Editor's Note: Updated Oct. 12, 2022: We narrowed this piece down to our favorite and most popular rollers and removed any products that were out of stock. We also updated each product with more specifications to better inform your purchase.
If you’re serious about your training, you need to be serious about your recovery, too. What you do in your downtime, science shows, has a big influence on how well you run. Sleep and fuel, of course, are the indisputable top recovery tools. But, thanks to a growing body of research, foam rolling is now up there as a must-do recovery activity for athletes who want to feel better and run stronger.
To find the best rollers, we shimmied and glided our achy hamstrings and calves over a variety of models. Check out our top picks at a quick glance below, and scroll deeper for more details and buying advice.
Dozens of studies have linked foam rolling with improved range of motion, flexibility, and mobility, as well as reduced soreness. Done before a run, foam rolling can act like a dynamic warmup—increasing circulation, loosening tight spots, and priming your body to move. After a workout, it can act like a sports massage—reducing muscular tension and lowering levels of the primary stress hormone, cortisol.
The Best Foam Rollers
How to Pick the Right Roller
Now that foam rolling is a legit recovery tool endorsed by professional athletes and sports medical pros alike, the market for rollers has exploded. While having lots of models to choose from is awesome, it can make it overwhelming to shop for one. There are several features you need to consider.
- Firmness: For newbies, a too-hard foam roller may feel like a torture device. Digging into sore muscles after a tough workout session takes some getting used to, which is why the firmness of a foam roller determines how much oh-so-good pain you are willing to handle. While a very firm roller will better activate deep tissue, a softer foam can be best when just starting out.
- Texture: Like firmness, the texture of a roller will determine the level of intensity. This can range from a perfectly smooth (gentler) surface to a spiky (really intense) one. If you are looking for deep muscle massage and myofascial release, you will want to opt for a version that is firm and has a bumpier texture.
- Portability: If you’re looking to travel with your roller during your next race, you’ll want something that fits in a standard suitcase.
- Tech Features: For an added level of muscle activation, many new foam rollers on the market now include vibration and even added heat.
How We Tested
Every foam roller on this list has been evaluated and vetted by our team of test editors. We’ve spent hours using these rollers for warming up and activating tight muscles pre-run, rehabbing sore calves, targeting lingering backaches and knots, and massaging tired quads and hamstrings post-long run. In addition, we ranked each roller’s intensity on a one-to-five scale based on its firmness, which we measured by taking the average of three durometer readings.
We also considered the various textures and surface constructions of each roller—taking note of rollers that provided nodules, protrusions, channels, and grooves designed specifically for deep-tissue work—and we noted any additional features, like heat or vibration. The foam rollers below are the top performers over a wide range of intensities that also received high marks for their quality, price, design, and ease of use.
Looking for more ways to bounce back from your workout? Check out our favorite recovery tools, compression socks, and muscle rubs.
OPTP Pro-Roller
Overall Intensity: 1.5 out of 5 | Size: 18 inches | Firmness: Medium | Texture: Smooth
Pros
- Easy to clean
Cons
- Not suited for deeper tissue work
For those just getting started with foam rolling, it’s hard to go wrong with this model from OPTP. The company makes some of the professional-grade rollers that you’ll find in a PT’s office, clinics, gyms, and yoga studios. That means they are designed to withstand constant repeated use daily from dozens of people, so rest assured that these are made of durable quality EVA that will last. Although the foam is the softest we tested, it’s not overly squishy and won’t crush or pack down as you are using it.
Plus, the lightly textured surface has a tread that provides extra grip so you won’t slide around if you’re wiggling around on a slick wood floor or tile at home. We like that it comes in a variety of lengths and styles (there’s also a half-dome option) to accommodate specific movements and a wide variety of exercises and poses.
Veteran rollers may want a little more intensity, but our testers still found that the OPTP offered excellent versatility for hitting more muscle groups.
LuxFit High-Density Foam Roller
Overall Intensity: 3.5 out of 5 | Size: 12, 18, 24, 36 inches | Firmness: Extra firm | Texture: Smooth
Pros
- Lightweight
Cons
- No grooves or textured features
If you want the benefits of a foam roller without making a big investment, give the LuxFit High-Density Foam Roller a try. It’s effective. It’s durable. It’s affordable. The high-density black foam delivers a firm pressure to provide muscle and tissue release and relief. While the foam does have a bit of give, it’s definitely on the harder side of the spectrum and may require some transition time if you are new to foam rolling. However, the smooth, even surface is less intense than rollers with nubs and grooves.
It’s extremely lightweight (6.7 ounces) and comes in four lengths (12, 18, 24, and 36 inches). The low price might make it possible for you to invest in more than one—12-inch is great for traveling or training at the gym where you have limited space. But the 36-inch is the most versatile and a good choice if you want to be able to use your roller to stretch your back. Longer rollers also provide more stability than shorter rollers, which is a factor when you are rolling out your legs one at a time.
LuxFit rollers also come with a three-year warranty and online instructional videos for guidance.
TriggerPoint Grid
Overall Intensity: 2.5 out of 5 | Size: 13 inches | Firmness: Firm | Texture: Slightly bumpy
Pros
- Multiple lengths available
Cons
- Soft enough for beginners, but some may want a firmer roller
Ever hear of the phrase “an oldie but a goodie?” This is it. If you’ve been to a physical therapist’s office, you’ve likely seen a Trigger Point. And for good reason—they last. The multi-density exterior foam covers a rigid, hollow core, which means that the roller retains its shape, even with heavy use, over many years.
One of our testers has had this model for more than five years and it is in like-new condition, despite dedicated use. She’s not alone: This brand has a loyal fan club, with more than 16,000 five-star reviews on Amazon.
We consider this a middle ground in firmness—not too hard, not too soft—which makes it a good introductory roller. It’s available in two lengths (13- and 26-inch), and the hollow center construction also has an unintended benefit: If you are traveling, you can easily stuff your running shorts, top, and socks inside it.
If you like the TriggerPoint feel but are looking for some deeper tissue stimulation, try the TriggerPoint Rush which can penetrate deep into the muscles and trigger myofascial release.
RumbleRoller
Overall Intensity: 4 out of 5 | Size: 22 inches | Firmness: Extra firm | Texture: Very bumpy
Pros
- Gets deep into muscles
Cons
- May be too aggressive for some people
The bumpy knobs on a RumbleRoller foam roller resemble a monster-truck tire and might give the impression that it’s a torture device. But any runner who has experienced the pleasure/pain dichotomy of a good sports massage will appreciate this roller’s unique design. The textured surface of this roller, which comes in three sizes (12, 21, and 31 inches), features nubs that push into knots and pressure points deeper than traditional flat-surfaced foam rollers. It’s designed to mimic the hands of a massage therapist. Indeed, our testers found the roller particularly effective at finding and releasing tight spots in crevices in their shoulders and backs.
It’s worth noting that while the nubs are firm, they do have some give, which enables them to move around (and not dig into) bony areas, like shoulder blades or hips. Another feature: The surface is antimicrobial, which helps prevent the growth of bacteria and fungus—key for households where there are multiple sweaty runners.
Brazyn Morph Bravo Collapsible Roller
Overall Intensity: 3 out of 5 | Size: 16 inches | Firmness: Medium or firm | Texture: Slightly bumpy
Pros
- Lightweight
Cons
- Some testers report it collapsing during use
We got our first look at this unique foam roller when former NFL tight end Nate Lawrie and his business partner Tom Hopkins pitched it on ABC’s Shark Tank in late 2017. The show’s investors were so impressed with the design and concept that they fought over the opportunity to bring it to market. What makes this stand out from other foam rollers is that the Morph is collapsible: Folded down, it’s just 1.9 inches thick, making it easy to pack in a gym bag or carry-on if you’re off to a destination race. The roller is also lightweight (1.5 pounds) and what the company calls “Goldilocks” in density—not too hard, not too soft.
In our testing, we were impressed with how easy it is to collapse and expand it. You simply tug on two tabs to pop it out then push on the ends to close it up. Both actions require minimal effort (key because there is no energy or patience for anything inconvenient after a long run).
The foam is definitely on the softer side, which makes this a good choice for new rollers or those who prefer a gentle touch. If you’re looking for something more intense, grab the Alpha model, which has protruding thumb-shaped nubs for targeting deep tissue.
LifePro Ball Roller
Overall Intensity: 4 out of 5 | Size: 5.5 inches | Firmness: Medium firm | Texture: Notched
LifePro 4-Speed Vibrating Massage Ball
Pros
- Portable
Cons
- May be too aggressive for some
Sure, a traditional foam roller will do the job. After all, most studies praising foam rollers are done on minimalist, no-frills models. But once you try a vibrating version, you might find it hard to go back to basics. Not only does this roller vibrate, but the ball shape also helps you to get deeper into tough knots and muscle tissue. Simply put: It feels good.
With four different speed settings and a notched surface, it allows you to easily get a deep-tissue massage without having to work too hard. The battery can last up to four hours, and it has a safety auto-off feature. It also comes with a lifetime warranty, so if it breaks, you're covered.
Tiger Tail Classic Massage Stick
Overall Intensity: Variable by use | Size: 11, 18, 22 inches | Firmness: Medium-soft | Texture: Smooth
Pros
- Excellent quad roller
Cons
- Might need body weight for deeper pressure
For those times when you want to work out sore quads and calves without getting down on the ground and using your body weight, the Tiger Tail is the best tool for the job. Prior to buying mine, I just used a rolling pin. But the Tiger Tail has some major advantages over the traditional kitchen tool in the battle against DOMS: It has comfy rubber grips that won’t shift in your hands as you press hard into sore muscles. It’s long and lightweight, and easy to angle into any part of the body. And the foam cover is just cushioned enough that you can really dig in without unnecessary suffering.
No, you won’t be able to get the same level of pressure on your muscles as you would with a traditional on-the-floor roller. But for those of us who want to roll out muscle knots on the go or at a desk, the Tiger Tail can be a miracle worker. Check out the classic 18-inch version, which strikes a nice balance between the 11-inch “Roadster” and 22-inch “Long One” while still being able to reach all major muscle groups.
Gaiam Restore Hot & Cold Foot Roller
Overall Intensity: Variable by use | Size: 8 inches | Firmness: Firm | Texture: Textured
Pros
- Great for treating plantar fasciitis
- Can be made both hot and cold
Cons
- Can only be used for feet
If you’ve ever had plantar fasciitis, you’ve likely spent your fair share of time rolling your foot over a frozen water bottle. The classic home remedy is often prescribed as a way to gently massage the tissue that runs along the bottom of your foot while also relieving inflammation. And studies have shown it's one of the most effective ways of treating the condition and preventing a relapse.
While a frozen water bottle is certainly effective and inexpensive, this Gaiam Restore Foot Roller offers an affordable way to upgrade a simple recovery tool. Its textured surface enhances the massage sensation along your arch. And it’s designed to provide both cold and hot therapy (just place in a freezer or hot water before applying). That said, it’s always best to consult with a medical professional. If you are experiencing foot pain and suspect it's plantar fasciitis, talk to your doctor first to get a treatment plan.
Before joining Runner's World, Gabrielle Hondorp spent 6 years in running retail (she has tested top gear from shoes, to watches, to rain jackets which has expanded her expertise—and her closets); she specializes in health and wellness, and is an expert on running gear from head-to-toe. Gabi began her journalism career as a Digital Editorial Fellow for Runner’s World and Bicycling Magazine, and has since advanced to a Runner's World Editor specializing in commerce. She has a double degree in English and Media and Communication from Muhlenberg College where she also ran cross country and track.
