Trainers Say These Foam Rollers Might Help Relieve Tight Muscles

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ACCORDING TO THE physical therapists and personal trainers we spoke with, a foam roller is a great post-workout tool to help treat sore muscles. While recovery has gone high-tech in recent years, this simple piece of equipment helps to roll out fascia—the connective tissue that surrounds your muscles—that can stiffen, and over time, form painful knots.

"Research supports that incorporating foam rolling in conjunction with dynamic and static stretching will have a positive impact on performance as well as muscle recovery," says physical therapist Phil Tam, PT, of Bespoke Treatments Physical Therapy in New York City. In fact, Tam says that regularly using a foam roller can improve short-term joint flexibility and range of motion, which comes in clutch when aiming for a deeper position in exercises like squats.

Best Foam Rollers

But you don't have to be a lifter to use a foam roller. "For the most part, anyone can benefit from foam rolling," says personal trainer and yoga instructor Kim Strother, NASM. "People tend to associate foam rolling with use after you are already sore, but it can also be used to warm up, as well as a proactive recovery method," she says.

What to Consider

Density

It's one of the most important factors when choosing a foam roller. These tools come in various levels of firmness–soft like a marshmallow or hard with no give at all. If you're new to this foam rolling thing, starting with a softer roller can be a gentler introduction to the game. But if you're no stranger to myofascial release, a denser option might be a better fit because it provides deeper pressure, according to Tam.

Size and Shape

Rollers come in all shapes and sizes. The standard cylindrical rollers are great for general use on most muscle groups, but smaller ones with grooves can be perfect for targeting specific areas like your calves or IT band. Meanwhile spherical designs can be great for the shoulders and upper back. If you're on the go a lot, a compact roller that is either smaller in nature or folds down might be your ticket to recovery.

Texture

Speaking of grooves, let's talk textures. Some rollers are as smooth as a gym floor, while others feature ridges and knobs that dig deeper into your muscles (you'll often see 'trigger point' mentioned with these). Texture can provide a different kind of massage experience.

For beginners, Strother recommends using a foam roller that is smooth to the touch. "If you’re more familiar with foam rolling or want to get deeper into the muscles, you can opt for a foam roller with grooves," she says.

How We Selected

For the past several years, Men's Health's Fitness editors and writers have been testing the best foam rollers for pre-workout stretching and post-workout recovery. Experts, including our fitness director Ebenezer Samuel, C.S.C.S., and fitness and commerce editor Talene Appleton, NASM, tested and assessed the best foam rollers from top-rated brands. When evaluating each roller, we looked at factors like durability, user experience, muscular release, and portability. We also considered price point, as some foam rollers offer a better overall value than others. Ready to roll? Here are 10 of the best foam rollers to buy now.

Vyper 3

The Vyper 3.0 is a major upgrade to Hyperice's OG vibrating foam roller that's not only sleeker, but packs a mightier punch. It has a medium-firm density that should accommodate most people, and houses a vibrating motor that can help further alleviate muscle soreness and those pesky pain sensations. When combined with myofascial release, this vibrational therapy can amp up the effects of foam rolling.

The Vyper 3 links up with the Hyperice app to deliver guided sessions and advice from top-notch athletes, trainers, and performance pros–all at your fingertips.

We've used this for years, and we love the three vibration speeds that allow us to customize the level of massage we want while foam rolling. Plus, at a sleek 13 inches, it's perfect for targeting those pesky spots, like the spaces between your shoulder blades. Charge it up, and you're looking at up to two hours of foam rolling goodness.

Read more: Best Massage Guns

High-Density Round Foam Roller

You don't have to sped a fortune for a quality foam roller. Take this one from Amazon Basics, which checks off all our boxes, delivering the expert-recommended firm density while also featuring a subtle surface texture to prevent slipping. It gets the job done with 36" of sturdy durability, but the best part is that it comes at a wallet-friendly price.

Yeah, this no-frills model doesn't offer added features like grooves or vibrational therapy. But after testing this for a year, we can safely say that it performs just as well as pricier alternatives of the same design.

Constructed from EPP, we love that its slightly coarse surface keeps it steady against clothing and the floor to avoid slippage. With a generous length, it's also a great option for stretches that involve lying along its length. It's available in a variety of sizes, but we prefer the 36-inch length for stretches that involve lying along its length. Though keep in mind: this is a very dense option, meaning it will deliver a more intense massage than softer foam rollers.

Double Roller

Yeah, it's pricier than a basic foam roller, but we found that Lululemon's Double Roller is well worth the purchase, thanks to its durability and functionality. It has a two-in-one design, with a rock-hard inner roller that features ridges for a deep massage. It's our go-to for relieving our backs and thighs after a tough workout. Meanwhile we add the softer outer roller for when our muscles are a tad more sensitive, and need a gentler massage. Take note: the outer roller must be used with the inner roller, meaning you can't use them separately at the same time. Nonetheless, we never found that to be an issue when using it.

We also think the modern design just looks great. Our editors who live in smaller apartments keep this on display in their apartments, saving them storage space.

Wave Roller™

This vibrating roller from Therabody strikes the right balance between softness and firmness for an effective-yet-comfortable massage experience. Its five-speed options let you target specific muscles with that just-right level of intensity, too.

This is one of the best vibrating foam rollers out there, and the one that has us constantly looking forward to cool-downs. While less dense than some high-density non-vibrating rollers, the Wave's vibrations reached deep into our muscles, easing post-workout soreness.

It connects to the Therabody app for guided sessions, which can tailor roller sessions to your workout and offers customization. While vibrating foam rollers combine benefits, it's up to you to decide if the added cost is worth it. It all comes down to what suits your preferences and body.

Textured Foam Roller

We use the Rumble Roller when we want a deep and targeted massage. Its many trigger point grooves and knobs mimic the trigger-point pressure of deep tissue massage, and we found that's exactly what it does.

In our experience using this tool, we found it's way more intense than your standard foam roller, digging deep into the muscle fascia to target those stubborn trigger points. If you're on a mission to zero in on specific parts of your body, the roller's knobs strike the right balance between firmness and flexibility to hit all the notes.

With three sizes available, it's important to consider which one makes the most sense for where and how you plan to use it. If you're adding a roller to your home gym setup, we recommend going for the longest one. The extra length gives you more versatility and smoothens transitions between movements. If you're always on the move with your roller, opt for a size that's compact enough for easy packing and carrying.

The Morph Collapsible Foam Roller

You might recognize this nifty roller from the popular show Shark Tank, where former NFL tight end Nate Lawrie and his partner Tom Hopkins pitched it back in 2017.

What sets this version apart from other foam rollers is its collapsible design. The Morph can pack intoa slim two-inch thick piece that fits easily into almost any bag. While it has a medium-firm density, we found the foam leans towards the gentler side, making it a great choice for beginners or those who prefer a softer experience. If you want a more intense roller, Brazyn has an Alpha model with thumb-like nubs that dig deeper into the tissue.

Operating the Morph's collapsible function is pretty easy. Just give two tabs a tug, and it pops open; then, push the ends to close it up. It takes minimal effort, which is a plus, especially when you're wiped out after a long run or serious lift. In our experience, the mechanism is reliable, and stands up well to repeated use. However, compared to our top picks, the roller rolls less smoothly because of its chunky texture. That being said, the convertible design makes it a worthy choice for travel or those tight on space at home.

Precision Foam Roller

We found that the Precision Foam Roller from Pvolve excells at targeting smaller muscles like the calves, neck and arms, thanks to its medium density firmness and textured grooves. Measuring 13 inches in length and 5.5 inches in diameter, it's similar in size to the Hyperice Vyper, and perfect for travel.

Smaller foam rollers can also be much easier for beginners to manage. The reduced size allows for better control and targeted positioning during self-massage. But what really stood out to us about this roller is its slightly heavier weight, which means it can also be used for upper body activation exercises.

Foam Roller

With a TRX Foam Roller and some focused pressure, you can unlock myofascial release to ease muscle soreness, enhance recovery, and promote muscular balance. This roller gives you everything you want, with none of the extra frills some newer rollers feature.

Whether you opt for the 18" or 36" version, the TRX Foam Roller boasts EPP foam that maintains its shape and consistently delivers deep tissue therapy for muscle readiness.

Despite its extremely dense construction, it strikes a balance between being tough enough to tackle stubborn tightness and providing a comfortable surface for smooth rolling. This roller is perfect if you're seeking potent myofascial release without the need for textured knobs and indentations. Plus, backed by the reputable TRX brand, you can own the largest model for just over $20.

Wave Duo

Most of the vibrating foam roller we've tested are too bulky and heavy for packing or traveling with. The Wave Duo is a notable exception. It's smaller and lighter than the Vyper 3 or Wave Roller, and easily fits into a weekender bag. Plus, it's cheaper than the all the other vibrating foam rollers we've tried.

We found that the unique design cradles your spine, neck, and calves exceptionally well. And with five vibration settings, you've got a tailored approach to target your sore spots. Whether you're into a gentler touch or a more vigorous massage, there's a setting for that. In fact, there's even a sixth "off" setting that still manages to do its tissue-gripping, muscle-kneading magic.

But here's the kicker: unlike some vibrating rollers that tend to slip, the Duo stays put. Its compact size and grippy outer texture ensures it won't go rogue on you mid-session.

Read more: Therabody Wave Duo Review

R8 Plus

Designed specifically for deep tissue stimulation and myofascial release in the arms and legs, this option might appear unconventional (and it is)m but serves its purpose well. The R8 features two trigger point massage rollers with rigged and knobbed surfaces to effectively work through muscle soreness.

Operated using a spring-loaded, clamp-like mechanism, the R8 simultaneously massages opposing sides of the targeted muscle. For instance, it clamps over areas like the quadriceps and hamstrings, or calves and tibialis anterior along the shins.

Be advised, the R8 is not for the faint of heart. It's for those truly looking for a deep tissue massage and with a relatively high pain tolerance. Adjusting the bolt tension can help manage the pressure levels more comfortably, but there's no getting around this thing really gets in there.

It's pricier than traditional foam rollers, but for a real deep-tissue massager, the price is reasonable. Plus, as an FDA-registered medical device, it might even be eligible for HSA or FSA reimbursements.

Why Use a Foam Roller?

Foam rolling is a form of self-myofascial release, which breaks up those adhesions, improves your range of motion and reduces muscle soreness. Think of it as a DIY deep-tissue massage. (Massage guns can also help.)

"Research has supported the use of foam rolling to improve recovery over passive resting after working out," according to Tam. In other words, when you roll those muscles, you're actually helping them recover faster compared to doing nothing.

"Delayed onset muscle soreness closely associated with a rigorous bout of exercise," says Tam. Foam rolling has been shown to reduce the decrements associated with that soreness, meaning you can return to baseline quicker for your next bout of exercise.

But that's not all. Foam rolling can also increase short-term flexibility of the muscles and joints. That means you can loosen things up, which is solid for your overall performance in the gym. When teamed up with static stretching, foam rolling can seriously improves your mobility game.

How to Use a Foam Roller

First things first, snag a foam roller that suits your needs. Once you've got that, it's time to target your trouble spot.

"Place the foam roller on the floor and position your body so that the nagging area is on top of the foam roller," says Tam. "I like to set the foam roller perpendicular to the area so it allows for easier rolling."

And remember: you control the pressure. If you're in the need for more oomph, let your body fully rest on the foam roller. Now, let the gentle rolling commence.

Rock back and forth over the area for about 30 seconds or however long your comfort level takes you, he recommends. You've got choices here–a broad roll for a full muscle sweep, or zoom in on the nitty-gritty. Aim for 1-2 minutes tops for each muscle group.

Kim Strother's shared a couple of her favorite foam rolling tricks:

Upper Back Release: "With the foam roller perpendicular to your body, place it at the bottom of the mid back and support your head and upper neck with your hands (as if you were preparing to do a crunch). Lift your butt up toward the ceiling (similar to a bridge exercise) and use your heels to drive your weight and roll the foam roller from the upper to middle back. Roll up and down and be mindful not to roll toward your lower back to avoid injury."

Lat Stretch: "While on your knees on the mat, place the foam roller perpendicular on the mat a foot or two in front of you. Face your hands toward each other and place the pinky edge side of both hands on your foam roller. With all the weight in your hips (similar to a child pose), extend your arms forward on the foam roller to feel a stretch in your lats and throughout your body. Repeat as many times as you’d like."

Why You Can Trust Us

At Men's Health, we take great pride in providing our readers with reliable and trustworthy product recommendations. We believe that our readers deserve the best, which is why we always make sure to conduct thorough research and testing before making any recommendations. For this story, we spent hours testing and researching top-rated foam rollers before, after, and in the midst of workouts. We also interviewed experts including Dr. Phil Tam, PT, DPT, of Bespoke Treatments Physical Therapy in New York City, and Kim Strother, a New York-based wellness coach, personal trainer, and yoga instructor.

Our writers and editors are also experts in their own right, using their informed opinions to select products and ensuring that our content is of the highest quality. Our product recommendations are purely editorial, and while we may receive free products to test and review, we only recommend the products we are most impressed by. We never let retailers or public relations contacts dictate our content or product coverage, which is why you can trust us to provide you with reliable and unbiased product recommendations.

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