The Best Foam Rollers of 2023

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.

These high-density foam rollers ($12-27) 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.

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.

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.

For those hunched over a desk for most of the day, the Chirp Wheel+ ($40-60) 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 the 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.

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.

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 your 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.

The ProsourceFit High-Density rollers ($9-15) 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.