The 12 Very Best Foam Rollers

Whatwe’relookingfor

Length:13 inches |Texture:Bumpy |Density:High |Special features:Rigid hollow core for durability

A favorite of everyone frommarathon runnerstoAmerican Ballet Theatre dancers, the TriggerPoint Grid foam roller gets high marks for its bumps and ridges that simulate a hands-on massage, and its firm core that helps it keep its shape even after years of use. It’s the first foam roller I recommend to everyone because it’s firm without being too stiff and cushioned without being too forgiving. At around $40, it’s pretty reasonably priced for the high-density grid pattern and more than-a-foot-long size. The TriggerPoint is also easy to find at most major retailers, which is key if you’re ever away from home and need a quality foam roller on the go (I’ve bought a new one more than once while traveling for track meets).

I’m not the only fan: “It’s just the right density to be effective without bruising,” says Radan Sturm, founder of the strength-training studioLiftonic. “A lot of rollers are too hard and will bruise rather than release. It’s the perfect size that allows you to target all major parts of the body.”Flexibility expertssay rolling on the TriggerPoint not only eases sore muscles after a workout, but it can loosen up your body before a stretching session. Alain Saint-Dic, former head of training and development at the stretching and recovery studioStretch Relief, likes how the TriggerPoint allows for deep pressure, and Kika Wise, founder ofKika Stretch Studios, says that compared to a roller with a smooth surface, the TriggerPoint will get into the tissue a little bit better, allowing for a more intense experience. This length is ideal for targeting the muscles of one leg at a time, but it’s also available in a twice-as-long,26-inch sizeif you want a longer roller.

Length:12 inches, 18 inches, 24 inches, and 36 inches |Texture:Smooth |Density:High

The deep, focused pressure of the TriggerPoint isn’t for everyone. If you’re prone to bruising or are new to rolling, you might want a simpler — but still effective — option, like this one from AmazonBasics. The high-density foam means you’ll still feel a lot of pressure, but it’ll be evenly distributed throughout the roller’s surface area. “I prefer the smooth rollers over textured, to evenly massage out muscles,” says Julie Cobble, a master instructor atPhysique 57barre studio, who says this model works great. This foam roller comes in four sizes, up to 36 inches — the length of the standard foam rollers found in most gyms.

Length:20 inches |Texture:Bumpy |Density:High

For a foam roller that combines the firmness of a high-density roller (like the Amazon Basics roller, above) with the texture of the Trigger Point Carbon (our best deep-tissue foam roller, below), Oceanfoam’s Tidal Roller fits the bill. “It has a wavelike textured surface on the exterior, which digs into my muscles and offers a medium-level intensity,” Rellosa says. (Rolling feels more intense on a stiffer model with bumpier edges, like the Trigger Point Carbon.) Plus, it comes in 28 colors and is made with ecofriendly materials — the outer material is made with algae foam, and the core is made with recycled EVA foam. Rellosa also likes the smallerRipple rollerfrom Oceanfoam, which is just 11 inches long and can fit in his backpack’s side water-bottle sleeve when he’s traveling.

Length:16 inches|Texture:Smooth and bumpy |Density:High

If you’re looking to upgrade to an even firmer option, the RAD Axle is my favorite. It’s more rigid and bony than the Oceanfoamaboveowing to the Axle’s EVA foam exterior and hard ABS plastic inner core. The wide indented center creates a cradlelike nook for my spine, IT bands, and calves, and during my testing, I found the Axle’s groove to offer more space and better cradling than the similarly shaped Roll Recovery R4below. The Axle is also convertible: The brand’smassage deep-tissue rod(which is sold separately) can be inserted through the small hollow center hole, basically creating a beefed-up rolling pin. This allows someone else to help roll you out in hard-to-reach areas, such as the upper hamstrings or inner thighs. At 16 inches long, the Axle is relatively compact, but it still works great for targeting my large muscle groups, including my back, quads, and glutes. If I’m overly sore from a heavier lift or harder run, the Axle’s firmness level can feel a bit uncomfortable, so it’s not one I’d recommend if you’re new to foam rolling, but it’s a good advanced option.

Length:13 inches |Texture:Very bumpy |Density:High

We recommend using this foam roller when you want an intense massage. Like its name suggests, the Carbon has spiky, firm nodules that dig into the muscle and work deep layers of muscle tissue. While softer foam rollers on this list are suitable for full-body rolling, the Carbon is designed to target smaller, particularly tight areas, like your calves. This is the firmest foam roller on this list (in fact, there’s not much foam in it — its hollow construction is more like a compact version of theChirp Wheelbelow), which is why it’s the model we’d recommend if you want a less forgiving, more strenuous foam-rolling experience.

Length:36 inches |Texture: Smooth |Density:Medium

There are times when you’ll want a slightly softer foam roller, such as when you’re using one for more therapeutic massage. I recommend this one from OPTP, which has a just-right density for warming up and relaxing muscles before stretching. And Jan Lefkowitz, a chiropractor atBody in Balance Chiropractic, recommends laying it down underneath your back to improve your posture. “Think of what your middle and upper back look like when you slouch,” he says. “You are essentially doing the opposite with this stretch.” (It also comes in a smaller, travel-friendly12-inch size.)

Length:18 inches and 36 inches |Texture:Smooth |Density:Medium

For a less expensive, lighter foam-rolling experience, check out this one from Gaiam, which will provide a less intense massage. Fashion stylist Beverly Nguyenswears bythis foam roller, which she calls an extension of herself. After a particularly brutal period of travel during an awards-season run, her Pilates instructor suggested she try foam rolling, which she now does all the time. “I run outside and it’s pretty hard on my body, so I need it for my calves, lower back, and neck,” she says.

Length:13 inches |Texture:Bumpy |Density:High |Special features:3-speed vibration

If you want something that provides an even deeper release than your standard high-density rollers, check out the extra-firm, vibrating Vyper, which has three speed settings for mixing up the intensity of your massage. Though it’s a high-density roller, it has a soft, almost fabric-like texture that feels forgiving on the skin and doesn’t grip or snag your clothes when you’re rolling on it. I was first introduced to the Vyper as a collegiate athlete: It was the foam roller that I gravitated toward before my runs and workouts because it requires little to no effort, thanks to the highly effective vibration feature. You simply apply your weight or lean against the Vyper, and the high torque motor will loosen your muscles, making you feel rejuvenated. Rellosa prefers using the Vyper for rolling out his back and says that the vibration feels surprisingly intense, even on the lowest setting. “Sometimes it’s hard to get the foam roller to stay still (if I’m just rolling out my calf, for example, the Vyper will jostle around when it’s vibrating), so I find it best for rolling out big muscle groups where you can lean into the floor and apply pressure to the Vyper,” Rellosa explains.

Both in his practice and in his own personal use, Lefkowitz “has found that vibrational technology does some pretty amazing things in terms of decreasing pain and muscle recovery.” Hetold usthe Vyper can bring powerful relief to the IT band area (the outsides of your thighs), as well as the quads and glutes. Celebrity personal trainerDanny Musicosays, “It gets deeper into muscles than any other foam roller I’ve used,” andBarry’s BootcampCEO Joey Gonzalezonce called it“the Tesla of foam rollers.” With a battery life of two hours, the only real downside is that you’ll have to remember to recharge the Viper periodically.

Length:11 inches |Texture: Bumpy |Density:High |Special features:Doubles as a water bottle

This stainless-steelwater bottlewrapped in bumpy EVA foam is a simple, effective foam roller that you can keep on hand when you need both items. “I’ve taken the 40-ounce version to track practices to roll out my legs before and after workouts,” Rellosa says. However, because it doesn’t have as large a surface area as other rollers on this list, the Mobot is best for targeted foam rolling, like massaging one leg at a time. While Rellosa says he was worried that the foam wrap would slip and come apart from the bottle after heavy sessions of rolling, it’s held up and hasn’t shown signs of wear. In terms of size, the 40-ounce version is harder to fit in the mesh sleeves of backpacks, but the brand makes smaller, more portable 27- and 18-ounceversions. When it’s full, the water inside doesn’t impact rolling sessions at all. Just note: Rellosa says that the bottom of the bottle can “sweat” when it’s filled with ice, and that condensation can sometimes get on your rolling surface.

Length:18 inches |Texture: Bumpy |Density:High |Special features:Center groove for spine and neck

As a runner, Rellosa has used this roller from Roll Recovery as his main training companion. This model has a deep center groove, which allows you to roll out your back without putting pressure directly on your spine. “When doing IT band stretches, the two ridges on either side of the groove are great because they’re not aggressive or bumpy enough to be painful, but they’re not completely smooth, either,” Rellosa says. The result is an ideal amount of pressure for bigger muscles on the body, like your quads and back. Rolling out with the R4 has become part of Rellosa’s daily routine, and he says it’s definitely helped prevent running-related injuries.

Sizes:Available in 6-, 10-, and 12-inch diameters |Texture:Rubber texture |Firmness:Medium

If you’re looking for a foam roller specifically for your back, I recommend checking out the Chirp Wheel. Comedian Gina Yashere, the co-creator and co-star of the sitcomBob Hearts Abishola,told usthat the Chirp Wheel gave her the height and surface area she needed to stretch out her back. “From the moment I rolled out on one — and heard my back crack like a sheet of bubble wrap — I was hooked,” she writes. The Chirp Wheel’s design fits perfectly between her shoulder blades: “Using it is more or less like using a foam roller,” she says. “Lie on the (surprisingly comfortable) padding that surrounds the wheel and then line up your spine with the groove in that padding, which circumnavigates the wheel (the brand calls this groove aspinal canal). The pressure is concentrated on whatever area of your spine is in the groove and the few inches of muscle on either side of it.”

Strategist senior editor Winnie Yangalso approves of the Chirp Wheel. “It does work much better for stretching out your back than a regular foam roller,” she says, but cautions that “the narrower rolling surface the wheels have can require a little more attention to position them properly and to maintain your balance, but the shape also makes these easier to store.”

Chirp offers models in different diameters: The12-inch diameteroffers low pressure, while thesix-inch wheelprovides deep pressure to knotty muscles.

Length:18 inches|Texture:Bumpy |Density:Light

A foam roller with bigger divots — which you can apply with various pressure — will give larger muscle groups (like your quads or hamstrings) a deeper massage than a flat, textureless roller. I recommend this roller from Rollga, which has four knobs that allow you to knead out your legs. ActressKaley Cuococredits this soft foam roller with changing her life a few years ago. Its big divots are great at targeting Cuoco’s leg muscles — which get sore from riding horses and working out — more so than a softer, flatter model that wouldn’t apply as much targeted pressure. The Rollga also comes in three other versions:the soft-density model, themedium-firmmodel, and thePro model.