While everyone will agree that regular exercise is a good thing, it’s also important to consider your recovery, especially if you have a very active lifestyle. For many people a recovery day generally means kicking back on the sofa and not doing whatever sport it is they do on all the other days, but taking a more proactive approach is the best way to recharge your body for your next training session.
Active recovery can take many forms – low-intensity exercise, stretching and cross-training are all good options – but foam rolling is one of the most popular. That popularity is deserved, because foam rolling, or self-myofascial release, is a terrific way to help your muscles recover from your sporting exertions.
Below you’ll find all the information you need to pick a foam roller, plus a selection of the best options on the market.
How to buy the best foam roller for you
What does a foam roller do?
Simply put, foam rolling is a form of self-massage that improves the blood flow in your muscles and improves their range of motion, which will speed up your recovery times. It’s not as good as getting a full sports massage, but it comes at a fraction of the cost. What’s more, by controlling the roller yourself you can focus on any areas that are really giving you trouble.
What kind of surface should the foam roller have?
Foam rollers can be smooth or have some kind of bumpy pattern, ranging from small ridges to terrifying spikes that dig deep into the muscle. With smooth rollers it’s important to check how firm the roller is – beginners should use a softer roller, while experienced users looking for maximum muscle relief will opt for something firmer. Bear in mind that even a softer roller won’t be soft; foam rolling, when done right, will hurt a little. Some manufacturers will have a range of rollers that are colour-coded to indicate how firm they are – white being the softest and black the firmest, with blue and pink/reds in between.
How large should it be?
Small rollers are great for targeting smaller areas of muscle and have the extra benefit of being more portable if you want to take your rolling on the road. Longer rollers are perfect for working two limbs at once and rolling your back, and medium-sized rollers are good for pretty much everything. You can also get small ball rollers that can be carried everywhere and are useful for targeting the soles of your feet in particular.
Are there any other features to look out for?
Vibrating rollers claim to boost the benefits of regular foam rolling in terms of relieving tension in the muscles, but they are considerably more expensive than regular rollers. One handy bonus that comes with some rollers is an exercise guide, either available on paper or through a partner app. This can guide you through your first foam rolling routines.
How much do I need to spend?
The good news is that all the benefits of foam rolling don’t come at much of a cost. The cheapest rollers will set you back around £10, while £15-£30 is the sweet spot where you’ll find the most capable rollers. Vibrating rollers and some other specialist rollers will cost more, ranging up to around £100, but they’re something to consider if you really take to self-myofascial release.
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The best foam rollers you can buy
1. PhysioWorld Foam Roller: The best smooth foam roller
Price:£12 | Buy now from Amazon
These simple smooth rollers come in two different sizes – 45cm and 90cm long – with the former being the ideal size to roll areas all over the body. This is a firm roller that’s can be used for Pilates exercises as well as self-myofascial relief, and its simple and durable build means that it will hold its shape for as long as you want to keep on rolling.
Key specs- Size: 45 x 15cm; Material: PE foam; Extra features: None
2. Physical Company Performance Roller: The best foam roller for beginners
Price:£20 | Buy now from Company
Although this is not a soft roller by any means, the pattern of ridges and nobbles on its surface is not too aggressive, so beginners will be able to use it and benefit without being scared off by the initial pain of rolling. However, the key feature for beginners is the NFC tag in the roller – hold a smartphone over it and it will bring up a library of exercises and information about foam rolling. The other big plus about this one is that it’s just about small enough to tuck in a gym bag and carry with you, especially as the hollow core means you can stuff your kit inside it to save space.
Key specs - Size: 33 x 13.5cm; Material: EVA foam; Extra Features: NFC, exercise information app
3. TriggerPoint GRID Foam Roller: The best foam roller for runners
Price:£32 | Buy now from Amazon
The three different textures on the surface of this firm roller are designed to mimic different parts of a hand in order to replicate the feel of a sports massage. The high, firm nobbles are like fingertips, the tubular sections mimic fingers and the flatter parts the palm. Use them all for a deep massage that will ease the muscles and get you fit and ready to pound the pavements again. You can also use the free videos on the TriggerPoint website to learn exactly how best to use the GRID roller.
TriggerPoint GRID Foam Roller with Free Online Instructional Videos, Original (13-inch), Black
Key specs - Size: 33 x 14cm; Material: EVA foam; Extra features: None
4. Bionix 2 in 1 Foam Rollers: The best foam roller set
Price:£19 | Buy now from Amazon
If you want to fulfil all your foam roller desires with one purchase then this set of three should do the trick. The main roller is firm and has a variety of surfaces to dig deep into the muscle if so desired, while the softer, smooth inner roller is better for gentle recovery sessions. Finally, the spiky massage ball is useful for hitting specific tight spots and rolling the soles of your feet. The whole set comes in a handy carry bag, or you can just chuck the massage ball in your rucksack and have it to hand whenever rolling is required.
Key specs - Size: 33 x 14cm (main roller); Material: EVA foam (main roller), EPE foam (inner roller); Extra features: Carry bag
5. 66Fit Original Rumble Roller: The best nobbled foam roller
Price:£46 | Buy now from Amazon
This roller may be absolutely terrifying to look at but rest assured those pointed nobbles are softer than they look. Only a little softer though – they’re designed to press into and stretch your muscles like the thumbs of a massage therapist. There is also a 77.5cm long Rumble Roller available, which is better if you want to use it on your back, and if you somehow find the blue version a little too soft you can upgrade to the very firm black roller. All of these are best-suited to experienced rollers, but that one’s for veterans only.
Key specs - Size: 30 x 12.5cm; Material: EPP foam; Extra features: N/A
6. Pulseroll: The best vibrating foam roller
Price:£104 | Buy now from Amazon
The Pulseroll has four vibration strengths, ranging from “strong” to “downright alarming”. That’s not how Pulseroll describes them, but it’s fair to say you won’t often need to put the roller on the highest of its four settings. A vibrating roller can bump up the benefits of your recovery session, and you can hold a muscle in place on the Pulseroll and let the vibrations work their magic rather than having to roll the whole time. The rechargeable battery lasts three hours, and despite carrying the tech required for vibrating, the Pulseroll still only weighs 1kg, so you can take it with you to the gym.
Key specs - Size: 31 x 15cm; Material: EVA foam; Extra features: 4 levels of vibration, AC charger
7. TriggerPoint GRID STK Handheld Foam Roller: The best handheld foam roller
Price:£29 | Buy now from Amazon
It can be hard to get the pressure required for a deep massage with a handheld foam roller, but the two handles on the TriggerPoint GRID STK allow you to push firmly against your muscles as you roll. The thin stick design is ideal for carrying with you, and the two different textures on the roller section work the muscles in different ways – the small, firm nobbles dig in deeper for really tight areas, while the longer tube sections offer gentler muscle relief. The orange version of the STK is medium density, while those seeking a firmer option should get the black “X” STK.
Key specs - Size: 53 x 6cm; Material: EVA foam; Extra features: Acugrip handles