The 5 Best Foam Rollers Of 2024, Tested By A Fitness Editor
It hurts so good.
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If I could do only one post-workout recovery activity for the rest of my life I'd choose foam rolling. It's pretty much your own personal masseuse that's available anywhere, anytime. (But much more affordable!) Unfamiliar? It's a foam cylinder that tackles all the nooks and crannies of your muscles to help alleviate pain—specifically legs, glutes, and back. I deem it an essential tool for athletes, gym-goers, avid walkers, and runners. But, what exactly are the benefits?
"The number one proposed benefit of foam rolling is to increase blood flow to a particular tissue—muscle, tendon, or ligament," says Landon Uetz, PT, DPT. "An increase in blood flow often aids in recovery by reducing soreness and stiffness, and promoting healing." Regularly using one in your routine can also help improve your range of motion and flexibility since muscle tension is released, says Eva Lassey, PT.
Best Foam Rollers
The best foam rollers perform a deep-tissue massage with just your body weight. Each foam roller was evaluated based on texture and size when rating its performance. First, it's essential to figure out what your preference is before taking the plunge on a purchase.
What To Consider
Texture
Texture is everything when choosing a foam roller. What feels good to some people may feel very uncomfortable to others. Uetz says those with sensitive skin and who have trouble tolerating deep-tissue massages should avoid firm foam rollers. Why? Well, it won't feel very good! "Similarly, if you are experiencing acutely sore muscles you may respond better to a softer texture roll rather than something hard as a rock."
Aside from firmness, foam rollers come in smooth or nubby varieties, which both offer different benefits. Generally, smooth foam rollers distribute pressure evenly, while spike-y textures create a more intense massage that helps combat muscle knots and tightness, says Lassey. For more neutral pressure, it's best to find a smooth foam roller with a grid-like texture that isn't harsh—like our top pick—the TriggerPoint Multi-Density Foam Roller.
Size
Many foam rollers are about 13 inches, while some are much longer, such as the lululemon Double Roller at 20 inches. I find that shorter models are best for targeting smaller muscle groups like hamstrings, and longer models are more comfortable on the back.
One of my picks, the Amazon Basics High-Density Foam Roller, is an excellent choice for keeping stable while massaging your back (it's 18 inches!). Ultimately, it's dependent on your size preferences and what muscles you're aiming to target.
How We Chose
For the past several weeks, Women's Health fitness commerce editor Nicolette Accardi has tested several of the most popular foam rollers to help alleviate soreness pre and post-half marathon training. Aside from testing, physical therapists told her what features truly make a great foam roller regarding texture and size. Read on for a curated list of the best foam rollers.
TriggerPoint TriggerPoint Grid Foam Roller
Pros
- Super plush yet firm
- Works great for all muscle groups
- Affordable price point given the quality
Cons
- Can't feel much surface texture if you want a more intense massage
After testing foam rollers for several weeks, I concluded the 13-inch TriggerPoint Grid Foam Roller slays its competition. It felt perfect for each muscle group I targeted (legs, glutes, and back) and was equally comfortable in all areas. The ultimate test is how it performs on the back, and I swear there was no pain. It got all my knots without forking over $100 for a massage. Yay for saving money!
Despite its hollow plastic interior that helps maintain shape, I found the foam to be the most plush compared to other options. It's firm enough to provide relief, yet it maintains softness. Although there's a grid texture and tiny spikes throughout, it's super light and not aggressive.
For full disclosure, I didn't feel the grid and spikes much, so I'd say it leans more on the smooth side. I'm impressed it still managed to tackle my aches and pains, which proves it's great for everyone (even those sensitive to massages!).
Read more: Best Massage Guns
| Material | EVA foam |
|---|---|
| Size | 13 x 5.5 x 5.5 in. |
| Texture | Grid, spikey |
Pros
- Bargain price tag compared to other options on this list
- Best for back rolling given the length
- Extremely lightweight
- Very firm but not uncomfortable
Cons
- No surface texture if you prefer a rougher surface
- Not good for deep tissue massaging
The Amazon Basics High-Density Round Foam Roller is the ultimate steal for just under $12. The lightweight foam is surprisingly firm, but squishy enough to soothe muscle tension gently.
Out of all the muscle groups I tested it on, I find it best for back rolling given it's 18 inches. Unlike the TriggerPoint Grid Foam Roller, the long length kept me supported and stable while rolling my back—I didn't slip off once! Plus, it caused me no back pain like other options on this list. It's fully smooth with no surface texture, so it's not the best for deep-tissue massages if that's what you're aiming for.
| Material | Polypropylene |
|---|---|
| Size | 18 x 6 x 6 in. |
| Texture | Smooth |
Pros
- Vibration encourages blood flow
- Comfortable, smooth texure
- Therabody app has recovery tutorials
Cons
- Select vibration levels don't stay in place
- The most expensive option on this list
- Heavier than most foam rollers
The 12-inch Therabody Wave Roller is the most high-tech foam roller I've tested. Like the iconic Theragun, it's chargeable and uses vibration to ease muscle pain and tension. It has five vibration levels, and some are intense.
"Massaging foam rollers with vibration features can enhance the benefits by providing deeper muscle relaxation and increased blood flow," says Chris Pruitt, CPT.
It felt super good on my hamstrings after a long run. However, I could only feel the vibration well when moving slowly with the first and second vibration settings. I found myself unable to use levels three through five, but not because it was uncomfortable—it wouldn't stay in place. It could be because I'm petite and don't apply enough weight onto it, so it could be dependent on who's using it. It's comfortable, but I found it difficult to benefit from every vibration setting.
Although it has a wavy grid texture, it's still smooth with almost no added surface texture. If you're stumped on how to use it efficiently, it connects to the Therabody app via Bluetooth for massage routines. It's important to note it's heavy and firm. For a lighter option that looks similar, the TriggerPoint Grid Foam Roller will get the job done without added frills.
| Material | EVA foam |
|---|---|
| Size | 12 x 5.1 in. |
| Texture | Smooth |
Pros
- Good value
- Mimics a deep tissue massage
- Intense surface texture
Cons
- Not good for those sensitive to deep tissue massages
- May be too firm for some
- Longer if you prefer a shorter model
The name speaks for itself! The lululemon Double Roller is a 20-inch two-in-one value for tackling pain. Its exterior has very firm, prominent ridges designed for massaging the legs and arms, while the interior foam roller has very deep indentations for the back.
I didn't find this foam roller the most comfortable compared to other models I tested, but it was effective. For me, it's best for hamstring tension. I'm too sensitive to the combination of extreme firmness and surface texture, so this would be best for someone who can handle high pressure. I couldn't tolerate it on my back, while the insert was only ideal for my calves given the shape.
| Material | Dense foam |
|---|---|
| Size | 20 x 5 in. |
| Texture | Rigid |
Pros
- The handles make it easy to target areas precisely
- Pressure control
- High surface texture
- Great for deep tissue massaging
Cons
- Can be painful when too much pressure is applied
- Surface texture can be too much for those who are sensitive
The Centr Massage Roller Stick is the only handheld foam roller option on this list, which makes it a star. It's very firm, which is not my favorite, but I love how I can strategically control the pressure. It also reaches difficult spots precisely!
The roller itself (not including the grips) is extremely short at about 10 inches and thin, but it's still powerful. It hurts my legs and back if I apply pressure hard, but it feels heavenly when done lightly. It's one of the spikiest and most rigid foam rollers I used, but it feels less aggressive compared to the lululemon Double Roller.
| Material | EVA foam |
|---|---|
| Size | 20.6 x 2 in. |
| Texture | Rigid, spikey |
Meet The Experts
- Landon Uetz is a physical therapist and pickleball instructor on TeachMe.To.
- Eva Lassey is a physical therapist and founder of DrSensory.
- Chris Pruitt is a certified personal trainer at WorkoutHealthy.
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Nicolette Accardi is the Fitness Commerce Editor at Women’s Health with a specialty in running content. She likes to chase her next best time by testing out shoes and other running gear while training for races. Nicolette studied journalism and health sociology at Rutgers University. She has written for NJ.com, VICE, Rolling Stone, NBC News Select, and U.S. News & World Report.
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