Why you should trust us

Seth is a writer covering fitness and the author of Wirecutter’s guides to massage guns and massage chairs, among others.

For this guide:

• Co-authors Ingrid Skjong and Amy Roberts (both certified personal trainers) enlisted Polina Savelieva, a massage therapist, certified personal trainer, USA Triathlon coach, and owner of Active Outlook Massage in Astoria, New York, at the time of our testing. They also recruited the help of Matthew Rector, a physical therapist and director of business development at H&D Physical Therapy in New York City at the time of our interview, who also holds a certificate in applied functional science from the Gray Institute. Savelieva and Rector separately helped us evaluate the foam rollers in our first rounds of testing. In 2025, Seth tested 12 rollers, specifically focusing on rollers meant to provide deeper SMR.
• We chose the experts we consulted for this article for their knowledge and independence. We have disclosed any affiliations that experts have with companies mentioned in this article for transparency and accuracy.
• In accordance with Wirecutter editorial standards and to avoid any conflict of interest, we don’t own stock or have any other financial interest in any company or industry that we cover or are likely to cover.

Who this is for

Foam rolling is for pretty much anyone. (Some conditions contraindicate the practice, however; when in doubt, check with a professional.)

A foam roller is a massage tool, and foam rolling is a technique of self-myofascial release (SMR), or self-massage, to help lengthen the fascia that covers the muscles, which, when restricted, can cause muscle tightness and adhesions (knots). By targeting muscle groups and using both gravity (placing the muscle atop the roller) and friction (the rolling action), you can effectively break up and ease out tight tissue.

It takes time to notice results, though. Whitney Vail, assistant athletic director for sports medicine at Baruch College, said you shouldn’t expect “any noticeable differences from hopping on a roller here and there,” and that you need to “build it into your routine to get the best effects.”

Here are just a few of the ways you can use a foam roller to work on sore hamstrings after a long hike, or to release tension after a long day of sitting at the office. Michael Hession/NYT Wirecutter

Matthew Smith, an instructor of physical therapy and human movement sciences at Northwestern University, cautioned against foam rolling for anyone who has an acute injury or experiences muscle strain. “You don’t want to keep going over that tissue if it’s not healthy enough,” said Smith. “The goal isn’t to feel pain.”

Michael Murray, a physical therapist in the department of physical therapy and occupational therapy at Duke University, added that you should limit rolling over bony spots like hips, knees, and ankles. “You want to stay in the meaty parts, for lack of a better way to say it,” Murray said. “That’s how people get bursitis in their hip, by rolling too hard on their hip, or they can really hurt the ligaments and tendons. Any bony part that sticks out, just stay away from that.”

How we picked and tested


Michael Murtaugh/NYT Wirecutter

The experts we consulted for this guide agree that a smooth-surfaced, 6-inch-diameter, 36-inch-long roller is generally the best tool for SMR: It’s versatile for larger and smaller muscle groups alike, and you can also use it as a prop in your workouts.

Short rollers will do the trick for some areas of the body. But only long rollers allow you to, for instance, lie comfortably along their length to gently roll your back muscles, or stretch the front of your body. And in most cases, you want the firmest material you can tolerate to go as deep as you can.

Firm rubber balls or specialized rollers are also available and are great for very specific purposes — but because of their specificity, we didn’t look at those for this guide.

Foam rollers are often made of polymers like expanded polypropylene (EPP) and polyethylene foam, which are technically recyclable, though neither are highly recycled in recycling systems.

Rollers made of softer materials, like the aforementioned polyethylene foam, have the potential to warp over time, particularly when used frequently. Unless you’re sensitive to the pressure of SMR, consider rollers made of sturdier EPP (like our top pick and runner-up), which have the potential to last longer. Rollers made of ethylene-vinyl acetate (EVA, a foam often found in the soles of running shoes) or PVC are also hardier and built to sustain higher-volume usage.

Members of Wirecutter’s paid tester panel evaluated 10 foam rollers in 2025. Marki Williams/NYT Wirecutter

Altogether, we’ve tested 27 foam rollers since 2016.

Over the years, the three authors of this guide, as well as experts including physical therapist Matthew Rector and massage therapist Polina Savelieva, have each tested at least 10 rollers to help us reach the conclusions here. In 2025, we also had members of Wirecutter’s paid tester panel try 10 different rollers. With each contender, we considered:

• size, including diameter, length, and weight/heft
• density
• surface texture
• perceived durability
• ease of use and rolling ability

Top pick: Amazon Basics High-Density Round Foam Roller


Michael Murtaugh/NYT Wirecutter

Top pick

As it turns out, the ubiquitous firm-density black foam rollers made of expanded polypropylene (EPP) aren’t much different from one another, at least in terms of their therapeutic benefits. What sets the Amazon Basics High-Density Round Foam Roller apart from others is twofold: its bargain price and its atypical texture.

Its slightly rough texture is a plus. The roller’s surface — sort of like those nonskid grips you’d affix to a tub — helps keep it from sliding out from under you, whether you’re rolling or using it for exercise.

This roller is extremely durable. It has held up for some of our long-term testers for almost a decade. A Wirecutter staffer who’s had the roller since 2016 said theirs “looks like new.” Another staffer who’s had it for four years said it’s “held up pretty well save for a few nicks, and its density is still intact,” showing no compression in the middle.

**It’s available in various sizes. **The 36-inch version is the ideal length for the widest variety of uses, but the Amazon Basics roller also comes in 24-inch, 18-inch, and 12-inch sizes for portability. (One good reason to stick with the longest size is that it will support your entire spine if you’re using it parallel to your body.)

Flaws but not dealbreakers

As an entry-level option, this roller may be too firm for some people. If you’ve never foam rolled before, this roller might feel too hard. If you want to start with a softer roller, we suggest a polyethylene foam roller, like the Gaiam Restore Total Body Foam Roller.

It’s a bit slick, and it’s best used on a mat. One of our long-term testers noticed the Amazon Basics roller was slick enough that it rolled around on a wooden floor during use. Sarah Ostop, a doctor of physical therapy at the University of Pittsburgh, suggested rolling on a yoga mat to help with traction.

Runner-up: OPTP Black Axis Firm Foam Roller


Michael Murtaugh/NYT Wirecutter

Runner-up

The OPTP Black Axis Firm Foam Roller is the same size (36 inches) and density (firm) as our top pick, but it costs a bit more.

It’s the foam roller of professionals. Our expert testers said the OPTP Black Axis Firm Foam Roller is commonly found in gym or PT settings, thanks to years of high standards of durability.

To some testers, it felt slightly softer than our top pick. Like our top pick, this roller is made of firm, black EPP. In 2025 testing, Seth noted the OPTP roller felt a bit softer than the Amazon Basics roller, although not as soft as a polyethylene foam roller. It was still firm enough that it provided great stability when rolling and targeting the back.

Flaws but not dealbreakers

It’s almost twice the cost of our top pick. While OPTP is the brand of choice for rollers in professional settings, you’ll likely be just as happy with the quality of our less expensive top pick from Amazon Basics for home use.

**Some buyer reviews note chipping. **A few recent reviews on Amazon claim bits of OPTP foam rollers began falling off after minimal use. We have not experienced any such flaking but will continue to monitor the durability of the OPTP roller.

The best softer foam roller: Gaiam Restore Total Body Foam Roller


Michael Murtaugh/NYT Wirecutter

Best for...

Foam rolling hurts — or, at least, it can be pretty uncomfortable, especially for a novice or anyone recovering from an injury. If this describes you, you’ll likely prefer the Gaiam Restore Total Body Foam Roller. Made of polyethylene foam — which, unlike EPP, is frothed with air rather than compressed — it provides a softer texture than our top pick or runner-up.

**It’s more durable. **The Gaiam roller is similar in density to foam packing material and will have a bit more longevity both in your routine — before you’re ready to upgrade to a firmer model — and, most likely, in life. One long-term tester has two of the Gaiam rollers, one purchased as far back as 2017, and hasn’t had to replace either. “They’ve held up great and look and work like new,” the tester said. “They’re a huge help because I am an oversensitive baby, and regular foam rollers hurt too much to use.”

It’s good for certain areas where you may have difficulty rolling with an EPP roller. Seth noticed rolling around his shoulders and upper back was much more comfortable with the Gaiam roller than with one made of EPP. It also doesn’t feel like it’s putting as much pressure along the spine, if you’re sensitive to a firm roll along your back.

Flaws but not dealbreakers

It may warp over time. This softer type of foam is likely to compress and warp with long-term use because the air is eventually pressed out.

The best long foam roller for deeper SMR: Roll Recovery R4 Body Roller


Marki Williams/NYT Wirecutter

Best for...

If you want a contoured roller with more length, consider the Roll Recovery R4 Body Roller, which is made with EVA foam. It’s 5 inches longer than the TriggerPoint Rush Roller and, like with the TriggerPoint roller, its diamond-patterned ridges allow for deeper work than a traditional foam roller. We found it particularly helpful for leg and neck work.

A center groove cradles your spine and neck. Most dense foam rollers can feel quite hard against the neck, a particularly sensitive area where you do not want to create undue pain. The Roll Recovery R4 roller is designed with a groove in the middle that should align with most necks.

**The rest of the roller adequately covers larger body parts. **Seth particularly liked how the textured design didn’t cause slippage when rolling his legs and how his shoulders lined up over the center groove to hit the meaty center of the roller’s sides.


The groove at the center of the Roll Recovery R4 roller is meant to alleviate pressure on targeted areas. Marki Williams/NYT Wirecutter

Flaws but not dealbreakers

It’s heavier than our other picks. Weighing nearly 3 pounds, it may be more difficult to carry to classes or the gym.

The grooves are less pronounced than on other textured rollers. The TriggerPoint roller has more-pronounced grooves, and while we still felt the Roll Recovery R4 roller gave us a deep SMR experience, if you prefer more-rigid rolling, the TriggerPoint roller is a better choice.

The best portable foam roller: Tiger Tail Original


Michael Murtaugh/NYT Wirecutter

Best for...

If you don’t want your roller to take up significant real estate in your gym bag or suitcase, look to the handheld Tiger Tail Original, our pick for a smooth-surface portable roller. Its small diameter allows for more-targeted trigger-point work, yet the length is generous for most parts of the body. (We also tried a couple of rollers designed for travel, but neither won us over completely.)

**It’s a good option if you have mobility issues. **Michael Murray, a physical therapist at Duke University, said a handheld roller like the Tiger Tail is a good choice for older patients who have difficulty getting on the floor and using a foam roller but can still put adequate pressure on their muscles using a handheld device.

Smaller muscles are easier to get to with a handheld roller. Not only is the Tiger Tail great for portability, but it’s good for hitting harder-to-reach areas like the neck or ankles. It’s also an option for partner work, if you’re lucky enough to have someone who’ll use the roller on you.

Flaws but not dealbreakers

It’s really a supplement to your SMR routine. It’s harder to access some muscles (like the upper back) with a handheld, and you won’t get nearly as much pressure as you can from an on-the-floor model.

Other foam rollers worth considering

If you’re looking for a longer roller for deeper SMR: The TriggerPoint Grid 2.0 is a longer version of the well-known TriggerPoint Grid (13 inches long). It rolls nicely and provides a firm density and good self-myofascial release, and it feels particularly good against the neck. Although it’s 26 inches long (the original Grid roller is 13 inches), that’s still 10 inches shorter than most full-size rollers. It’s also much pricier. Both of TriggerPoint’s Grid rollers have gridded and smooth sections, so you can diversify your rolling routines.

If you want a slightly longer roller than the TriggerPoint Grid: The Pro-Tec Athletics Contoured Massage Roller is 1 inch longer, has a similar design, and is about the same price.

If you want a traditional 36-inch foam roller with just a bit more give: The somewhat spongy appearance of Spri’s EVA Full Foam Roller might make you think it’s a big softie, but don’t be fooled: The medium-density foam is a bit firmer than the Gaiam Restore roller’s polyethylene foam, but it has more give than any of the black EPP rollers. In other words, it’s a fine pick if you’re looking for something in the middle and don’t mind spending a bit more.

The competition

The following is not a comprehensive list of every foam roller we’ve tested. Here we review those that are still available.

Smooth rollers

The LuxFit Foam Roller (High Density) — available in 12-, 17.5-, and 36-inch lengths — has the same slightly textured surface and density as our top pick. Somehow, though, the roller’s material felt a bit pocked.

Like our top pick, the Yes4All High Density Foam Roller is available in various sizes, from 12 to 36 inches long, and it’s shaped like a traditional cylindrical foam roller. It claims to support 300 pounds of body weight. It felt slightly harder than the Amazon Basics roller we recommend.

Textured rollers

The 321Strong Foam Roller (Medium Density Deep Tissue) and the Original Body Roller — both 12.5 inches long and 5.25 inches in diameter — turned out to be nearly identical, with the same textured pattern. The Original Body Roller is too light and slipped out from under us several times while rolling. The 321Strong roller had a distinct chemical smell out of its plastic that dissipated only after several weeks. We felt its deeper texture when rolling, but it was tricky to control when we tried to target areas like the calves precisely.

The dual-textured Gaiam Restore Deep Tissue Foam Roller is made of smooth, dense foam. But it feels cheaply made. We also spotted a few buyer reviews on the Gaiam website complaining of internal cracking or seams coming apart.

The Lululemon Double Roller has wavy grooves on its exterior (intended for arm and leg massaging), plus an interior roller that’s meant to target the back. When fully intact, it measures 20 inches long. We liked that it was a 2-in-1 roller that can provide both deep SMR and a softer, cushiony roll. It’s a decent option for a longer textured roller, but we found the interior roller didn’t give us enough stabilization when rolling. Some of our paid testers also noticed their clothes sometimes got stuck on the wavy design. Ostop generally advises to not wear baggy clothing when you’re foam rolling. “It’s more likely to get little folds in the fabric, which won’t feel good when you’re rolling over them,” Ostop said. “Tighter clothing is better or bare skin.”

With its aggressive-looking studs, the RumbleRoller Full-Size Original can look awesome or awful, depending on your deep-tissue needs. Either way, our experts cautioned that this isn’t the roller for people who are new to SMR — and indeed, it’s better for sustained trigger-point work over rolling.

Smooth and dense, with a texture that looks like elongated bubbles, the 26-inch Teeter Massage Foam Roller (Less Firm) isn’t wholly unpleasant, and we liked the longer length (though it’s still 10 inches shorter than many of our favorites). But we found it slippery and bumpy to roll on, and it had two pronounced seams that were fairly sharp.

The assertive looking knobs on the 26-inch Teeter Massage Foam Roller (More Firm) are intense and, for most people, would be too much for rolling. Like the RumbleRoller, this one is more suited for lingering trigger-point release.

Measuring 14 inches long, the TRX Rev Roller is covered in dozens of round trigger points that deliver an extreme rolling experience. On our hamstrings and back, we found it created a hard but satisfying roll, but it was too painful on other body parts, particularly the neck and glutes.

Handheld foam rollers

The Idson Muscle Roller Stick for Athletes consists of nine dimpled, hard-plastic segments that are noticeably harder than the foam-covered roller of our favorite handheld SMR tool. The dimples provide a bit of added texture, but we didn’t notice a significant difference in intensity or the ability to finesse the amount of pressure applied.

The Pro-Tec Athletics RM Extreme Contoured Roller Massager is similar to the Tiger Tail, but its foam covering is segmented, with the ability to slide the segments together or keep them apart. Unfortunately, our pros found them largely ineffective in terms of changing the depth of the massage the roller provides — and given that the Pro-Tec roller is a handheld with the obvious limiting factor of arm strength, it doesn’t bring much new to the table.

Travel foam rollers

The Brazyn Life Morph Collapsible Foam Roller has a smart design: The roller collapses flat so it can be tucked into its mesh bag for travel or storage; loops on either end of the roller are pulled firmly to bring the roller back to its cylindrical shape. The mechanism held up over repeated pulls and deflates. Compared with our favorites, though, the roller felt hard and rolled clunkily. We took it on the road on a few occasions, and it was nice to have something to roll with, but it never won us over.

Like its sibling, the Gaiam Restore Deep Tissue Foam Roller, the collapsible Gaiam Restore Foam Roller (currently unavailable) didn’t feel great. Cleverly designed, it slides apart into two portable, packable sections. But it’s hard and bumpy to roll on, and a corner of the foam began to pull away from the body soon after we tried it.

Vibrating foam rollers

Compared with our top pick, the vibrating foam rollers we tested are all shorter, more expensive, and more … animated. Michael Hession/NYT Wirecutter

We dismissed the Homedics Gladiator Vibration Foam Roller without testing because while most vibrating foam rollers are rechargeable, this one runs on four C batteries, which — with frequent use and replacement — would quickly add to its otherwise lower cost.

The 13-inch Hyperice Vyper 2.0 was the most powerful (and the loudest) foam roller we tested. We haven’t tested the Vyper 3.0.

The 12-inch Therabody Wave Roller is sleek and smooth with an upscale feel, all the way down to its cloth storage bag. Its five vibration settings range from soothing and gentle (levels one through three) to serious vibration (levels four and five). Like many of the vibrating rollers we’ve tried, it does emit a loud hum at top speed — particularly when it’s vibrating on the floor (we moved to a yoga mat to help dampen the noise). That said, it feels nice to use for short periods of time.

The VulkRoll Vibrating Foam Roller’s 17-inch length was enough for Amy to roll two legs at once (though it’s still shorter and more expensive than our top pick). Unlike the other powered rollers we tested, this one has an undulating setting, which we found soothing for sore muscles, especially along the calves.

This article was edited by Tracy Vence and Kalee Thompson.

Sources

Thomas Best, professor of orthopedics at the University of Miami Miller School of Medicine 1.

Michael Fredericson, MD, professor of orthopaedic surgery at Stanford University Medical Center and the co-author of “Foam Roller Techniques for Massage, Stretches and Improved Flexibility” 1.

Lindsay Lopez, owner of Form Pilates 1.

Michael Murray, physical therapist at Duke University, phone interview, February 18, 2025 1.

Sarah Ostop, DPT, adjunct faculty at the University of Pittsburgh School of Health and Rehabilitation Sciences, video interview, February 19, 2025 1.

Matthew Smith, instructor of physical therapy and human movement sciences at Northwestern University, phone interview,, February 19, 2025 1.

Whitney Vail, assistant athletic director for sports medicine at Baruch College, email interview, February 13, 2025