Skip to content

Top Navigation

Shape Shape
  • Fitness
  • Health
  • Healthy Eating
  • Fashion and Beauty
  • Lifestyle
  • Celebrities and News
  • About SHAPE

Profile Menu

Your Account

Account

  • Join Now
  • Your Profile
  • Newsletters
  • Email Preferences
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Log Out
Login
Pin FB

Explore Shape

Shape Shape
  • Explore

    Explore

    • The Best Inner-Thigh Exercises of All Time

      The Best Inner-Thigh Exercises of All Time

      16 trainer approved thigh exercises Read More
    • Why You're Gaining Weight While Working Out and Eating Well

      Why You're Gaining Weight While Working Out and Eating Well

      Gaining weight while working out is totally normal. Here's what you need to know about that number on the scale post-sweat sesh. Read More
    • Ultimate Guide to Strength Training for Beginners

      Ultimate Guide to Strength Training for Beginners

      This total-body beginner weight lifting routine is the easiest way to ease into strength training as a newbie. Read More
  • Fitness

    Fitness

    See All Fitness
    Here's What a Perfectly Balanced Weekly Workout Schedule Looks Like

    Here's What a Perfectly Balanced Weekly Workout Schedule Looks Like

    Follow this expert-backed gym regimen to give your results a major boost.
    • Workouts
    • Cardio
    • Strength Training
    • Bodyweight Training
    • Yoga
    • Exercise Recovery
    • Exercise Tips
    • Race Training
    • Workout Trends
    • Playlists
  • Health

    Health

    See All Health
    The Best Foods for Hair Growth, According to Dietitians

    The Best Foods for Hair Growth, According to Dietitians

    While your diet is only one factor to determine how fast your hair grows, there are certain foods that experts say can speed up the process. Learn how to support your stands from the inside out.
    • Sleep
    • Sexual Health
    • Mental Health
    • Healthy IRL
  • Healthy Eating

    Healthy Eating

    See All Healthy Eating
    Is It Better to Drink a Protein Shake Before or After a Workout?

    Is It Better to Drink a Protein Shake Before or After a Workout?

    Protein is essential for building bigger and stronger muscles, but the timing of your intake depends on your own nutritional needs.
    • Healthy Recipes
    • Food & Nutrition
    • Healthy Cooking
    • Healthy Eating
    • Vegan Diet
    • Vegetarian Diet
  • Fashion and Beauty

    Fashion and Beauty

    What Happens When You Stop Wearing a Bra?

    What Happens When You Stop Wearing a Bra?

    There's nothing quite like taking your bra off at the end of the day, but does not wearing a bra altogether cause sagging? Here's what the experts have to say.
    • Fashion
    • Beauty
    • Workout Clothes
    • Beauty Files
    • Workout Gear
    • Shoes
    • Leggings
  • Lifestyle

    Lifestyle

    See All Lifestyle
    The Complete Guide to Zodiac Signs and Their Meanings

    The Complete Guide to Zodiac Signs and Their Meanings

    From fiery, competitive Aries to empathic, psychic Pisces, here's your complete guide to all 12 zodiac signs dates and their meanings.
    • Astrology
    • Sex and Love
    • Travel
    • Relationships & Love
  • Celebrities and News

    Celebrities and News

    See All Celebrities and News
    • Interviews
    • Celebrity News
    • Celebrity Workouts
  • About SHAPE

Profile Menu

Your Account

Account

  • Join Now
  • Your Profile
  • Newsletters
  • Email Preferences
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Log Out
Login
Sweepstakes

Follow Us

  1. Shape.com
  2. Fitness
  3. Workout Gear
  4. The Best Foam Rollers for Muscle Recovery

The Best Foam Rollers for Muscle Recovery

By Chelsey Hamilton and Emily Belfiore Updated September 14, 2021
Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.
Skip gallery slides
FB Tweet
woman foam rolling with best foam roller for muscle soreness

Trust, your muscles will thank you.

Start Slideshow

1 of 13

FB Tweet
Pinterest Email Send Text Message Print

Benefits of Using a Foam Roller

Foam-Roller-Intro-Slide-AdobeStock_186667853
Credit: AdobeStock

Being sore after a tough workout is no fun. But thankfully, there's a simple way to both prevent and ease aches and pains after the fact: foam rolling. While it can be practiced either before or after intense exercise, research shows that regularly rolling out your muscles offers a slew of benefits, like reducing muscle fatigue and soreness, speeding up recovery, and enhancing overall muscular performance.

Lauren Roxburgh, a trainer and structural integrative specialist, previously told Shape that "a regular rolling practice can help you lengthen muscles by turning off overworked muscles and helping you tune into stabilizing muscles like your core, inner thighs, triceps, and obliques." According to Roxburgh, even if you only use a recovery tool — like a foam roller — sporadically, you're still "cleaning out some lactic acid that builds up in your muscle during exercise," as well as rolling out the fascia (or connective tissue in the muscles). There are tons of different exercises you can do with a foam roller too. Regardless of when or how you use your roller, it's worth it to have this handy tool ready when you need it. 

1 of 13

Advertisement
Advertisement

2 of 13

FB Tweet
Pinterest Email Send Text Message Print

How to Find the Best Foam Roller

Foam-Roller-In-Store-GettyImages-1325753692
Credit: Getty Images

Now that you know the main benefits of foam rolling, you may be wondering which is the best foam roller to buy. Below is a list of the best foam rollers, including different types like muscle roller sticks, spiked foam rollers to reach your trigger points, and even a vibrating foam roller for a pseudo-deep tissue massage. Sounds heavenly, right? 

When shopping for a roller, pay close attention to its density. Foam rollers come in high-density, medium-density, and soft-density options to suit the range of intensity levels needed for muscle recovery. The firmer the roller, the more intense and targeted the massage it creates. Those looking to mimic the benefits of a deep tissue massage will fare better with a high- or medium-density roller, whereas those who are sensitive (or prone to bruising) will enjoy the softness of a soft-density foam roller. 

Keep scrolling to shop the best foam rollers that aid in muscle recovery — they've received glowing reviews from customers for their abilities to relieve aches and pains. 

2 of 13

3 of 13

FB Tweet
Pinterest Email Send Text Message Print

Best Overall: TriggerPoint GRID Foam Roller

best-foam-rollers-muscle-recovery-triggerpoint
Credit: TriggerPoint / Walmart
BUY IT, $30 (WAS $40)

The TriggerPoint foam roller has a three-dimensional surface and a hollow plastic inner tube that offers more stability and firmness to roll out tight muscles and knots. BTW, the different stripe patterns aren't just for decoration; they're designed to replicate the feel of a massage therapist's palms, fingers, and fingertips on your muscles. The 26-inch roller is long enough to roll out large areas of your body at once. 

TriggerPoint therapy tools are very popular among workout fanatics, and this foam roller is no exception — reviewers gave it a 4.7-star rating, and one user said, "Never quite got into foam rolling, knew it was good but it just always seems uncomfortable and painful when I would try it out on those solid, hard foam rollers they have that gym, but this foam roller is nothing like that! It feels so great and my muscles feel so much better after! I can't go a day without rolling."

3 of 13

Advertisement

4 of 13

FB Tweet
Pinterest Email Send Text Message Print

Best High-Density: Amazon Basics High-Density Round Foam Roller

best-foam-rollers-muscle-recovery-amazonbasics
Credit: Amazon
BUY IT, $14

This budget-friendly 18-inch rounded foam roller is a great beginner, no-frills option that's super affordable. The firm yet lightweight roller is ideal for rolling out muscles anywhere on your body, and though it isn't textured, customers say the firm material works really well on tight, sore muscles and is the perfect size for easy rolling. 

In fact, more than 6,800 Amazon reviewers gave it a five-star rating. "I purchased this foam roller to practice my balance work," said one reviewer. "I have discovered it is perfect for rolling my spine and massaging my calves and hamstrings. I use it to practice all sorts of basic exercises and I think for the price, it is really worth it. I find it very, very firm which is what I wanted but if someone is expecting a soft, gentle massage, I don't think this would be that."

4 of 13

5 of 13

FB Tweet
Pinterest Email Send Text Message Print

Best Medium-Density: OPTP Lo Rox Aligned Foam Roller

The Ultimate Back Roller
Credit: Amazon
BUY IT, $65

Slightly softer than a high-density roller, the OPTP Lo Rox Aligned Foam Roller is firm enough to provide relief without being too intense on what it's rolling over. This ensures the proper resistance for a quality massage — and helps explains why it's been dubbed the "Goldilocks of foam rollers" by at least one reviewer. This roller measures 36 inches in length and 6 inches in diameter, which makes it perfect for pretty much the whole body: back, lower neck, lats, shoulders, hips, hamstrings, quads, and calves. 

"I have been foam rolling daily since receiving the Lo Rox roller and feel amazing," shared one Amazon reviewer. "The roller is the perfect density (IMO) and has tiny 'nubs' on it which help to relieve any aches you have going on, as well as keep the roller in place on carpet or a yoga mat. It's also long enough to support your entire spine vertically when doing other exercises." 

5 of 13

6 of 13

FB Tweet
Pinterest Email Send Text Message Print

Best Soft-Density: OPTP Pro-Roller Soft Density Foam Roller

The Ultimate Back Roller
Credit: Amazon
BUY IT, $52

Designed to be gentle, the OPTP Pro-Roller Soft Density Foam Roller still massages tight areas and delivers relief. People who find medium- and high-density foam to be too intense for their muscle recovery should check out this lightweight and durable option with a 4.7-star rating. The soft foam roller measures 36 inches long, has a 6-inch diameter, and features a textured pattern that grips the floor for more stability. 

"I have several rollers for massage and this is my favorite as it is soft and comfortable when putting body weight into it," one reviewer shared. "The surface and material are also nice for staying on your skin… and not slipping off. Great for pressing my trigger points without the sky-high pain one gets from the harder rolls. So glad I finally got a soft one." 

6 of 13

Advertisement
Advertisement
Advertisement

7 of 13

FB Tweet
Pinterest Email Send Text Message Print

Best Stick: Tiger Tail Massage Stick

best-foam-rollers-muscle-recovery-tiger-tail
Credit: Tiger Tail / Amazon
BUY IT, $28

If you need a more targeted (or gentle) massage, go with this foam roller massage stick by Tiger Tail. It has two handles and a foam portion in the middle, so you can target specific areas on your body while still staying comfortable. (Runners, it's great for your shins and calves!) What's more, this 11-inch option is perfect for traveling or bringing with you on the go for a quick muscle roll-out anywhere. 

One reviewer said it "hurts so good" and continued, "It can be a bit painful if your muscles are very tight, but with just a few rolls, it helps loosen up the knots and relieve your pain. It's extremely hard to massage your own muscles and have it feel as good as a professional massage, but this comes closer to that. This feels like heaven the day after a heavy workout!"

7 of 13

8 of 13

FB Tweet
Pinterest Email Send Text Message Print

Best Vibrating: Vulken High-Intensity Vibrating Foam Roller

best-foam-rollers-muscle-recovery-vulken
Credit: Vulken / Amazon
BUY IT, $80 (WAS $100)

If you're looking for a vibrating foam roller for intense relief that mimics a deep tissue massage, this high-intensity roller by Vulken is the best choice for you. This super innovative tool offers four speed settings for you to choose from, including an auto option that continuously pulsates for complete muscle relaxation. It also comes with a handy carrying case for easy transportation and a rechargeable battery that customers say lasts a really long time. (Check out another vibrating foam roller that impressed our editors.) 

One reviewer called it "a must-have roller" and said, "The Vulken roller works just the same or better than the higher priced rollers. I love the different speeds and the length of the roller makes it easy to use on more areas of your legs. I am a runner and my feet and legs need constant rolling. The vibration of the roller makes it easier to roll. You can just sit still and let it work on your muscle pain. The roller charges quickly and is easy to travel with."

8 of 13

9 of 13

FB Tweet
Pinterest Email Send Text Message Print

Best Spiked: Rumble Roller Textured Muscle Foam Roller

best-foam-rollers-muscle-recovery-rumble-roller
Credit: RumbleRoller / Amazon
BUY IT, $44

With large spikes that mimic acupuncture therapy spikes, this textured muscle foam roller offers the most intense massage. The specially formed bumps are firm yet flexible, designed to feel like a deep tissue massage. It may look painful, but the roller offers tons of relief for especially sore or tight areas — that's why it has a 4.5-star rating from customers. Users note that while it may seem intense at first, it's actually extremely effective at reaching trigger points. Spiked foam roller beginners are better off with this groovy roller from Planet Fitness, which offers a gentler pressure level. (Related: Which Is Better: A Foam Roller or Massage Gun?)

"This works great for large surfaces," one Target shopper wrote. Another added that it delivers. "great deep tissue foam rolling."

9 of 13

Advertisement
Advertisement
Advertisement

10 of 13

FB Tweet
Pinterest Email Send Text Message Print

Best for Targeted Relief: RumbleRoller Beastie Bar

The Ultimate Back Roller
Credit: Amazon
BUY IT, $50 (WAS $60)

While the RumbleRoller Beastie Bar isn't technically a foam roller, it's one of the best tools for long-lasting muscle recovery. It delivers targeted relief with its unique build, which features two of the brand's original Beastie Balls that mimic deep tissue penetration where you need it most — whether it be the back, neck, shoulders, quads, feet, etc. And thanks to its stick design, you can easily roll out the hard-to-reach knots you're looking to target while maintaining a firm, controlled grip. (Or you can attach it to its mounting station for a hands-free massage.) Experienced users recommend starting with light pressure and eventually building up as you become more accustomed to the Beastie Bar. 

"I love it," one Amazon shopper raved. "It is amazing at rolling areas that foam rollers or The Stick can't hit. I still use my foam roller and my stick, but this allows me to pinpoint problem areas. It seemed a little pricey, at first. But it is worth every penny. I highly recommend this product." 

10 of 13

11 of 13

FB Tweet
Pinterest Email Send Text Message Print

Best for Beginners: Gaiam Restore Muscle Massage Therapy Foam Roller

The Ultimate Back Roller
Credit: Amazon
BUY IT, $63

Those seeking a straightforward foam roller will enjoy the beginner-friendly Gaiam Restore Muscle Massage Therapy Foam Roller, which has a 4.6-star rating on Amazon. Its easy-to-navigate 36-inch design allows for full-body muscle relief, helping you improve your mobility, relieve stress, and promote healthy recovery with every roll. The affordable foam roller offers a medium-firm density to soothe without overstimulating the muscles, making it better suited for post-workout recovery rather than pre-workout warmups. 

"I had a lot of back pain and my dad suggested I use it to loosen the muscles. I used it for 10 to 15 minutes and I was amazed my pain was so much better I wasn't hunched over anymore," an Amazon shopper wrote, adding, "I use it on my side, on my back all the way up to my shoulders. It's stiff enough to rub anywhere though. If I needed I could roll it on an arm or leg too." 

11 of 13

12 of 13

FB Tweet
Pinterest Email Send Text Message Print

Best for Backs: Acumobility The Ultimate Back Roller

The Ultimate Back Roller
Credit: Amazon
BUY IT, $63

There's nothing worse than not being able to reach the knot in your back that's causing you trouble. With The Ultimate Back Roller from Acumobility, you can achieve targeted massage relief thanks to its chiropractor-designed bump pattern and unique circular shape. And it provides that relief without creating any unwanted pressure on the spine. It's built from a heavy-duty EVA material that won't bend or warp after extended use, giving you the confidence to roll for however long you need. In fact, it can even help improve your posture — who doesn't need that? (Related: I Improved My Posture In Just 30 Days — Here's How You Can Too).

"I have two compressed discs in my upper back from a work accident six years ago," one customer began their five-star review. "I live in agony, I can't sit in certain positions because it'll spasm… The knobs dug into my back muscles like a deep tissue massage from [Dwayne 'The Rock' Johnson] and cracked my spine from neck to [buttcrack]. Did I mention I found Jesus? The pain in my back disappeared. Is this what it's like to live pain-free?"

12 of 13

Advertisement
Advertisement
Advertisement

13 of 13

FB Tweet
Pinterest Email Send Text Message Print

Best for Physical Therapy: Rolling With It Foam Roller

The Ultimate Back Roller
Credit: Amazon
BUY IT, FROM $21

Perfect for at-home physical therapy treatments, the Rolling With It Foam Roller features a soft exterior and medium-firm density core to effectively sustain pressure on targeted muscle groups. This combination of smooth and firm relieves pain in the back and neck while promoting core and spinal stabilization. It also improves muscle mobility, flexibility, and reflexology in addition to aiding in pre- and post-workout soreness relief. 

"My 10-year-old daughter needs it for physical therapy and it's really helping her recover quickly," one reviewer said. "Great product. Nice density and texture."

13 of 13

Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

    Share the Gallery

    Pinterest Facebook
    Trending Videos
    Advertisement
    Skip slide summaries

    Everything in This Slideshow

    Advertisement

    View All

    1 of 13 Benefits of Using a Foam Roller
    2 of 13 How to Find the Best Foam Roller
    3 of 13 Best Overall: TriggerPoint GRID Foam Roller
    4 of 13 Best High-Density: Amazon Basics High-Density Round Foam Roller
    5 of 13 Best Medium-Density: OPTP Lo Rox Aligned Foam Roller
    6 of 13 Best Soft-Density: OPTP Pro-Roller Soft Density Foam Roller
    7 of 13 Best Stick: Tiger Tail Massage Stick
    8 of 13 Best Vibrating: Vulken High-Intensity Vibrating Foam Roller
    9 of 13 Best Spiked: Rumble Roller Textured Muscle Foam Roller
    10 of 13 Best for Targeted Relief: RumbleRoller Beastie Bar
    11 of 13 Best for Beginners: Gaiam Restore Muscle Massage Therapy Foam Roller
    12 of 13 Best for Backs: Acumobility The Ultimate Back Roller
    13 of 13 Best for Physical Therapy: Rolling With It Foam Roller

    Share & More

    Pinterest Email Send Text Message Print
    Shape

    Magazines & More

    Learn More

    • Customer Service this link opens in a new tab
    • Advertise this link opens in a new tab
    • Content Licensing this link opens in a new tab
    • Affiliate Program this link opens in a new tab
    • Accolades this link opens in a new tab

    Connect

    Follow Us
    Subscribe to Our Newsletter
    Sign Up
    MeredithShape is part of the Instyle Beauty Group. © Copyright 2022 Meredith Corporation. All Rights Reserved. Privacy Policythis link opens in a new tab Terms of Servicethis link opens in a new tab Ad Choicesthis link opens in a new tab California Do Not Sellthis link opens a modal window Web Accessibilitythis link opens in a new tab
    © Copyright Shape. All rights reserved. Printed from https://www.shape.com

    Sign in

    View image

    The Best Foam Rollers for Muscle Recovery
    this link is to an external site that may or may not meet accessibility guidelines.