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Giselle Castro-Sloboda Fitness and Nutrition Writer
I’m a Fitness & Nutrition writer for CNET who enjoys reviewing the latest fitness gadgets, testing out activewear and sneakers, as well as debunking wellness myths. On my spare time I enjoy cooking new recipes, going for a scenic run, hitting the weight room, or binge-watching many TV shows at once. I am a former personal trainer and still enjoy learning and brushing up on my training knowledge from time to time. I’ve had my wellness and lifestyle content published in various online publications such as: Women’s Health, Shape, Healthline, Popsugar and more.
Expertise Fitness and Wellness
Anyone can experience bad muscle pain, whether they have a physical job or sit at a desk all day. One easy way to relax and relieve pain is by using a good foam roller. Foam rolling is a type of self-myofascial therapy that’s become a go-to for athletes and fitness enthusiasts alike. It offers an affordable way to warm up, recover and release tension.
The data isn’t clear on how foam rolling works, but research suggests it’s most effective when used at specific times, such as before a workout, to warm up. We’ve put dozens of models to the test, evaluating design, efficiency and experience to help you find the perfect match for your recovery needs.
What is the best foam roller overall?
The best foam roller for you will depend on where you plan to use the foam roller on your body and whether you want more-advanced features. Below, we outline the best foam rollers for targeting different areas of the body, as well as a foam roller for beginners and one with a vibrating feature.
Best foam rollers
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One thing that can be intimidating about foam rollers is their different ridges and groove patterns. Beginners will likely feel comfortable with the Gaiam Restore Muscle Therapy foam roller because it’s on the semi-firm side and looks less complicated than some of its competitors. It’s smooth and made of lightweight recyclable foam. At 18 inches long, it won’t take up much space.
This is a good option for anyone new to foam rolling or anyone who wants a less-firm foam roller. It also comes with a guide that teaches you different foam rolling techniques if you have no idea where to begin. The downside is that it doesn’t feel durable. Athletes who want a deeper and firmer massage may find it lacking because of its design and may prefer one of the heavy-duty foam rollers on the list instead.
If you’re just starting out and want an affordable option, the Gaiam Restore Muscle Therapy foam roller is a good introduction to self-myofascial massage.
Pros:
- Affordable
- Semi-firm and lightweight
- Made of recyclable materials
Cons:
- May be too soft for some users
- Roller looks less durable compared to others on the list
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If you’re looking for a full-size foam roller that’s inexpensive, you’ll want to consider Amazon’s High-Density Round Foam Roller. This foam roller comes in three different sizes: 18 inches, 24 inches and 36 inches. I chose 24 inches because it was an in-between size and is long enough to cover more area. It’s on the firm side, but not so firm that it would be uncomfortable for the average user. It’s smooth and looks like the traditional type of roller you’d find at the gym in the stretching section. It’s versatile enough to use on your back, legs, quads and glutes. Some may like this roller for everyday use, but others may prefer something firmer after a hard workout.
I was able to keep it in a corner without it interfering with space, but you can go with the smaller size if you find this one too long. It’s also very affordable. The 24-inch version is only $14, while the 18-inch is $13 and the 36-inch is $19. No matter which one you select, you’re getting a good deal.
Pros:
- The most affordable foam roller on the list
- Versatile for foam rolling different areas
- Comes in various sizes
Cons:
- It’s a basic foam roller without any unique features
- Athletes may prefer something more heavy-duty
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The Lululemon Double Roller is a great option if you’re looking for a roller that’s multipurpose and neatly stores away. The double roller has a roller within a roller, with each one serving a different purpose. The exterior roller is on the softer side and meant to target your arms and legs, while the interior roller is firmer and meant to target your back. The exterior foam roller has wave-like grooves while the interior roller has a more curved textured design. This makes it easier to get a deeper massage and target tight muscles compared to an all-around smooth roller.
This foam roller is 20 inches long, so it doesn’t take up much room. It’s firm, but not to the point where it’s uncomfortable. I found the interior roller targeted my whole back better than I expected and even got into the areas around my trap muscles that I couldn’t get into with the smoother foam rollers. Although it’s higher in price point, this foam roller is a good option if you want a reliable 2-in-1 option that targets your full body.
Pros:
- 2-in-1 foam roller
- Different textures allow for a deeper massage
- Appropriate for full body use
Cons:
- Expensive
- Some users may not like storage design
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If you tend to deal with tension in your upper back and neck area, then you’ll find relief with the Roll Recovery R4 foam roller. This foam roller is 18 inches long and made up of a high-density EVA foam. It’s thicker than the other foam rollers tested and has a diamond-shaped pattern across the surface, including a deep contoured groove in the center that’s intended to fit with your spine and neck as well as your IT band and Achilles tendon.
For a thick foam roller that weighs 2.6 pounds, it doesn’t feel heavy and it’s intuitive to use. I tried it on my legs and IT band, but I particularly enjoyed the way it felt on my back and neck because it seemed to be perfectly aligned with the areas I was trying to target. The only thing I didn’t enjoy about this foam roller was the sound from the plastic design on the hollow inside when in use. It feels sturdy, but the sound makes you think it’s about to collapse beneath you. Another aspect I found a nuisance was how dirty it got and that it needed to be wiped down after every use (which may be a good practice anyway). Despite those factors, the foam roller still functioned the way it promised and is a solid pick.
Pros:
- Designed to fit the contours of your spine and other parts of your body
- It’s firm so you can achieve a deeper massage
Cons:
- Expensive
- Plastic interior makes sounds when in use
- Collects dirt easily
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If you want an easy option to foam roll while traveling, then the Grace Mobot Foam Roller is the way to go. This foam roller is unique because it also serves as a water bottle, so you can carry your favorite beverage in the recycled stainless steel bottle and use it for muscle relief just about anywhere. This is a fun foam roller that comes in different colors and patterns and is made with EVA foam. It weighs under 2 pounds so it isn’t heavy to carry around. Although this foam roller is one of the smallest on the list, the texture consists of many elevated bumps and grooves to dig into knotted areas. It’s a quick way to relieve muscles while commuting, traveling or even at the gym.
It’s firmer than I would prefer, so it doesn’t feel as good on my back, but I would recommend using it on your legs. If you prefer a foam roller to cover greater areas of your body, then I suggest one of the other larger rollers on the list. It’s helpful to note that the best way to keep the water bottle function of the Mobot in tip-top shape is to hand wash it. Don’t be surprised if you get impressed looks and compliments when sporting this bottle.
Pros:
- Portable
- Firm roller
- Can be used as a water bottle
Cons:
- Some people may find it too small
- Expensive