10 Best Foam Rollers in 2024, Tested by Certified Trainers
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ACCORDING TO THE physical therapists and personal trainers we spoke with, a foam roller is a great post-workout tool to help treat sore muscles. While recovery has gone high-tech in recent years, this simple piece of equipment helps to roll out fascia—the connective tissue that surrounds your muscles—that can stiffen, and over time, form painful knots.
"Research supports that incorporating foam rolling in conjunction with dynamic and static stretching will have a positive impact on performance as well as muscle recovery," says physical therapist Phil Tam, PT, of Bespoke Treatments Physical Therapy in New York City. In fact, Tam says that regularly using a foam roller can improve short-term joint flexibility and range of motion, which comes in clutch when aiming for a deeper position in exercises like squats.
Best Foam Rollers
But you don't have to be a lifter to use a foam roller. "For the most part, anyone can benefit from foam rolling," says personal trainer and yoga instructor Kim Strother, NASM. "People tend to associate foam rolling with use after you are already sore, but it can also be used to warm up, as well as a proactive recovery method," she says.
What to Consider
Density
It's one of the most important factors when choosing a foam roller. These tools come in various levels of firmness–soft like a marshmallow or hard with no give at all. If you're new to this foam rolling thing, starting with a softer roller can be a gentler introduction to the game. But if you're no stranger to myofascial release, a denser option might be a better fit because it provides deeper pressure, according to Tam.
Size and Shape
Rollers come in all shapes and sizes. The standard cylindrical rollers are great for general use on most muscle groups, but smaller ones with grooves can be perfect for targeting specific areas like your calves or IT band. Meanwhile spherical designs can be great for the shoulders and upper back. If you're on the go a lot, a compact roller that is either smaller in nature or folds down might be your ticket to recovery.
Texture
Speaking of grooves, let's talk textures. Some rollers are as smooth as a gym floor, while others feature ridges and knobs that dig deeper into your muscles (you'll often see 'trigger point' mentioned with these). Texture can provide a different kind of massage experience.
For beginners, Strother recommends using a foam roller that is smooth to the touch. "If you’re more familiar with foam rolling or want to get deeper into the muscles, you can opt for a foam roller with grooves," she says.
How We Selected
For the past several years, Men's Health's Fitness editors and writers have been testing the best foam rollers for pre-workout stretching and post-workout recovery. Experts, including our fitness director Ebenezer Samuel, C.S.C.S., and fitness and commerce editor Talene Appleton, NASM, tested and assessed the best foam rollers from top-rated brands. When evaluating each roller, we looked at factors like durability, user experience, muscular release, and portability. We also considered price point, as some foam rollers offer a better overall value than others. Ready to roll? Here are 10 of the best foam rollers to buy now.
Philip Tam, PT, DPT, is a doctor of physical therapy at Bespoke Treatments Physical Therapy in New York City with a focus on orthopedics and neurological rehabilitation. He has worked with a wide variety of patients, ranging from high school and college athletes to patients in the intensive care unit.
Ebenezer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. He's logged training time with NFL athletes and track athletes and his current training regimen includes weight training, HIIT conditioning, and yoga. Before joining Men's Health in 2017, he served as a sports columnist and tech columnist for the New York Daily News.
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