutes of Health, Eunice Kennedy Shriver National, Institute of Child Health and Human Development. Pagliano is an active member of the Academy of Pelvic Health Physical Therapy, where she served seven years on the executive board of directors, including the role of president.
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition and Fitness Lab, where she oversees all nutrition and fitness-related content, testing and evaluation. She holds a master’s degree in clinical nutrition from New York University, as well as advanced certifications as a Women's Fitness Specialist and a Behavior Change Specialist. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
Karen Litzy, P.T., D.P.T. is a licensed physical therapist, international speaker, and owner of Karen Litzy Physical Therapy, PLLC. Through her work as a physical therapist, she has helped thousands of people, including Fortune 500 CEOs, royalty and celebrities, overcome painful conditions, recover from surgery, and feel stronger than ever before. As the host Healthy Wealthy & Smart, a top 200 podcast, on Apple Podcasts, she has interviewed influencers in the worlds of health, medicine and entrepreneurship. She also shares how she has prevailed with her own experience of chronic pain.
