The Best Foam Roller | 2023

Muscle tightness and pain is an ongoing issue, particularly for those who work out regularly. For that reason, foam rollers have become popular tools for alleviating that pain and recovering well for your next workout. Instead of booking a pricey massage, you can get relief from muscle pain at home, at the gym or wherever you prefer to work out.

But it’s important to exercise caution when starting any self-treatment. If you have ongoing back issues, for instance, you’ll want to check with your physician before using a foam roller. The most common side effect of foam roller use is bruising.

Muscle relaxation isn’t the only reason fitness enthusiasts have added foam rollers to their workout routines, though. In addition to relieving soreness, some also say foam rollers increase blood flow in the targeted area. This can help reduce inflammation and boost muscle repair speed. For that reason, foam rollers are often part of the cooldown period that comes after each workout.

But you can also incorporate foam rollers into your exercise routine. You can use them to roll your body as you hold your body weight up with your arms and/or legs. There are plenty of exercise ideas available online, and over time, you may even come up with a few of your own. Considering the blood flow benefits, you may even want to incorporate it into your warmup each day.

Before choosing a foam roller, consider how you’ll use it. Usually, they’re lightweight enough to easily take back and forth to the gym, but if you want to travel with your roller or tuck it comfortably into your gym bag, you may want to choose one that’s shorter and more compact. If you’re choosing one for your home gym, you’ll probably want to take a look around and consider where you’ll store it when it’s not in use. A larger foam roller might be tough to tuck away out of sight.

• If you experience bruising after using a foam roller, apply ice and rest the area for a while. If you notice swelling or loss of function, seek medical help as soon as possible.
• It’s important to avoid exerting too much pressure when you’re using a foam roller. Gentle is best. Your muscles will need time to recover after a workout, and some areas of the body will be tighter than others.
• Some foam rollers have tread designed to mimic the depth that fingers and thumbs can reach. This can emulate the experience of a massage. If you’re new to foam rollers, though, you might want to stick with a roller that has a flatter surface to avoid penetrating too deep into the tissue.
• Most foam rollers are made from high-density expanded polypropylene. Polypropylene is a type of plastic that is prized for its ruggedness. Expanded polypropylene mimics the look and feel of foam, but brings a durability you won’t get from foam.
• Foam rollers come in a wide variety of colors. If you’re buying one for your home gym, you may choose a color that matches your overall design scheme. For taking it to the gym, a bold color might show off your personal style — or prevent others from using yours, thinking your foam roller is the gym’s. But you can also find rollers in solid black to have a more neutral look.
• Before you use your foam roller, look up some of the many online videos that walk you through using it. This can help you develop a routine that will soothe your muscles without bruising or making them sore.
• One benefit of polypropylene is that it’s easy to keep clean. Lighter colors might show dirt and accumulate stains more than darker colors. That’s something to keep in mind as you’re choosing a roller.