Skip to main content
  1. Home
  2. Health & Fitness

The Manual may earn a commission when you buy through links on our site.

10 Best Foam Rollers to Ease Muscle Soreness

By
Image used with permission by copyright holder

Los Angeles Lakers all-star Lebron James spends over a million dollars per year on his body, and a good portion of that goes towards recovery. He invests heavily into treatments like massage guns, cryotherapy, acupuncture, and more because he knows recovery is as important as training. Everyone knows that healthy habits like getting enough sleep and eating nutritious foods are important for building muscle, but if you’re serious about getting fit and gaining muscle, you need to take your recovery seriously, too.

If you don’t have a million dollars laying around like Lebron, you can still afford to take care of your body and prepare it for your next intense workout. Foam rollers help athletes — both professional and amateur — improve their flexibility and range of motion as well as reduce soreness. They can be used to help loosen your muscles before your workout or release tension afterward. They come in all shapes and sizes, so you can take them with you to help you recover on the road. To find the best foam roller for your fitness activity and goals, check out our list of top foam rollers below.

Recommended Videos

Best Overall: TriggerPoint GRID Foam Roller

TriggerPoint GRID Foam Roller
Image used with permission by copyright holder

The three-dimensional surface offers three different textures to roll over your tissues: a smooth, flat surface commonly seen on most foam rollers, a long, tube-style surface for medium pressure relief, and a small, blocky surface for a deeper, more aggressive massage. The hollow middle also gives this foam roller an increased firmness that increases blood flow and aids in rest and recovery.

Related

Best Affordable: Yes4All EPP Exercise Foam Roller

Yes4All EPP Exercise Foam Roller
Image used with permission by copyright holder

For beginners, this 12-inch foam roller is an easy entry point into the foam rolling world. The firm foam rolls out sore muscles and kinks with ease and does the job surprisingly well at such a low cost.

Best Vibrating: Lifepro 4-Speed Vibrating Foam Roller

Lifepro 4-Speed Vibrating Foam Roller
Image used with permission by copyright holder

If you can’t commit to regular deep tissue massages, this vibrating foam roller is the next best thing. The high-powered motor delivers high-penetration relief by applying the perfect amount of pressure to sore muscles and joints. Choose from four vibration levels depending on your recovery needs.

Best for Athletes: TRX The Rocker – Assymetrical Foam Roller

TRX The Rocker - Assymetrical Foam Roller
Image used with permission by copyright holder

This innovative take on the classic circular foam roller was designed to encourage a rhythmic rocking motion, which is the proper foam rolling technique. This leads to deep muscle release and improved circulation. Three zones of intensity allow you to customize the massage for all the different areas of your body for that sweet, deep relief.

Best for Runners: Rollga Foam Roller

Rollga Foam Roller
Image used with permission by copyright holder

The unique shape of this foam roller contours to the curves of the body to target muscles while avoiding painful pressure on bones and tendons. Rolling over sore shins and back is more comfortable and even more effective as a result. This three-in-one tool features the pinpoint pressure of a lacrosse ball, the medium pressure of a softball, and the functionality of a traditional foam roller.

Best for Travel: Brazyn Morph Collapsible Foam Roller

Brazyn Morph Collapsible Foam Roller
Image used with permission by copyright holder

As the world’s only collapsible foam roller, the Morph is the perfect travel companion. The collapsible core allows the circular tool to fold down flat so you can pack it away easily in a backpack or carry-on to get all the benefits of foam rolling wherever life takes you, minus the bulk. The textured grooves go deep into your muscles for targeted relief.

Best Spiked: RumbleRoller Textured Muscle Foam Roller

RumbleRoller Textured Muscle Foam Roller
Image used with permission by copyright holder

If you can’t already tell from its initial appearance, this foam roller is not for beginners. The textured knobs get deeper in the muscle fascia with thumb-like, deep tissue massage accuracy. Not for the faint of heart (or fascia), this is one of the most intimidating and aggressive foam rollers on the market today. Roll with caution.

Best Heated: Moji Foam Roller

Moji Foam Roller
Image used with permission by copyright holder

If you’ve ever sat in a hot tub after a long, physically demanding workout, you know the soothing power of heat on sore muscles. Simply separate the two halves, microwave for 60 seconds, and enjoy. It stays warm throughout your self-massage, and the heat truly does work wonders on sore hamstrings and glutes. The rubber outer later keeps the roller from sliding out from under you while in use, and relief lasts long after the roller session is over.

Best Medium Density: Gaiam Restore Muscle Massage Therapy Foam Roller

Gaiam Restore Muscle Massage Therapy Foam Roller
Image used with permission by copyright holder

Great for athletes with a low pain threshold, this medium density foam roller is effective and durable. It doesn’t get deep into a muscle’s crevices like some more advanced rollers, but it’s easy to use and suits any experience level.

Best for Back Pain: Acumobility Foam Roller

Acumobility Foam Roller
Image used with permission by copyright holder

The Acumobility foam roller is unique in its tall circular shape, which is designed to be most effective at rolling out sore muscles and tension in the back and spine. The height and width of the roller help enhance spinal extension, mobility, and flexibility, while the spinal gap also allows the spine to move freely as you roll, unlike other flat rollers that jam your delicate spine. Use after a workout to massage sore muscles or to alleviate any tightness in your back.

Editors’ Recommendations

Topics
Nate Swanner
Nate Swanner
Former Digital Trends Contributor
Nate is General Manager for all not-Digital-Trends properties at DTMG, including The Manual, Digital Trends en Espanol…
This workout is surging in Google searches — here’s why it’s one of the best to try
You don't have to lift the heavier weights and ramp your heart rate up to the max to see muscle-building results
man doing lunge exercise with resistance band indoors

Low-intensity strength training is at breakout on Google, with searches up by over 5000%. Many experts believe it’s one of the best workouts to try. In our fast-paced world, high-intensity workouts like HIIT have become all the rage, but it’s clear that plenty of people are still interested in trying and seeing the benefits of different types of exercise, too. A workout doesn’t have to be high-intensity for you to see results. You’ll still build muscle and enhance your athletic performance by performing low-intensity strength training. While HIIT and similar exercise types can provide health advantages, you don’t always have to bring your heart rate up as high as possible, hit the peak of exhaustion, lift the heavier weights, or get in and out of the gym in record time. Here’s why the internet is raving about low-intensity strength training.
What is low-intensity strength training?

Low-intensity strength training is the term for exercise that enhances strength and endurance without spiking your heart rate. The American College of Sports Medicine reports that low-intensity training involves using 57-63% of your maximum heart rate for about 30 minutes or longer. At this point you’ll achieve the ‘low-intensity steady state’ or LISS as it’s referred to in sports medicine. 

Read more
The top 13 best bulking snacks for muscle growth
Discover why protein bars, cottage cheese, and more can help your bulking journey
Man eating protein bar

Having to eat large amounts of food for the purpose of gaining lean muscle can be daunting. It’s even more difficult when you’re still trying to eat healthy during the bulk and avoid junk food. If you’re in this boat, you may want to opt for the best bulking snacks. Spreading your calorie intake across the day is a great idea, and we’ve provided you with 13 healthy snack options you can play around with. Let’s get into them.
What is bulking?

Bulking is a dieting phase in fitness and bodybuilding where you aim to increase muscle mass by consuming a calorie surplus (eating more calories than your body burns daily). After bulking, most people then move into a "cutting" phase with the aim of shedding some of the fat gained while bulking and maintaining lean mass.
What' the difference between clean and dirty bulking?

Read more
The best lower chest workouts: Exercises, tips, and more
Hit your lower chest muscles with these targeted exercises
man red shirt outside blue sky doing incline push up on a log

A buff chest doesn’t just look magazine, gym, and beach-ready; strong chest muscles also give you better posture, support your upper back muscles, and improve your pushing power. Building a stronger and more defined chest requires engaging your lower pecs, which often takes a backseat. Plenty of exercises target the entire chest area, but you’ll need to incorporate movements that specifically work your lower chest for optimal results. It might take some time, but you can develop your major chest muscles with the right lower-pec-focused exercises. Read on for the best lower chest exercises to include in your routine.
Chest muscle anatomy
Your pectoralis major muscle in your chest is categorized into two different sections: the upper or clavicular area and the lower or sternal area. Exercises can emphasize the clavicular muscle fibers, the sternal muscle fibers, or both. For example, movements that involve bringing your arm up and across your body emphasize your upper chest muscle fibers that run diagonally down from your clavicle and out toward your arm. 

As another example, movements that involve adducting your arm straight across your body better target the sternal area of your chest. The sternal area refers to the biggest of the two main sections of your lower and middle pectoral muscle. Many lower-chest building exercises also engage your serratus muscle, which works together with your lower chest, as well as your abdominal head of the pecs, which is found in the sternal area of your chest.
How to build your lower chest muscles

Read more