The best foam rollers of 2025 for soothing and stretching sore muscles
Whether you're a competitive athlete, fitness enthusiast or simply plagued by painful muscle knots, foam rollers are an often overlooked wellness tool that most people could benefit from — especially since most of us don't have regular access to a top-tier masseuse. The best foam roller may help improve muscle performance and flexibility and alleviate muscle fatigue and soreness. Engaging in this form of exercise can also help improve range of motion over time and may help improve acute blood circulation during the course of a foam rolling session. These factors are critical to postexercise recovery and are also beneficial as you age.
However, finding the right product for your needs can be challenging. "The foam rolling market is highly saturated with products of different lengths, shapes and textures, but at the end of the day, you have to pick the one you are most likely to use," says physical therapist Samantha Harte, author of Breaking the Circuit: How to Rewire Your Mind for Hope, Resilience and Joy in the Face of Trauma. "I prefer longer, high-density rollers so I can use them for myofascial release, mobility exercises and stability, all while [reaping] the benefits of high pressure against the muscles to facilitate soft tissue release," she adds.
To help better understand foam rollers and how they work, I consulted three physical therapists and one personal trainer and used their insights to guide my product research. After reviewing the most popular brands on the market, I tested 12 foam rollers over the course of a month, assessing each one on its strengths and weaknesses. Keep reading for our picks of the nine best foam rollers to buy in 2025.
Length: 13 inches | Diameter: 5 inches | Texture: Grooved | Density: Firm | Special features: Varying ridges and nodules, hollow core, compact size
If you're looking for a high-quality foam roller that's easy to use on various muscle groups and can withstand regular use, look no further than the TriggerPoint Performance Grid 1.0.
This roller stands out for its firm texture with varying ridges and nodules, providing a deep, compression-like massage for targeting tight muscles and stubborn knots. While it may be a tad too short for some, I appreciated the more compact length, as it was easier to maneuver.
The roller has more than 12,000, 5-star reviews on Amazon, with one calling it a "Game-changer for muscle recovery." They add, "This foam roller is incredibly effective at targeting deep tissue areas and tight muscles. I use it daily to work on sore spots and improve my flexibility, and it has made a huge difference in my mobility and circulation. The multi-density grid design allows for different levels of pressure, so it's perfect for customizing your experience based on what your muscles need. It’s sturdy, easy to use, and really helps release those kinks after a tough workout."
The TriggerPoint Grid 1.0 also gets rave reviews for its durable EVA foam and hollow core construction. As an added bonus, the roller is available in both neutral patterns and bright colors to fit your workout aesthetic.
Length: 12 inches | Diameter: 5 inches | Texture: Wave | Density: Firm | Special features: Bluetooth connectivity, lithium-ion battery, power adapter and carrying pouch
Vibrating foam rollers are thought to boost the recovery benefits of traditional foam rolling, increasing blood flow, improving flexibility and minimizing pain. They may even help penetrate deeper into muscles. While more research is needed, it's clear that athletes and casual gym-goers alike are interested in trying these motorized rollers out for themselves.
While there's no shortage of options to choose from, the Therabody WaveRoller stood out as offering the best overall value. Its firm construction, textured surface and long battery life made it an effective tool for myofascial release, leaving me feeling looser and less tense.
However, what really set the WaveRoller apart was its five vibration settings. The vibrations made it feel like a professional massage, and I found the experience particularly enjoyable. If you're new to vibrating foam rollers, I'd suggest starting with the lower settings to ease into it.
This high-tech roller also pairs with Bluetooth and the Therabody app, offering personalized recovery routines — a nice bonus for anyone looking to optimize their post-workout foam roll. The roller is noise-dampening too, which I appreciated, especially for shared spaces like the gym.
The roller, measuring 12 inches, is well-sized to target various muscle groups, though a slightly larger size might have been more comfortable. Initially, I experienced some discomfort in my tight calves, but after a minute, I could feel the tension begin to release, which was reassuring.
Besides the price, the biggest downside is the learning curve. As a newbie to foam rolling, I initially had trouble keeping this roller steady — it kept slipping out from under me. But once I got the hang of it, it became much easier to use. Navigating the app and the five-speed settings also takes some getting used to.
Length: 18 inches | Diameter: 6 inches | Texture: Smooth | Density: Medium | Special features: Lightweight
The TRX Foam Roller is your best bet if you're looking for a no-frills foam roller at a budget-friendly price.
I used it across my lower back and shoulders and felt a significant amount of relief. There was minimal discomfort compared with other options I used, even when I applied direct pressure — likely because the expanded polypropylene material was slightly softer. That said, the foam roller stayed intact even after multiple sessions and was lightweight enough to tote to and from the gym.
It's worth mentioning that it's available in an 18-inch and 36-inch size, so you can find a length that works best for your needs.
My only minor gripe with this foam roller is that it’s a more basic model. It's not a deal-breaker, but something to keep in mind; while it gets the job done, you won’t find advanced features like ridges for targeting deep knots, or vibration settings.
Length: 13 inches | Diameter: 5.4 inches | Texture: Contoured | Density: Hard | Special features: Bluetooth connectivity, TSA-approved, comes with power supply and plug adapters
One of the key reasons foam rollers are so popular is that they can offer massage-like benefits. Having tried a few Hyperice products before, I knew I had to try the Hyperice Vyper 3 — and it didn't disappoint.
This roller combines vibration and pressure for powerful, deep muscle relief. Made from dense polypropylene, it features a contoured design that I found was more effective at "digging" deeper into my muscles than other rollers I tried. After a tough leg day, I used it on my quads and hamstrings. While it was slightly uncomfortable, it was a productive kind of discomfort — I could feel it working right away.
I found the highest vibration setting the most effective, though you'll want to play around with the settings to find what works for you. While you can connect the Vyper 3 to the Hyperice app via Bluetooth for automated speed control, I preferred adjusting the settings manually.
The roller's design includes rubber bands on the ends to provide a solid grip on both the floor and your body, preventing the roller from slipping — a feature I greatly appreciated. When fully charged, the Vyper 3 should last for up to two hours.
In terms of downsides, the most obvious is the price. I also found the power button on the side a bit harder to press than I'd like, and some reviewers complain that the device loses battery faster than expected. I made sure to charge mine between uses and didn't have any issues with it turning off mid-session. However, needing to charge it frequently could be an annoyance for some.
Length: 20 inches | Diameter: 5 inches | Texture: Ridged | Density: Medium | Special features: Lightweight, two-in-one design
As a beginner, I highly recommend the Lululemon Double Roller as a great entry-level option for those new to foam rolling. At 20 inches, it's a decent size, and its two-in-one design — with both an interior and exterior roller — adds versatility.
I used the firmer interior roller for my back, particularly between my shoulder blades and lower back, and found it pleasantly firm without being painful. The exterior roller, with its ridged surface, offered a massage-like effect and worked well on my legs and glutes.
One thing I really liked about this roller compared to others is the variety of color options. I chose the spiced chai/taupe, which is a subtle light pink, and it was a hit at the gym — fellow gym-goers even commented on how stylish it looked. It also fit easily in my gym bag, making it convenient to bring along. Cleaning was simple too; I wiped it down every few days to keep it sweat-free without any hassle.
The only downside is the price. Lululemon products tend to be on the higher end, and at over $65, this foam roller isn't the most budget-friendly option, especially since it doesn't offer any special features like vibration. While I anticipated the cost given the brand, it might be a deal-breaker for some.
Length: 12.7 inches | Diameter: 5.25 inches | Texture: Knobbed | Density: Medium | Special features: Fun colors, compact design
The 321 Strong Foam Roller is a tiny but mighty roller that's a must-have if you're frequently on the go. At 12.7 inches long, it easily fits in a suitcase and is lightweight enough to throw in a gym bag and tote around before or after your sweat sesh.
This compact roller especially stands out for its medium-density construction, making it a bit more comfortable and beginner-friendly than the firm-density options on our list. It also features a unique pattern of knobs designed to mimic a person's thumbs, fingers and palms for a professional massage-like experience.
According to one enthusiastic Amazon reviewer, "This is excellent quality and super durable. It still seems brand new after years of consistent use. I expected the foam to be spongier, but it's actually for the best that it's so firm because it's easier to control. Although the spikes look a bit intimidating, the surface feels surprisingly even when I'm rolling flat, and I can also target specific spots simply by adjusting my position."
While it doesn't have vibration features, the textured design more than makes up for it. The price is a potential downside, though I've found that it's frequently discounted on Amazon.
Length: 20 inches | Diameter: 4.6 inches | Texture: Bumpy | Density: Firm | Special features: Hands-free stand, handles, 5 speed settings, long battery life
I've never encountered a foam roller quite like the Chirp RPM Rolling Percussive Massager. The device combines the rolling massage of a foam roller with the percussive technique of a massage gun, providing a truly unique experience. I admit, I often skip over foam rolling after a workout because I'm so exhausted. However, the automated feature of this roller made the whole process much more appealing.
The roller’s wide surface area ensured that every inch of my targeted muscles got the attention they needed. I was also impressed by the five powerful speed options. And when I say powerful, I mean it — I could handle only up to the third speed, especially on more sensitive areas like my arms.
As for battery life, the brand says it can last up to two hours on a regular speed setting, but I found that it started to lose charge after about 45 minutes. While not a huge deal, it's something to keep in mind if you plan on using it outside the house.
Reviews are overwhelmingly positive. One 5-star Amazon reviewer writes, "As a runner, this was an incredible addition to my warmups and recovery. Loosens up my legs in half the time of a roller and the stand makes it easy." Another agrees, saying, "It truly works deep into the muscle fascia, providing incredible relief and helping me recover faster after workouts. The build quality feels premium, and it's super easy to use. If you're looking for something to really target those tight spots and improve mobility, this is it! Highly recommend it for anyone serious about muscle care."
There's no ignoring the substantial price tag — at $250, this roller is an investment. That said, for competitive athletes or avid exercisers, the added benefit of percussion massage may justify the cost.
Length: 20 inches | Diameter: 5 inches | Texture: Wave | Density: Firm | Special features: Exclusive wave pattern
If you're looking for an eco-friendly alternative to foam rollers made from nonrenewable, synthetic materials, the Oceanfoam Tidal Roller is a great option. The roller features a sustainable construction, including a recycled EVA foam and bloom algae pellet outer layer and a recycled EVA foam inner core.
Functionally, I was impressed with the wavy texture. There was some initial discomfort, but after a few seconds, the pain subsided, leaving my muscles noticeably more relaxed. After consistent use, I noticed a significant improvement, especially in my lower back.
The biggest complaint is how hard and rigid the roller is, with some finding it too painful to use. However, others appreciate its firm, high-density construction, especially for deep tissue relief.
One 5-star reviewer summarizes the benefits of the roller well, saying, "The high-density foam delivers a deep, satisfying massage, making it great for targeting tight muscles. The wide wave texture adds to the comfort and effectiveness. At 20 inches long, it covers larger muscle groups well. I also appreciate that it’s made with recycled and algae-based materials, which is rare in foam rollers."
Beyond the eco-friendly materials, I appreciated the wide variety of color options. With 28 different colors and patterns to choose from, you can go for a solid color or something more vibrant. And if you need an option to take on the go, the brand offers its smaller Ripple Roller too.
Length: 36 inches | Diameter: 6 inches | Texture: Smooth | Density: Soft | Special features: Easy to clean
Whether you're new to foam rolling or are looking for a gentler way to massage your back, you'll want to check out the OPTP Pro-Roller soft-density foam roller. Available in multiple colors, this 36-inch roller features a soft-density construction for a lower-intensity massage experience.
The roller has more than 2,700, five-star reviews online, with many finding that it's durable and particularly beneficial for providing back pain relief. According to one Amazon reviewer, "I love this foam roller so much. It's nice and soft which is what I currently need given how bound up my fascia and muscles are. I'm able to roll out effectively — it's soft enough to do my exercises without excruciating pain and firm enough to get into the muscles for a release."
Another benefit of the OPTP Pro-Roller is that it's made from durable, closed-cell EVA foam, making it an easy-to-clean roller that you (hopefully) won't have to replace anytime soon.
Besides the price, the biggest downside is the length, which some reviewers complain is too long for targeting smaller areas like arms or calves.
When shopping for a foam roller, it's important to choose a product that meets your needs and fits into your recovery routine. Here are the key elements to consider:
Density: Foam rollers are available in soft, medium or firm densities. Which one to choose depends on how experienced you are with foam rolling techniques and the intensity you're after. "Softer foam rollers will be better suited for beginners, as they won’t be too tough on your muscles, and you can gradually increase density as your body becomes accustomed to it," says Sandra Gail Frayna, founder of Hudson Premier Physical Therapy & Sports. "However, firmer or denser rollers will help with deep tissue massaging for more experienced users," she adds. Krysta Bryars, a licensed physical therapist and the founder of CryoWellness, warns, "The harder density rollers can be too intense and honestly unpleasant."
Surface and texture: Some foam rollers have flat, smooth surfaces that glide more effortlessly over the skin and provide even pressure along the roller. These rollers can be a good option for beginners who want a less intense experience. In contrast, textured rollers have ridges or knobs that help provide a more targeted and deeper massage. These can be particularly helpful for working out stubborn muscle knots.
Length: According to Cory Mularz, a certified personal trainer at Bay Club El Segundo, there's no one-size-fits-all when it comes to foam rollers, which can range from 4 to 36 inches in length. Generally speaking, longer rollers are better for larger surface areas, like your back, whereas shorter ones are more effective for targeting smaller areas, like your arms. Travel rollers are often around 13 inches or shorter, making them compact enough to throw in a suitcase
Diameter: In addition to length, the other number to pay attention to is the diameter. Most rollers are around 5 inches in diameter, though some are slightly smaller and provide a more intense, targeted massage.
Material: Foam rollers are usually made of expanded polypropylene (EPP), polyethylene and EVA foam. "These materials allow the roller to be cheap, lightweight and easy to use," says Bryars. That said, some brands offer rollers made with eco-friendly materials, like recycled EVA foam.
Vibration: Some foam rollers offer vibration, which may provide additional benefits for recovery, and have Bluetooth capabilities for customizing your settings via an app. If you're interested in a vibrating foam roller, you'll want to compare products based on the number of speed settings, battery life, price and overall product design.
My journey to find the best foam rollers started by talking with a personal trainer and three physical therapists about the benefits of foam rolling and what to look for in a product. Using their insights, I researched the most popular brands and products on the market and narrowed down the testing pool to 12 rollers.
Each roller was tested for 10 minutes three times a week post-workout, targeting specific muscle groups on corresponding days — for example, hamstrings and calves on leg days, triceps and upper back on arm day and lower back on abs day.
While we found several high-quality foam rollers for our top picks, others just narrowly missed the mark. Here's what we found:
Gaiam Restore Muscle Therapy Foam Roller: This smooth roller was a simple yet effective option for relieving tension and wasn't too expensive. However, it fell short, as it lost its shape slightly after extended use.
Amazon Basics High-Density Round Foam Roller: I tested the 36-inch version and found it ideal for rolling out my back and legs. Aside from the fact that it was long, this foam roller had no real standout features, which is why it didn't make the cut.
Blogilates Wave Foam Roller: This compact roller was initially my pick as the best travel-friendly roller, thanks to its budget-friendly price and lightweight design. I especially enjoyed how the ridges gave a massage-like effect when used on my arms and legs. Unfortunately, the roller is out of stock online. That said, it's worth keeping an eye out for the next time you're shopping at Target.
"As a general rule, three times weekly is a good goal to aim for because the benefits you receive will be dependent upon the frequency and consistency you put into it," says Bryars. That said, there's no hard-and-fast rule. Bryars recommends taking into consideration your lifestyle, exercise regimen and health goals to determine the optimal frequency.
Is it better to use a foam roller before or after a workout?
According to research, foam rolling can be beneficial before or after a workout. Rolling before a workout may help improve flexibility, while post-workout rolling has been found to offer small recovery-related benefits, like reduced post-exercise muscle soreness.
There's no official guideline for how long to roll out each muscle. Bryars recommends rolling out each muscle until you feel a release. "This may take one to three minutes, but performing foam rolling at a slow, controlled pace will be more beneficial," he explains. That said, if you're new to foam rolling, you may need to start with shorter sessions and slowly work up as your comfort level and technique improve.
First, let's define "pain." If the pain you're feeling is muscle-related and akin to what it feels like when a masseuse presses on a tight muscle, then it's important to understand that feeling this type of pain during foam rolling is normal. However, it may be helpful to reduce the amount of pressure or take a break from the painful spot and come back to it later. "If you can tolerate it, stay in the pain," says Harte. "The goal of foam rolling is to hold on a tender spot until it becomes less tender, so if you roll off beforehand, you're not reaping the benefits."
That said, if the pain is sharp or excruciating or doesn't appear to be muscle-related, stop what you're doing. You should never foam roll any injury or roll over bony joints. All rolling should be kept specifically to soft, healthy muscle tissue in an effort to help loosen up tightness.
If you're concerned about how sharp or severe the pain is, it's worth consulting a physical therapist or doctor.
While foam rolling won't eliminate cellulite, Frayna explains that it can promote lymphatic drainage and improve circulation. With consistent use, this may help slightly diminish the appearance of cellulite, making it less noticeable over time.
Krysta Bryars, DPT, licensed physical therapist and founder of CryoWellness
Sandra Gail Frayna, DPT, physical therapist and founder of Hudson Premier Physical Therapy & Sports
Samantha Harte, DPT, physical therapist and author of Breaking the Circuit: How to Rewire Your Mind for Hope, Resilience and Joy in the Face of Trauma
Cory Mularz, certified personal trainer at Bay Club El Segundo
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
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