Experts Love These Top-Rated Foam Rollers to Relieve Tight, Achy Muscles

We updated this article in May 2022 to add more information about each featured product, based on extensive research done by our team (and that of our sister team at the Good Housekeeping Institute).

When it comes to recovering from a tough workout, a foam roller is one of the best tools you can have in your fitness arsenal.

Foam rolling, a.k.a. self-myofascial release, relieves tension by making myofascial tissues (the membranes that surround your muscles) more flexible. When you foam roll, it creates friction between your muscles, and this heat causes the tissues to become more gel-like, and therefore, more flexible, according to the American Council on Exercise (ACE).

Sound like a deep tissue massage? It kind of is! Keep reading to learn how to use a foam roller—plus, where to find the best foam roller for you.

How to use a foam roller

To use a foam roller, locate an area of your body that feels tense or tight (such as your IT band or upper back). Then, place the roller underneath that area (use your hands and feet for support as needed). Once you get the right amount of pressure on the roller—and it shouldn’t be painful—roll up and down a few inches at a time, focusing on trigger points as you feel them, says Daniel Giordano, P.T., D.P.T., C.S.C.S., co-founder and director of physical therapy at Bespoke Treatments.

You want to roll on the tense areas and then off it—but don’t hold the roller on the sore muscle. “Digging into or mashing the area can cause bruising or inflammation,” Giordano explains. You also want to avoid foam rolling your lower back and anything above your neck. Direct pressure on the lumbar spine can cause surrounding muscles to spasm, which is painful and can be counterproductive, Giordano says.

If you’re warming up for a workout, foam roll for 15 to 30 seconds per muscle group; to cool down, roll 90 seconds to two minutes per muscle group.

How we picked the best foam rollers

We consulted experts including Daniel Giordano, P.T., D.P.T., C.S.C.S., co-founder and director of physical therapy at Bespoke Treatments, and Jordan Metzl, M.D., sports medicine doctor and Prevention Advisory Board member, to find the best foam rollers to add to your recovery routine. We also combed through reviews and product specs to find the only foam rollers you should use. Ready to roll out tension and stress? Here are the best foam rollers you can buy, including an option for less than $22!

Our top picks

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