The Best Foam Rollers of 2024

The issue with flat-faced circular foam rollers is they apply pressure evenly, making it hard to dig deep and target specific muscle groups. The Roll Recovery R4 ($60) is built with a contoured face that’s anatomically designed to reach specific muscle groups better than any flat circular foam roller.

Made with a firm, high-density EVA foam, the center of the roller features a deep grove between two elevated groves. This design is not only aligned with the spine and neck for safe back rolling but also allows a more effective massage for long, narrow muscles and tendons such as the IT band, peroneals, calf, and soleus. 

The Roll Recovery R4 has one of the largest diameters we tested at six inches which gives you more leverage to apply pressure. Just be careful — the R4 takes foam rolling to a whole new pain level. You’ll find tight spots you never knew existed.  

For runners who consistently deal with tight hamstrings, especially where they attach around the back of your knee, the raised center ribs hit them better than any other foam roller tested.

If you’re still using a flat-faced circular foam roller for all of your rolling, we can say you’re missing out. Every little detail on the Roll Recovery R4 was optimized to give the most effective foam rolling experience, and it’s easily the best overall foam roller on the market today.

It should come as no surprise that the Amazon empire has found its way into the training and muscle recovery business. And it has created one of the most affordable and best foam rollers for back issues on the market.

The High-Density Round Foam Rollers ($10-19) from AmazonBasics are made from polypropylene to maintain firmness while in use. They are strong enough to support everybody yet light enough to be a welcome addition to any gym bag.

Like other rollers, the high-density round foam roller from AmazonBasics works wonders in promoting blood flow and providing focused therapy to pinpoint areas of your body.

The soft tissue therapy provided by proper use of the AmazonBasics roller can improve flexibility, loosen tight muscles, and improve range of motion. We did find during testing that the polyethylene foam construction wasn’t the most durable, but with care, the foam roller should last a while.

With a handful of different sizes and designs to choose from, these no-frills Foam Rollers from AmazonBasics are an excellent introductory option for those curious about the benefits of foam rolling. For less than half the price of many other options on this list, the AmazonBasics foam roller is a stellar value.

The Therabody Wave Roller ($149) is the best vibrating foam roller we’ve come across so far. The Therabody Wave Roller provides the same functionality that traditional foam rollers do, but with additional vibrating technology. It includes five different personalized vibration levels and a lengthy battery life of 3 hours, allowing users to design their own totally tailored therapy.

Its smooth design offers a more gentle massage, while its high-density EVA provides firmness and durability. One of our testers particularly appreciated the added vibrating technology because of its warming sensation that diverts attention from gliding over sore or tense muscles, which promoted a more positive outlook on rolling. The Wave Roller is also more comfortable in passively releasing myofascial trigger points for individuals who require a deep tissue massage, but do not want the agony that comes with it.

An additional bonus is that it comes with Bluetooth technology. Enabling you to connect to the Therabody app for personalized recovery routines. Just pair it with your phone and get foam roller-specific exercises right at your fingertips.

Upon testing the Wave Roller, we read the manufacturer’s claim, “High-density foam for noise dampening,” and after charging it and turning it on, we totally agree. The noise from the wave roller is so quiet that it virtually purrs. Although we couldn’t attest to its “hypo-allergenic” claim.

Additionally, its compact design and carrying shoulder bag make the Therabody Wave Roller and its power adapter easy to carry along. Although we do admit it is hefty at over 3 lbs. due to its built-in technology, we think it’s well worth the extra weight. Its price point is higher than others, but ultimately, you are investing in technology that takes foam rollers to a whole new level.

If you are looking for the best foam roller for back issues and are constantly on the move, consider the Morph Collapsible Foam Roller by Brazyn ($75). Without question, the Morph Collapsible foam roller is the most portable roller on the market.

When collapsed, this roller is smaller than two folded shirts. When expanded, it meets all industry-standard size recommendations. Users can easily fold up the roller to stuff into a backpack or suitcase. By simply pulling on the attached strings, it is quickly ready to use.

The foam is firm and dense enough to work out any muscle tightness or soreness issues, allowing for thorough loosening before workouts and proper recovery afterward. It’s even available in two different types of foam patterning; a more featured Alpha series meant for deep tissue, and a Bravo series with a more traditional pattern.

Even Brazyn admits the Morph is on the more costly side of foam rollers, but contends that “it takes a team of European craftsmen (and craftswomen) nearly an hour to assemble over 60 individual pieces into this one-of-a-kind fold flat mobility tool.” Having used it, we can say it’s certainly worth it.

As a bonus, the Morph Collapsible Foam Roller from Brazyn is made from bamboo and recycled aluminum, making it the most environmentally friendly roller on the market. As far as innovation is concerned, it’s the best foam roller on the market.

They say you shouldn’t try and reinvent the wheel, but Chirp has seemingly pulled it off with the Chirp Wheel Pro ($150), a new iteration of their popular massage wheel that adds vibration into the mix to loosen tight back muscles.

Our tester was skeptical at first to think that added vibration might make any difference, but after side-by-side testing with the original wheel, it was easy to tell that the extra motion was doing something to aid in melting away the tension between our shoulders. There are three levels of vibration, and at a surprisingly long battery life of 2 hours, we were able to get multiple days of use between charges.

The unique shape of the wheel allows it to sit between the shoulder blades but takes the pressure off of the spine, so you can roll out the muscles on either side. This design is great for passive opening of the chest and upper back but takes up less room in your living area than a traditional exercise ball. Our desk-bound comrades found this roller to be the perfect prescription for fighting off the dreaded computer hunch.

The Chirp Wheel Pro can also be used to massage bigger muscles in the legs, but it’s a bit harder to balance on than a full-size foam roller. 

If you’re dealing with nagging, tight muscles in your upper back, the Chirp Wheel Pro’s innovative design may be the answer.

A full-size foam roller can’t be packed on every trip, but the lightweight Rawlogy Cork Massage Ball ($12-14) can easily stow into any size luggage or backpack. It comes in two sizes, with the Classic size at just 2.5 inches in diameter and 1.4 ounces and the Mini Size at 1.9 inches in diameter and 0.7 ounces, so either size you can bring it with you wherever you go. 

About as stiff as a lacrosse ball and made from 100% sustainable cork, the Rawlogy ball offers a great, eco-friendly alternative to other massage balls. It’s perfect for targeting smaller, tighter muscles in the feet, forearms, and upper back.

Using light pressure, we also used it to relieve tension in the back of the neck. While a full-size foam roller works best for stretching bigger muscle groups, the packable size is hard to beat while on the go. 

As the only massage tool that our resident GearJunkie thru-hikers have taken on long trails, we can say for certain that rolling out tired feet and quads with a massage ball can make the difference on back-to-back 30-mile days.

The Rawlogy Cork Massage Ball is the only massage tool we tested that we would consider packing for a backpacking trip. With two sizes to choose from, even the most weight-conscious travelers will find an option that works for them.

While firm foam rollers can be ideal for working our deep and difficult-to-reach muscle tension, a softer foam roller like the OPTP Pro-Roller Soft ($29-49) can work a broader span of tissue. A more forgiving roller can also be ideal for those who are looking for a more gentle massage.

We are big fans of the full 36-inch Pro-Roller Soft, as it is the perfect platform for working out knots across our shoulders from a full day at the keyboard. It also makes an ideal prop for activities like yoga.

The durable EVA foam has a heat-molded construction, meaning it’ll stand up to repeated compressions without going flat during a workout. The Pro-Roller Soft won’t be the tool for working out difficult knots, but it can be an ideal complement to the recovery toolbox. There is also a standard density for those who prefer a firmer foam roller.

The TriggerPoint GRID Foam Roller ($37) boasts a unique design meant for ultimate customization when targeting problem areas all over your body. Despite being hollow, this rigid roller is built to last.

The exterior is covered in EVA foam with a multi-density design, so users can utilize different hardness levels where they see fit. High and firm ridges on the edges are designed to feel like fingertips. The flat and low sections are more akin to palm-level massage, so it’s easy to switch back and forth, depending on the muscle groups and level of tightness.

We like the TriggerPoint’s hollow and lightweight design. This roller is easy to toss into your backseat or gym bag. The shorter length may not be enough to roll out every knot, however, especially for those with broader shoulders.

This TriggerPoint roller is an impressive tool in and of itself. And it has the bonus of an accompanying one-year warranty if you are not satisfied with the product.

Further, this roller’s purchase comes with access to an instructional video library that will help you perfect your therapeutic and myofascial release techniques.

The benefits of firm foam rollers and foam rollers with an aggressive texture are certainly helpful, but every now and then we need something softer, which is where the Gaiam Restore Foam Roller ($20) comes in. Because of its softer firmness and light texture, which feels almost smooth underneath body weight, it allows for a soothing and cushioned massage.

With a length of 18 inches, which is longer than some of our other compact foam rollers, we can reach more parts of the body, which is especially great for chest openers or targeting overly tight muscles.

The one thing we did note during our daily testing over the course of 2 weeks is that its durability is less than ideal. Constant use over time showed significant signs of wear, including scratches, dings, and bent edges. But with proper care, this $20 foam roller can still last a while.

Overall, the Gaiam Restore Foam Roller is a superb beginner foam roller or a roller for anyone who wants a gentle everyday massage to improve mobility and reduce muscle tightness. And for those who don’t know where to start, Gaiam includes a 15-minute digital workout to get you going.

For those who are seeking a firm foam roller that can target specific muscle groups in an insanely deep massage, then the Pro-Tec Contoured Roller ($35) is a great choice. 

Right off the bat, what we like about the Contoured Roller is its incredible portability, measuring 14 x 5 inches and weighing 16 ounces, and its high-density EVA foam for durability. Although we did experience some crackling coming from the foam while rolling, we didn’t find it too bothersome.

We were particularly astounded by how quickly — within minutes of use — it eased painful myofascial trigger points all over the body, but particularly on the back in hard-to-reach areas. Because of its stiff, curved nubs, one of our testers found it challenging to use for 15 minutes straight, but even still, she felt a substantial improvement in her neck mobility and a significant reduction in pain in her mid and upper back that even stretching alone wasn’t able to help.

The Pro-Tec Contoured Roller is a great bargain for its durability, portability, and for its ability to aggressively tackle areas where softer form rollers just can’t make an impact. If you want fast relief, this is worth adding to your collection.

We can attest that the RumbleRoller ($50-75) looks like it would hurt a lot more than it does. The spikey face was designed to mimic that of a soft tissue massage, and it does a great job, especially on the quads. The spikes work by penetrating past your fatty tissue and fascia to apply pulsating pressure to your muscles as you roll. 

We didn’t find it as effective as other foam rollers in releasing tension in tight muscles or tendons since it doesn’t apply consistent, even pressure. The spikes more or less massage your muscles, which we found great for warming up and getting the blood moving to the muscles, but less so on relieving tight muscles or tendons like your IT band. 

The RumbleRoller comes in three sizes (12, 22, and 31″) and two densities (medium and firm) depending on your comfort level. We tested the medium density and found it to be on the softer side. If you’re looking for a deep massage, we recommend the Xtra Firm version.

While this wouldn’t be our first choice for a first-time foam roller buyer, we could see this as a perfect foam roller for someone who wants a feel-good experience to loosen up their muscles.

TriggerPoint is one of the leading manufacturers of recovery and massage products for fitness enthusiasts. The Rush Roller ($48) is one of the brand’s newest offerings, and we can confirm it’s one of the best foam rollers.

Unlike most of the foam rollers on this list, the Rush Roller features a unique textured surface. A series of high, firm ridges provide tiered muscle compression that can improve tissue hydration and elasticity.

It won’t be for everyone, but experienced muscle rollers will appreciate the deep tissue massage the Rush Roller is able to dole out.

After regularly using the Rush Roller for post-workout recovery, we often notice substantial improvements in range of motion across the lower back and hip joints.

Another option when it comes to vibrating foam rollers, the Hyperice Vyper 3.0 ($199) is up there with the Therabody Wave Roller, and even weighs close to a pound less than our top pick.

Whereas most standard foam rollers boast an 18% increase in range of motion, the Hyperice Vyper 3.0 can achieve up to 40% in the same category. This roller can do everything that a standard foam roller can, with the addition of vibration technology.

Of course, it is the bonus of vibration that customers are paying for with the Hyperice Vyper. With three vibration settings, users can fully customize the therapy they are receiving.

More than just a roller, the Hyperice vibration settings add another level of massage that will be a godsend for the sorest muscles. And while the ability to pair the roller to your phone via Bluetooth (welcome to the future) seems a little hokey, we appreciated the guided sessions through the Hyperice app.

Additionally, the compact design with rechargeable batteries makes it easy to bring along anywhere. It is definitely an investment, and we wish the battery life was better (the 3 hours of the Therabody Wave makes it our choice over the 2 of the Hyperice Vyper 3.0). But, if you want to take your foam rolling to the next level with a vibrating roller, this is it.

The ProsourceFit High-Density rollers ($12-22) are some of the most affordable rollers on our list and can target the same muscle groups as the highest-end models. This roller is made of high-density expanded polypropylene, making it firm enough to work through recovery on all parts of the body.

The simple design is ideal for new users and traditionalists alike. And it is both easy to transport and clean after use. We will note that over time our foam rollers made from expanded polypropylene foam have a tendency to ding if tossed around, so transport them with care.

ProsourceFit offers its high-density foam rollers in multiple sizes as well as in round and half-round designs. As you become more acutely aware of its proper use and what your body needs, it can be useful to have both half- and full-round rollers in your workout toolkit.

At this price point, you won’t break the bank by expanding your arsenal of recovery instruments.