What We’ve Updated

• Since publishing our initial tested roundup of the best foam rollers, we’ve spoken with two additional experts, a physical therapist and a chiropractic care provider, to better understand the benefits of foam rolling, how to properly use a foam roller, and what to look for in a high-quality option.
• We’ve updated our superlatives to better reflect more specific needs, including Best for Tight Muscles, Best for Runners, and more.

How to Choose a Good Foam Roller

Even with our list of top picks, it can be challenging to find the best foam roller for you. Consider the recommendations below from our experts to find your best fit.

• Density: Soft foam rollers are best for beginners and for massaging more sensitive areas of the body. Meanwhile, firmer or higher-density rollers are best for deep tissue work and may be preferred by more advanced users. According to Tavel, select a density based on your personal goals and pain tolerance.
• Length: Beckner prefers full-size foam rollers (approximately 36 inches long) because they’re more versatile than shorter rollers. They more effectively massage larger muscle groups and support careful spinal work. Shorter rollers, between 12 and 18 inches, are great for travel or targeting smaller areas of the body.
• Texture: Smooth foam rollers offer a less intense massage and are suitable for most people. Tavel prefers a smooth roller due to its versatility and the deep tissue massage effect it can create. On the other hand, textured rollers or ones with ridges or nubs can more successfully target specific trigger points. They also tend to feel too aggressive for many individuals, says Beckner.
• Additional Features: Some foam rollers have vibration features that can be particularly beneficial for the quality of the massage and blood flow. Depending on the frequency of the vibration, these tools can also assist with nervous system tone, says Beckner.

How to Use a Foam Roller

Tavel and Beckner break down foam rolling into the following simple steps:

• Select the muscle group you want to massage and place the foam roller on the floor and the target body area over the roller. 
• Support your body weight as much as you need to as you roll slowly over the muscle area.
• Spend 30 to 60 seconds on each area you want to massage, pausing for 10 to 20 seconds on any tight or tender spots. Breathe deeply and focus on relaxing the muscle.
• Avoid rolling directly over any bony prominences, and use your strength to adjust the amount of pressure you feel comfortable applying to the target area. 
• Don't spend more than one to two minutes on a specific spot, especially if you’re new to foam rolling.

A foam rolling session can last one to twenty minutes, depending on the number of muscle groups you want to massage and how you feel. Three to five sessions per week are typically effective for improving flexibility and athletic recovery time, but spot sessions can also be helpful.

If you still need help using a foam roller safely and effectively, consult a physical therapist, personal trainer, or sports chiropractor for additional guidance.

How We Tested the Foam Rollers

In our search for the best foam rollers, we tested and evaluated 27 options from trusted fitness brands. We tested each foam roller for a period of seven days, using it to perform a series of expert-recommended self-myofascial release techniques that targeted our glutes, IT bands, quadriceps, hamstrings, calves, and more. When we hands-on test foam rollers, we evaluate each product based on the following key criteria.

• Effectiveness: We recommend foam rollers that effectively target, massage, and soothe sore muscles. When a roller features additional components, such as heat or vibration settings, we test them as well, evaluating how much they enhance our overall experience and the tool's efficacy.
• Comfort: During testing, we consider whether the foam material feels too plush, too firm, or just right in delivering the tension relief we need. We also assess whether the roller’s unique design, be it a specific texture, ridge, or groove, makes for a more comfortable or painful user experience.
• Ease of Use: We want to be able to use a foam roller right out of the box with little to no setup required. An intuitive design is key—the roller should feel natural to use as we target each muscle group. More sophisticated models with vibration or heat settings need to be easy to turn on and adjust during use. 
• Value: We wait to price check each foam roller until every other aspect of our hands-on testing process is complete. In doing so, we question whether we think the roller is priced fairly based on our experience using it. We also evaluate whether we’d recommend the product to friends or family. 

Our Experts

We consulted experts at each stage of our research, testing, and reporting process. Some of the following experts helped us design our testing process, while others helped us better understand how to use foam rollers safely and effectively, and what to look for in a high-quality option. While we select products independently, expert input helps inform our decisions.

• Rachel Tavel, PT, DPT, CSCS, physical therapist, certified strength and conditioning specialist, avid runner, and dedicated foam roller fan
• Zach Beckner, DC, chiropractic care provider and owner of Nova Vita Chiropractic in North Carolina
• Brandi Edwards, PTA, physical therapy assistant in private practice in Virginia
• Theresa Marko, PT, DPT, MS, board-certified clinical specialist in orthopedic physical therapy

Frequently Asked Questions

Are smooth or bumpy foam rollers better?

It’s really a matter of personal preference. Smooth rollers tend to be less intense and suit most people’s needs. Meanwhile, textured rollers can target specific trigger points but may feel too aggressive for some, says Beckner.

What muscles should you not foam roll?

Both Tavel and Beckner caution against foam rolling injured muscles. It’s also important to avoid foam rolling non-muscular tissues, such as bones and joints.

Is it okay to foam roll extremely sore muscles?

Yes, it can be helpful to foam roll extremely sore muscles, but it’s important to do so slowly and carefully. Minor discomfort during a foam rolling session is okay, but sharp or worsening pain is a sign to stop or skip an area, says Tavel.

What are foam rollers best for?

Foam rollers are best for reducing muscle tension, improving mobility, and supporting overall recovery time, says Beckner. With that said, foam rolling isn’t a cure-all—it works best as part of a well-rounded recovery and movement strategy.

Why Trust Verywell Fit

Alena Davis, ISSA-CPT, is a health writer and exercise enthusiast who researches and reviews fitness products for Verywell Fit. As a former personal trainer who prioritizes running and strength training in her weekly workout regimen, she has a love-hate relationship with foam rolling—it feels intense on days when her muscle tension is high, but she knows that’s when she needs the self-massage tool the most. She uses a smooth, medium-density foam roller weekly to support her muscle recovery and overall mobility. She also incorporates the foam roller into some of her at-home Pilates workouts—it makes for a highly effective reformer dupe.