The Best Foam Rollers of 2022
Almost all outdoor activities require a level of fitness that puts stress on your body. To help you recover faster and stay active longer, we’ve narrowed down the best foam rollers of 2022.
Foam rollers have gained a lot of traction in recent years as a key recovery tool. Whether we’re working at the desk, lifting weights, or skiing moguls, our muscles get worked and foam rollers target tight areas and trigger points to help get us back to our baseline.
Like upgrading to an electric toothbrush or gas grill, foam rollers are simple, easy to use, and highly effective. And though rolling out can be less than enjoyable, we feel relief and greater mobility afterward.
For outdoor enthusiasts and athletes, foam rollers are an accessible self-care tool. Though there are many options on the market, the best foam roller will be the one that feels best to you.
To learn the differences between designs, be sure to check out the buyer’s guide and FAQ section at the end of this article. We’ve even put together a comparison chart to see how the foam rollers stack up against one another.
Below are our picks for the best foam rollers of 2022. Scroll through to see all of our recommended buys or jump to the category you’re looking for:
- Best Overall Foam Roller
- Best Budget
- Best Vibrating
- Most Portable Foam Roller
- Best 2-in-1 Foam Roller
- Best Massage Wheel
- Best Massage Ball Foam Roller
- Best of the Rest
The Best Foam Rollers of 2022
Best Overall Foam Roller: TriggerPoint GRID 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. All of this helped it top our list as the best foam roller on the market.
Specs:
- Materials: EVA foam
- Dimensions: 13 in. x 5.5 in.
- Weight: 1 lb., 8 oz.
Pros:
- Hyper-focused therapy techniques
- Light and durable
- Trusted brand
Cons:
- Length of roller is too short for some
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Best Budget Foam Roller: AmazonBasics High-Density Round Foam Roller
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.
These high-density foam rollers ($9-27) 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, this no-frills option from AmazonBasics is an excellent introductory roller for those curious about its benefits. For less than half the price of many other options on this list, the AmazonBasics foam roller is a stellar value.
Specs:
- Materials: Polypropylene foam
- Dimensions: 12 in. x 6 in.
- Weight: 4.32 oz.
Pros:
- Affordable
- Simple, firm construction
- Different designs and sizes available
Cons:
- Not very durable
- Slightly raised seams can be irritating
Best Vibrating Foam Roller: Hyperice Vyper 3.0 High-Intensity Vibrating Fitness Roller
The Hyperice Vyper 3.0 ($199) is the best vibrating foam roller we’ve come across so far. And many testers agreed that it works wonders for muscle tightness, soreness, and recovery.
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. But, if you want to take your foam rolling to the next level with a vibrating roller, this is it.
Specs:
- Materials: Polypropylene foam
- Dimensions: 17.25 in. x 6 in.
- Weight: 4 lbs., 11.4 oz.
Pros:
- Vibration technology increases therapeutic potential
- Improves range of motion
- Durable design
Cons:
- Expensive
- Short battery life
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Most Portable Foam Roller: Brazyn Morph Collapsible Foam Roller
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 ($70). 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.
Specs:
- Materials: Bamboo, aluminum, foam
- Dimensions: 15.5 in. x 6.5 in. (2 in. wide when flattened)
- Weight: 1 lb., 9.6 oz.
Pros
- Most portable roller on the market
- Hits all targeted muscle groups
- Eco-friendly design
Cons:
- Can collapse during use
- Ridge design isn’t comfortable for everyone
- More expensive than standard rollers
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Best 2-in-1 Foam Roller: MOBOT Big Bertha Foam Roller Water Bottle
The MOBOT Big Bertha Foam Roller Water Bottle ($60) is a unique item on our best foam roller list, as it doubles as both a foam roller and a water bottle. Like the option above, the MOBOT water bottle is also impressively portable.
The bottle is made from strong 100% recycled stainless steel. It can hold 40 ounces of water, serving as a great reminder to stay hydrated during workouts. The overlying EVA foam is high-density and rigid, so users can deeply target any problem areas on their backs, legs, glutes, or shoulders.
Need a smaller size to work for smaller muscle groups? MOBOT also produces the Foam Roller Water Bottle in a 27-ounce bottle size, perfect for calves or quads.
While a bit shorter than other rollers, that is the compromise for having a highly portable, multi-use roller like the Big Bertha Foam Roller Water Bottle.
Specs:
- Material: Stainless steel, EVA foam
- Dimensions: 11 in. x 4.5 in.
- Weight: 2 lbs., 8 oz.
Pros:
- Inventive and multi-use design is great for the minimalist
- Portable
Cons:
- Short usable surface area
- Expensive depending on the size
Best Massage Wheel: Chirp Wheel+
For those hunched over a desk for most of the day, the Chirp Wheel+ ($30-60) is designed specifically to relieve tight muscles in the upper back. The unique shape of the wheel allows it to sit between the shoulder blades but takes pressure off of the spine, so you can roll out the muscles on either side.
The wheels come in four different sizes that provide a range of pressure; choose from 4, 6, 10, or 12-inch wheels and find the sweet spot for your back. One of our testers, who is an avid rock climber, found that the 6-inch Deep Tissue Wheel relieved persistent knots between her shoulder blades. The Chirp Wheel+ 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.
This design, especially using the larger wheels, 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.
If you’re dealing with nagging, tight muscles in your upper back, the Chirp Wheel+’s innovative design may be the answer.
Specs:
- Materials: EVA foam, ABS plastic
- Dimensions: 4 in. x 5 in.; 6 in. x 5 in.; 10 in. x 5 in.; 12 in. x 5 in.
- Weight: Varies
Pros:
- Unique design targets muscles between shoulder blades
- Three sizes offer a range of pressure
Cons:
- Less versatile
Best Massage Ball: Rawlogy Cork Massage Ball
A full-size foam roller can’t be packed on every trip, but the lightweight Rawlogy Cork Massage Ball ($15-17) can easily stow into any size luggage or backpack. The Classic size is just 2.5 inches in diameter and 1.4 oz, so 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.
For fun, you can even get engraved illustrations on your ball from mountains to a bike or custom artwork.
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.
Specs:
- Material: 100% sustainable cork
- Dimensions: 1.9 in., 2.5 in.
- Weight: 0.7 oz., 1.4 oz.
Pros:
- Light and packable
- Great for targeting small muscles
- Sustainable materials
Cons:
- Less effective for targeting big muscle groups
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Best of the Rest
TriggerPoint Rush Roller
TriggerPoint is one of the leading manufacturers of recovery and massage products for fitness enthusiasts. The Rush Roller ($43) 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 noticed substantial improvements in range of motion across the lower back and hip joints.
Specs:
- Materials: EVA foam
- Dimensions: 5.5 in. x 13 in.
- Weight: 1 lb., 15 oz.
Pros
- Lightweight
- Textured surface for pinpoint treatment
- Durable
Cons
- More expensive than similar options
- Can cause discomfort during use, may not be ideal for users who are new to foam rolling
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ProsourceFit High-Density Foam Rollers
The ProsourceFit High-Density rollers ($10-18) 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.
Specs:
- Materials: Expanded polypropylene (EPP) foam
- Dimensions: 12 in. x 3 in.; 18 in. x 3 in.; 36 in. x 3 in.
- Weight: 3.17 oz., 3.9 oz., 6.7 oz. (depending on dimensions)
Pros:
- Affordable
- Simple, functional design
- Full and half-round options
Cons:
- Not the most durable
- Too firm for some folks
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OPTP Pro-Roller Soft
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.
Specs:
- Materials: EVA foam
- Dimensions: 36 in. x 6 in.; 18 in. x 6 in., 36 in. x 4 in.; 36 in. x 3 in.
- Weight: Varies
Pros:
- Soft foam is ideal for newcomers to foam rolling
- Available in various size options
Cons:
- Won’t be the best for deep tissue work
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Comparison Chart
| Foam Roller | Price | Materials | Dimensions | Weight |
| TriggerPoint GRID Foam Roller | $37 | EVA foam | 13 in. x 5.5 in. | 1 lb., 8 oz. |
| AmazonBasics High-Density Round Foam Roller | $9-27 | Polypropylene foam | 12 in. x 6 in. | 4.32 oz. |
| Hyperice Vyper 3.0 High-Intensity Vibrating Fitness Roller | $199 | Polypropylene foam | 17.25 in. x 6 in. | 4 lbs., 11.4 oz. |
| Brazyn Morph Collapsible Foam Roller | $70 | Bamboo, aluminum, foam | 15.5 in. x 6.5 in. (2 in. when flattened) | 1 lb., 9.6 oz. |
| MOBOT Big Bertha Foam Roller Water Bottle | $60 | Stainless steel, EVA foam | 11 in. x 4.5 in. | 2 lbs., 8 oz. |
| Chirp Wheel+ | $30-60 | EVA foam, ABS plastic | 4 in. x 5 in.; 6 in. x 5 in.; 10 in. x 5 in.; 12 in. x 5 in. | Varies by dimensions |
| Rawlogy Cork Massage Ball | $15-17 | Sustainable cork | 1.9 in., 2.5 in. | 0.7 oz., 1.4 oz. |
| TriggerPoint Rush Roller | $43 | EVA foam | 13 in. x 5.5 in. | 1 lb., 15 oz. |
| ProsourceFit High-Density Foam Rollers | $10-18 | Expanded polypropylene (EPP) foam | 12 in. x 3 in.; 18 in. x 3 in.; 36 in. x 3 in. | 3.17 oz., 3.9 oz., or 6.7 oz. (depending on dimensions) |
| OPTP Pro-Roller Soft | $29-49 | EVA foam | 36 in. x 6 in.; 18 in. x 6 in., 36 in. x 4 in.; 36 in. x 3 in. | 13.7 oz. (36 in. x 6 in. size) |
Why You Should Trust Us
Our GearJunkie team of gear testers includes hikers, climbers, skiers, and outdoor adventurers, and we constantly put our bodies to the test. We are weekend warriors that walk dozens of miles in the mountains with overnight packs on our days off. We’re also professional guides that rely on our physical abilities to pay the bills.
As outdoor recreationists, we know firsthand the importance of good recovery. After a big objective in the mountains, rolling out and stretching sore muscles is key to getting outside again as soon as possible. It’s also key to enjoying everyday life with better mobility, flexibility, injury prevention, and stress relief.
As folks who are frequently on the road, we are also picky about the weight, dimensions, and packability of our recovery gear. We’re also diverse in our outdoor pursuits, so our top choices target multiple muscle groups, aiding in recovery for any athlete.
While testing for the best foam rollers, we considered and used a wide variety of shapes, materials, densities, and sizes for a range of applications and targeting various body areas. In addition to our objective tests and personal experience, we also considered the most innovative, popular, novel, and legacy products available today. These foam rollers serve a range of athletes, muscle groups, storage needs, and price points.
Buyer’s Guide: How to Choose a Foam Roller
Differences in firmness, length, texture, and portability all play into choosing a foam roller, and each variable serves its purpose.
Firmness
Arguably the most important factor in choosing a foam roller is its density or firmness. Soft rollers may not provide the level of massage required for deep muscle soreness. Excessively hard rollers can cause bruising or trauma if not used correctly.
Soft rollers like the OPTP Pro-Roller Soft are designed to prioritize comfort over deep tissue massage. Less-firm rollers are suitable for those with sensitive muscles or who are new to foam rolling. As you improve your technique and your muscles get used to the pressure, you can move up to harder rollers.
Firm rollers are designed for deep and intense massage and muscle therapy. If you are a very active person, a hard roller can help you target and penetrate deep into sore muscles. This style of roller is also ideal for myofascial release.
Rollers with a medium-level firmness can, as you may imagine, do it all. They are suitable for both massage and yoga or Pilates exercise routines. Proper use will still allow you to access deep tissue while maintaining comfort and cushion found in less-firm rollers.
Length
As with firmness, different lengths each serve their purpose, and it is up to you to decide what is most important for your specific muscular needs.
Long or full-size rollers generally measure around 36 inches in length. At this length, these rollers are suitable for larger muscle groups. Full-size rollers allow you to access your entire back when laid perpendicular to your spine.
These rollers are also great for other large muscle groups like those found in your upper leg. The longer length also lends itself well to many Pilates or core exercises that require you to lay it vertically along your back.
Shorter rollers, 24 inches or less, are excellent for pinpointing smaller muscle groups like specific areas of your back, arms, or legs. If you have isolated problem areas around your body, a shorter roller may be a perfect choice. As a bonus, the shorter lengths are also more portable.
If your persistent knots are in hard-to-reach areas, specifically shaped rollers like the Chirp Wheel+ can target muscles that a regular foam roller of any length might miss.
Portability
Your foam roller’s portability is a worthy consideration depending on your lifestyle and level of muscle soreness. If you only plan on using a roller occasionally or at home, perhaps you won’t have to worry about how easy it is to bring with you. If you have chronic muscle pain and travel a lot for business or pleasure, a more portable option is the way to go.
Some rollers are explicitly designed with portability in mind, like the Rawlogy Cork Massage Ball. Still, even if not designed for portability, many shorter rollers can easily fit in a standard gym bag.
Texture
The texture is another noticeable difference between foam rollers. The differences can be spelled out simply between smooth and textured rollers.
Smooth rollers are traditional and have been the go-to for some time. They provide equal pressure across the targeted area.
Like softer rollers, smooth rollers are a good choice for beginners, as they are not as intense as their textured counterparts. Generally speaking, smooth rollers are also often more affordable.
Textured rollers are more advanced and better suited for users comfortable with their rolling technique. The added features on these rollers, like ridges and bumps, are meant to precisely target problem areas.
Textured rollers — like the TriggerPoint GRID Foam Roller above — will often have multiple features on one roller to promote customization. They are specifically designed to mimic a massage therapist’s hands and are a good way to isolate knots or problem areas.
Extra Features
Without a doubt, the four features outlined above are the most important things to consider when shopping for the best foam roller for back or muscle issues. That said, there are a few other considerations to take into account.
For many, outdoor fitness and environmental ethics go hand in hand. If that is important to you, some companies are producing their rollers from recycled or sustainable materials.
Some foam rollers and materials are also better suited for yoga and Pilates workouts than strictly rolling. If you plan on using your roller for exercise routines, this is a good thing to keep in mind.
Finally, there are virtually limitless colors and patterns available. Naturally, this is a fun — albeit functionally inconsequential — feature to consider when purchasing your first foam roller.
FAQ
Will a Foam Roller Help My Back?
Back issues are not to be taken lightly. Small bothers can quickly become chronic problems with little warning. If you have considerable and consistent back pain and soreness, we recommend seeing a professional to address the issue.
That said, foam rollers can be an incredible addition to your self-care tool kit. An ounce of prevention is worth a pound of cure, and foam rollers can do wonders in preventing back issues from developing or worsening.
When built into your daily workout or stretching routine, foam rolling can genuinely help relieve tension, tightness, and soreness in your back.
Which Foam Roller Is Best for Me?
There is a lot to consider when purchasing a foam roller, and the best foam roller for you may not be the best for your friend. Rollers vary most notably in terms of firmness, length, and texture.
You can generally mix and match the best of each category to find the ideal roller for your specific needs.
Can a Foam Roller Help Sciatica?
Sciatica causes pain that can branch down from your lower back through your hips, buttocks, and legs — radiating along the sciatic nerve. While foam rollers are not a cure for sciatica, they can help manage the pain associated with this condition.
Rolling can be a quick and easy way to promote myofascial release. Depending on your level of sciatic pain and your comfort with a roller, it can be a highly effective pain management technique. Given how affordable foam rollers are, most experts recommend that their sciatica patients keep one on hand.
What Is the Best Foam Roller for Beginners?
If you have never used a roller before and are apprehensive about the technique or pressure associated with using one, there are plenty of introductory options available. Less-firm rollers are most forgiving on your muscles, and smooth rollers distribute pressure more evenly.
Both of these factors are welcome features for beginners as they ease their way into the world of targeted self-care.
Can You Foam Roll Every Day?
Not only can you foam roll every day, but some experts would also argue that it is an integral part of injury prevention and workout recovery. Some people treat foam rolling just like stretching. They strive to do it before and after every workout to relax tight muscles and to improve flexibility and range of motion.
A caveat, however, is if you start to feel or instigate pain while rolling. Over-rolling muscle groups can cause further pain and bruising, and potentially do more harm than good. Listening to what your body needs is critical when foam rolling.
How Long Should I Foam Roll?
Foam rolling can feel good — like, really good. However, you can overdo it. For the best results, try targeting an area for 30 to 90 seconds at a time, resting and stretching for 30 seconds, and then repeating up to two more times.
You should avoid spending any more than 5 minutes on specific muscle groups. And it is better to underwork a muscle group than to overwork it.
Overworking an area can cause bruising or even worsen injuries. Remember, foam rollers are meant for prevention and healing. The last thing you want to do is misuse or overuse yours to the point of making muscle pain or tension worse.
Can Foam Rollers Help With IT Band Tightness?
Yes. When used properly, foam rollers may help soothe and treat IT band tightness. Many athletes have successfully addressed IT band tightness with regular foam rolling.
From a side plank position, place your bottom thigh on the roller. Using your forearm to support your torso, move your arm so the roller rolls from the side of your hip to the side of your knee and back again. Some discomfort is normal, but stop and rest if you feel excessive pain.
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