11 Best Foam Rollers in 2022 for Muscle Stiffness and Soreness

The foam rolling or self-myofascial release is a recovery technique of very famous muscle tissue, and from which you get great benefits. The foam roller is applied to the specific points of the muscles to be treated.

We are talking about an economic system which however must be carried out correctly to avoid the onset of more serious problems. In this article, we will learn about this tool so simple and at the same time so important that it manages to improve our general well-being and strengthen our muscles.

Here we had selected some of the best foam rollers that are given below.

Amazon Basics High-Density Round Foam Roller for...
  • High-density foam roller with molded edges
  • Ideal for balance, strengthening, flexibility, and rehab exercises
  • Made from molded polypropylene to maintain firmness
ProsourceFit High Density Extra Firm Foam Roller...
  • This item benefits from an Extended 90 Day Return Window
  • RELIEVE TIGHT MUSCLES - Creates pressure to release trigger points and loosen knots in muscles and improve overall flexibility, especially in commonly tight areas such as the back, calves, IT band, hamstrings, lats, and glutes
  • FIRM MASSAGE - High density foam structure provides a deeper massage than stand-ard foam rollers, and is firm enough to support all body types without losing shape after regular use
TriggerPoint GRID Foam Roller for Exercise, Deep...
  • Patented foam roller design offers a superior, multi-density exterior constructed over a rigid, hollow core
  • Constructed from quality materials that won't break down or lose shape from repeated use
  • Includes access to free online instructional video library on foam rolling best practices from the experts at Trigger Point
Foam Roller, LuxFit Speckled Foam Rollers for...
  • Foam Rollers For Muscles – LuxFit High Density Foam Roller is great for Physical Therapy, before or after Exercise, Yoga, and Massage Therapy. Foam Muscle Rollers helps to relieve Muscles Tension and increase Muscle Reflexology. Form Roller. Body Roller
  • Foam Exercise Roller Helps Prevent Muscle Injury - Perfect for positioning, balance, postural and muscle re-education, spinal stabilization, body awareness and coordination, ranging and strengthening activities. Yoga - Fitness Foam Roller. Foam Roller for IT Band
  • Extra Firm Gym Foam Roller - Molded polypropylene foam technology has a 2 lbs. per cubic foot density, Smooth surface, Will not lose its shape after heavy use, and Repels Liquids. Trigger Point Foam Roller. Stretching Foam Roler
Yes4All EPP Exercise Foam Roller – Extra Firm...
  • EXTRA FIRM, HIGH QUALITY: Features high density expanded polypropylene (EPP) material that is designed for deeper massage than the standard foam roller while being extremely durable, helping to boost your fitness progress for a long period of time
  • HIGH WEIGHT CAPACITY: Yes4All EPP Foam Rollers are capable of supporting up to an amazing 300lbs of weight, enabling you to use them for a wide variety of exercises without worrying about compatibility, great for fitness enthusiasts of all levels
  • 12/18/24/36-INCH LENGTH x 6-INCH ROUND: Measuring at 12” x 6”/18” x 6”/24” x 6”/36” x 6”, Yes4All EPP Foam Rollers are very lightweight and have the perfect compactness for you to easily carry around anywhere you want and clock in solid workout sessions
321 STRONG 5 in 1 Foam Roller Set Includes Hollow...
  • The perfect gift for yourself , or a loved one that's into exercise and working out , this kit has it all -> Our classic triple zone massage roller with end caps for storage , great for deep tissue massage and stretching legs and lower back .
  • There's our premium massage stick for those hard-to-roll areas , like the quad , shin , and inner thigh . Control the intensity of the massage by pressing harder or softer with the handles . Flush lactic acid from muscle tissue after your workout .
  • After the deep tissue massager , the most important thing for your body is stretches . Our stretch strap is amazing for your hamstring and quads . Just wrap one end around your foot , and control the intensity by grabbing different handles .
Prosource Fit Flex Foam Rollers 36” for Muscle...
  • TRIGGER POINT RELEASE - Helps gently release trigger points and loosen tight muscles for improved flexibility, especially in commonly tight areas like the back, calves, IT band, hamstrings
  • GREAT FOR BEGINNERS - Ideal for beginner users and physical therapy, the dense foam structure provides moderate pressure for learning how to foam roll with less discomfort
  • BALANCE & STRENGTH – The half-round roller is great for balance exercises, improving body-awareness and stretching; use two halves for standing and kneeling exercises
  • 3D textured rollers measure 12.5 x 5.5 inches with triple massage zones to replicate the fingers , thumbs , and palms of the human hand .
  • Roll before and after your work out at the gym , Pilates , or yoga to condition and stretch muscle tissue , and remove painful trigger points . Dual grid design has finger zone with ridges , and spiked bumps on the opposite side .
  • Great for runners , after a long workout , or as part of your stretching routine . Heavy Duty EPP construction tough enough for athletes , and still comfortable enough for a beginner .
OPTP Pro-Roller Soft Density Foam Roller - 36" x...
  • Professional Quality: Designed to withstand heavy use at the gym or in a clinic; Closed-cell foam will wipe clean easily unlike more common open-cell foam rollers
  • Maximum Durability: Constructed of closed-cell, heat-molded EVA foam to outperform and outlast store model foam rollers
  • Soft Density: Features a softer, comfortable compression for gentle relief on tight areas during self-massage rolling. It also provides support for lying supine and performing a variety of exercises.
SaleRANK NO. 10
321 STRONG Foam Roller - Extra Firm High Density...
  • 12. 75 inches x 5. 25 inch diameter , lightweight yet rugged solid core massage roller with EVA tread and triple grid 3D massage zones mimics the finger , palm , and thumb of a therapist's hands .
  • High density muscle roller is comfortable to use - so it's great for beginners , and effective at penetrating the soft tissue layer of tired muscles . Firm enough to provide intense benefit to lower back injury , sciatica , or plantar fasciitis .
  • One of the best recovery tools to treat muscle pain , increase performance and flexibility. Rolling before and after exercise sis part of a great stretching routine . Increases blood flow to massage site , flushing away stored lactic acid .
TriggerPoint GRID Foam Roller with Free Online...
  • Patented foam roller design offers a superior, multi-density exterior constructed over a rigid, hollow core
  • Constructed from quality materials that won't break down or lose shape from repeated use
  • Includes access to free online instructional video library on foam rolling best practices from the experts at TriggerPoint

Buyer Guide to Choose Foam Rollers

Before buying a foam roller you should know the product very well. You cannot joke with your health and misuse could cause you serious injuries or make the result of your exercises vain.

Following, you will get some useful information that will help your choice and the use you will make of your roller.

What Is a Foam Roller?

The foam roller (in Italian: foam roller) is a light tube of compressed foam with a cylindrical shape. It is multifunctional, although it is normally used to loosen muscle knots, relieve pain and improve flexibility. These rollers are available in different sizes and densities.

Benefits of Using a Foam Roller

The advantages of using a foam roller are many. We can use it at home and carry it easily to complete our workout, do exercises or enjoy a nice massage. But the most interesting benefits are those that affect health.

Below you will find a list of some of the positive aspects deriving from its use:

  1. Muscle relaxation – Reduces tension in areas where knots are created.
  2. Fatigue – Reduces tiredness between hard training or long periods of work.
  3. Relaxation – allows you to release stress and generates a feeling of well-being.
  4. Strengthening – Muscles recover better and maintain their elasticity.
  5. Circulation – Improves blood pressure and blood circulation which brings more nourishment to the muscles, skin, tendons and ligaments.
  6. Prevention – The foam roller helps us to prevent injuries, contractures and muscle injuries. It is also a valid ally to combat cellulite through the production of new collagen in the stimulated area.

How Does a Foam Roller Work?

As much as a foam roller may seem very easy to use, we must not forget that wrong use can have negative consequences, such as a counterproductive reaction or even an injury to our muscles.

If we are looking for a therapeutic benefit, it is better to hear the opinion of an expert, at least until we are able to evaluate for ourselves, thanks to our experience, the right path to follow.

Before starting with short massages, it is important to do some warm-up exercises. Professional sportsmen undergo treatments after completing training sessions. The roller should never be used where there is a trauma, but rather the surrounding area should be treated so as not to worsen inflammation.

How Long Should Foam Roller Sessions Last?

When you start using the foam roller, you need to start with short, low-severity sessions. A couple of minutes a day is enough to get used to the instrument and to make our muscles no longer hurt.

Over time we will gradually increase to five minutes or more, but always without exceeding twenty seconds for each area to be treated.

The movements must be slow and one must be careful to recognize the points of rigidity in which one must intervene. If we have harder points, it is better to treat them later, perhaps when the fabrics are more relaxed.

If the pain does not decrease and is constant, it is advisable not to continue insisting because it could make the situation worse.

Types of Foam Rollers

The level of the user and the knowledge of the instrument identify the type of foam roller that best suits their needs. Every sportsman has his own needs, but it is important to consider the knowledge acquired through the use of these sponge rollers.

Below, we will see which models are most suitable based on the athlete’s level:

  • Beginners: These users still have little pain resistance and must have a precautionary approach with the foam roller, even if the effectiveness is less and the duration shorter. It is essential to get used to the tool to buy others of higher quality.
  • Intermediate Sportsman: When you begin to assimilate the pain and learn more about the functioning of the roller, then you can opt for a harder model, but one that does not push excessively on the muscles.
  • Advanced Sportsman: We are talking about a person with a lot of experience and who knows perfectly the functioning of the foam roller and the needs of his body. These rollers are equipped with ridges or growths that allow a very deep massage. To use them you need to be very pain tolerant.

How to Choose a Foam Roller?

If you decide to buy a foam roller, you must first check the density and the surface, since the degree of stimulation that the massage will offer depends on these factors.

Dimensions represent another aspect to consider depending on the area we want to treat, even if a small or medium size can be effective throughout the body.

Here we had also shared a guide that shows how to use the foam rollers properly.


The rollers are plastic products and coated with viscoelastic foam. The latter can have different types of density, which will affect hardness and weight.

Normally, PVC (polyvinyl chloride) and EVA rubber (ethylene vinyl acetate) are used. The quality of the products is guaranteed and it is the consumer who must choose the one that best suits the specific functions.


The wear resistance of a foam roller does not have to do with its softness or hardness when used for massages.

It is the construction materials, correct use and adequate maintenance that will extend the life of this tool. However, these products offer good strength and are generally very durable.


The size of the foam roller can vary between 30 and 90 centimetres. Although each model applies to different functions, it is advisable to use a size that fits the area of ​​the body we want to treat. The longer length is suitable for the back, whereas a 60 cm roller may be more comfortable for the arms.

But if we want to buy only one piece, the 30 or 40 cm roller can be useful in all situations, moreover, it is easier to transport and store. As for the diameter, it generally varies between 12 and 15 centimetres, although there are models with smaller dimensions.


Depending on the degree of muscle contracture and the objectives set, you must opt ​​for a soft or harder foam roller, keeping in mind that the former is less effective.

Even if it still offers less incisiveness and perhaps seems more comfortable because it avoids unnecessary hassles. It is always good to turn to a professional.


The basic model of the foam roller is ideal for beginners. It has no protrusions and offers shallower massages that avoid aches and pains.

However, if we wanted to stimulate a very contracted area, it would not be effective. For this, there are rollers with additional knots and ridges. Regular use is recommended.

In any case, there is no better type than another. Everything depends on the user, who must find the product that best suits his needs. You need to research efficiency and avoid having pains with the foam roller unless these annoyances only come later during the massage.

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