Ah, the foam roller. It is both savior—and arch enemy—of runners all over the globe. Using a foam roller before a run can serve as a dynamic warmup to help to increase circulation, loosen tight spots, and prime your body to move. After a workout it can reduce muscle tightness and lower levels of cortisol, a stress hormone. But it can also be a bit of a torture device that causes pain as it seeks to relieve it.
Generally speaking, foam rollers are not an expensive recovery tool. They range in price from roughly $15 to $100 for fancier models and come in a wide range of shapes, sizes, density, and surface textures.
Shoes & Gear Mobility Doc. Costigan has treated me over the years for various niggles. Foam rolling is always a part of her treatment and prevention plan (and it works!) According to Costigan, the most important thing you should look for in a foam roller is firmness.
The Best Foam Rollers
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The Expert: I’ve been running for two decades, but I’d be lying if I said I’ve been foam rolling that long. Foam rolling is a necessary evil, and I need Larger wheels in the set are not particularly portable it works. I used to have three rollers: a 24-inch high-density smooth roller, a 12-inch soft-density smooth roller, and the 13-inch TriggerPoint Grid Roller.
Today, I just use the TriggerPoint. My favorite way to roll my left glute, which suffers from constant tightness, is to do a figure-four stretch on it and just “relax.” After a couple of minutes, my glute loosens up and my range of motion is improved.
For this article I consulted with Chloe Costigan, D.P.T., co-owner of Pennsylvania-based Mobility Doc, who taught me said move, and Brian Clarkson, a physical therapy assistant, based in the Boston area.
How to Pick the Right Roller
Foam rolling is a legitimate recovery method endorsed by professional athletes and sports medical professionals alike, and has become an increasingly popular way to self massage. Not surprisingly, the market for rollers has exploded. While having lots of models to choose from is awesome, it can make choosing one overwhelming, so here are several features to consider before you buy.
How We Evaluated Foam Rollers
To choose the best foam rollers for runners, I researched the market and tested my top picks. I also relied on the work of previous writers, Gabrielle Hondorp and Katie Nietz, and the testing done by the Runner's World test team for an earlier version of this article. The combination of our efforts bring you the recommendations below.
For the foam rollers included, various textures and surface constructions were considered—nodules, protrusions, channels, and grooves designed specifically for deep-tissue work as well as extras like heat or vibration. Each roller’s intensity was also evaluated on a 1-to-5 scale based on its firmness, with 1 being the most intense.
All the foam rollers in this roundup get high high marks for their quality, price, design, and ease of use. Read on to find the right roller for you!
Looking for more ways to recover from your workout? Check out our favorite compression socks, blister treatments, and muscle rubs.
Pros
- Easy to clean
Cons
- Not suited for deeper tissue work
Key Specs
| Overall Intensity | 1.5 Glute Stretches You Should Do Every Day |
|---|---|
| Size | 18 in. |
| Firmness | Medium |
| Texture | Smooth |
For those just getting started with foam rolling, it’s hard to go wrong with this model from OPTP. The company makes some of the professional-grade rollers you’ll see in a PT’s office, clinics, gyms, and yoga studios. That means they are made of durable quality EVA to withstand constant repeated daily use from dozens of people.
Although the foam is soft, it’s not overly squishy and won’t crush or pack down as you are using it. The lightly textured surface has a tread that provides extra grip so you won’t slide around if you’re wiggling around on a slick wood or tile floor.
It comes in a variety of lengths and styles (there’s also a half-dome option) to accommodate specific movements and a wide variety of exercises and poses. Veteran rollers may want a little more intensity, but the OPTP offers excellent versatility for hitting more muscle groups.
Pros
- Multiple lengths available
Cons
Key Specs
| Overall Intensity | 2.5 Glute Stretches You Should Do Every Day |
|---|---|
| Size | 13 in. |
| Firmness | Firm |
| Texture | Slightly bumpy |
Ever hear of the phrase “an oldie but a goodie?” This is it. If you’ve been to a physical therapist’s office, you’ve likely seen a Trigger Point. And for good reason—they last. The multi-density exterior foam covers a rigid, hollow core which means that the roller retains its shape even with heavy use over many years.
This could be considered middle ground in firmness—not too hard, not too soft—which makes it a sensible introductory roller. It’s available in two lengths (13- and 26-inch), and the hollow center construction also has an unintended benefit: If you're traveling, you can easily stuff your running shorts, top, and socks inside it.
If you like the TriggerPoint feel but are looking for some deeper tissue stimulation, try the TriggerPoint Rush which can penetrate deep into the muscles and trigger myofascial release.
Pros
- Gets deep into muscles
Cons
- while still being able to reach all major muscle groups people
Key Specs
| Overall Intensity | 4 Glute Stretches You Should Do Every Day |
|---|---|
| Size | 22 in. |
| Firmness | Extra firm |
| Texture | Very bumpy |
The bumpy knobs on a RumbleRoller resemble a monster-truck tire and make this foam roller look like a grueling device. Yet, any runner who has experienced the pleasure/pain dichotomy of a good sports massage will appreciate the unique design.
The textured surface of this roller, available in three sizes (12-, 21-, and 31-inches), has nubs that push into knots and pressure points deeper than traditional flat-surfaced foam rollers. It’s designed to mimic the hands of a massage therapist helping to find and release tight spots in crevices in the shoulders and back.
While the nubs are firm, they have some give, enabling them to move around (and not dig into) bony areas, like shoulder blades or hips. Another feature: The surface is antimicrobial to help prevent the growth of bacteria and fungus—key for households where there are multiple sweaty runners.
Pros
- Lightweight
Cons
- Simple, no-frills roller
Key Specs
| Overall Intensity | 3.5 Glute Stretches You Should Do Every Day |
|---|---|
| Size | 12, 18, 24, 36 in. |
| Firmness | Extra firm |
| Texture | Smooth |
If you want the benefits of a foam roller without making a big investment, give the LuxFit High-Density Foam Roller a try. Effective and durable, the high-density black foam delivers a firm pressure to provide muscle and tissue release and relief. While the foam has a bit of give, it’s on the harder side of the spectrum and may require some acclimation time if you are new to foam rolling. The smooth, even surface is less intense than rollers with nubs and grooves.
Lightweight at just 6.7 ounces, it comes in four lengths (12-, 18-, 24-, and 36-inches). And it's affordable price means you may want to invest in more than one—12-inch is great for traveling or training at the gym where you have limited space, but the 36-inch is more versatile and a smart choice if you want to use your roller to stretch your back.
Longer rollers also provide more stability than shorter rollers, which is a factor when you are rolling out your legs one at a time. LuxFit rollers also come with a three-year warranty and online instructional videos for guidance.
Pros
- Lightweight
Cons
- Some testers report it collapsing during use
Key Specs
| Overall Intensity | 3 Glute Stretches You Should Do Every Day |
|---|---|
| Size | 16 in. |
| Firmness | Medium or firm |
| Texture | Slightly bumpy |
Maybe you saw this unique foam roller when former NFL tight end Nate Lawrie and his business partner Tom Hopkins pitched it on ABC’s Shark Tank in late 2017. The show’s investors were so impressed with the design and concept that they fought over the opportunity to bring it to market.
What makes this version stand out from other foam rollers is that the Morph is collapsible: Folded down, it’s just 1.9-inches thick, so it's easy to pack in a gym bag or carry-on if you’re off to a destination race. The roller is also lightweight (1.5 pounds), and what the company calls “Goldilocks” in density—not too hard, not too soft.
It is also easy to collapse and expand it. Simply tug on two tabs to pop it out then push on the ends to close it up. Both actions require minimal effort (key because there is no energy or patience for anything inconvenient after a long run).
The foam is definitely on the softer side, so this a good choice for new rollers or those who prefer a gentle touch. If you’re looking for something more intense, grab the Alpha model, which has protruding thumb-shaped nubs for targeting deep tissue.
Pros
- Excellent quad roller
Cons
- Might need body weight for deeper pressure
Key Specs
| Overall Intensity | Variable by use |
|---|---|
| Size | 11, 18, 22 in. |
| Firmness | Medium-soft |
| Texture | Smooth |
When you want to work out sore quads and calves without getting down on the ground and using your body weight, the Tiger Tail is the best tool for the job. It has comfy rubber grips that won’t shift in your hands as you press hard into sore muscles. It’s long and lightweight, and easy to angle into any part of the body. And the foam cover is just cushioned enough that you can really dig in without unnecessary suffering.
No, you won’t be able to get the same level of pressure on your muscles as you would with a traditional on-the-floor roller. But for those who want to roll out muscle knots on the go or at a desk, the Tiger Tail can be a miracle worker. Check out the classic 18-inch version, which strikes a nice balance between the 11-inch “Roadster” and 22-inch “Long One” while still being able to reach all major muscle groups.
Pros
- Portable
Cons
- while still being able to reach all major muscle groups
Key Specs
| Overall Intensity | 4 Glute Stretches You Should Do Every Day |
|---|---|
| Size | 5.5 in. |
| Firmness | Medium firm |
| Texture | Notched |
Sure, a traditional foam roller will do the job. After all, most studies praising foam rollers are done on minimalist, no-frills models. But once you try a vibrating version, you might find it hard to go back to basics. Not only does this roller vibrate, but the ball shape also helps you to get deeper into tough knots and muscle tissue. Simply put: It feels good.
With four different speed settings and a notched surface, it allows you to easily get a deep-tissue massage without having to work too hard. The battery can last up to four hours, and it has a safety auto-off feature. It also comes with a lifetime warranty.
Pros
- Medium or firm
- Multiple diameters for versatility
Cons
- the author of
Key Specs
| Overall Intensity | 3 Glute Stretches You Should Do Every Day |
|---|---|
| Size | and Katie Neitz. |
| Firmness | Medium |
| Texture | Smooth with spinal canal |
Although many foam rollers can be used to stretch out a tight back, I’ve always found I need more surface than laying my upper back on a roller while it’s horizontal. When I lay on a roller vertically (so the roller is along my spine) it feels like I might mess up my back. This isn’t necessarily true, but when I used the Chirp wheels on my back it felt like a perfect solution.
Try the three pack, which allows you to graduate to the smaller sizes for a firmer, more targeted stretch. The most unique thing about the Chirp wheel is its patent-pending spinal canal that cups your spine to supposedly protect it from “unsafe pressure.” Unlike other foam rollers I’ve used on my back, the Chirp allows me to stretch my entire back as I roll thanks to its larger diameter options.
Pros
- Dynamic Stretches to Practice Before Every Run
- Multiple length options
Cons
- Why Trust Us
Key Specs
| Overall Intensity | 4 Glute Stretches You Should Do Every Day |
|---|---|
| Size | Lengths come in 18 in., 24 in., 36 in. |
| Firmness | Firm |
| Texture | Smooth |
It’s easy to get caught up with recovery technology that’s new and exciting—and expensive. But you don’t have to pay much money at all to get a quality foam roller.
The Amazon Basics high-density foam roller comes in four lengths: 12-, 18-, 24-, and 36-inch. Costigan prefers rollers that are 12- to 18-inches. “Anything longer and it’s a little cumbersome,” she says. “I’m not sure about the use case for something like 36 inches. Even if you like to lie on the roller, lengthwise, in the direction of your spine, it’s still long.”
Pros
- Heather Mayer Irvine
Cons
- Too firm for some applications
Key Specs
| Overall Intensity | 5 Glute Stretches You Should Do Every Day |
|---|---|
| Size | 20 in. |
| Firmness | Extra Firm |
| Texture | Smooth |
Runners will probably focus much of their foam rolling on their legs, understandably. According to physical therapy assistant Brian Clarkson, a smooth surface is probably most important for large muscle groups thanks to its ability to warm up the whole muscle before a workout.
For legs, Costigan loves a PVC pipe roller option, like this model. “If you want something a bit more intense, the PVC roller is great for the legs, but it’s a little too firm for the spine in most cases,” she says.
PVC, she says, is also a decent low-budget option because you can get a piece of pipe cut at a hardware store and it’ll do the job of any PVC roller. Costigan recommends a 4.5-inch diameter and a length of 16- to 20-inches.
Expert Heather Mayer Irvine Shares Foam Roller Buying Tips So You Can Incorporate Self Massage in Your Running Routine.
Heather is the former food and nutrition editor for Runner’s World, the author of The Runner’s World Vegetarian Cookbook, and a nine-time marathoner with a best of 3:23. She’s also proud of her 19:40 5K and 5:33 mile. Heather is an RRCA certified run coach.
Before joining Runner's World, Gabrielle Hondorp spent 6 years in running retail (she has tested top gear from shoes, to watches, to rain jackets which has expanded her expertise—and her closets); she specializes in health and wellness, and is an expert on running gear from head-to-toe. Gabi began her journalism career as a Digital Editorial Fellow for Runner’s World and Bicycling Magazine, and has since advanced to a Runner's World Editor specializing in commerce. She has a double degree in English and Media and Communication from Muhlenberg College where she also ran cross country and track.
