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Foam Rolling: It seems like everyone is doing it these days. More and more studies and fitness professionals—physical therapists, massage therapists, and personal trainers—are touting the benefits of soft-tissue self-massage, which can improve muscle flexibility and reduce stiffness (even ease pain).
To find the best foam rollers for home use, we reviewed hundreds of options and asked experts (and our paid test participants) to spend a total of about 50 hours kneading and squeezing.
We found that the high-density polypropylene foam rollers on the market don’t vary much, at least in terms of effectiveness. But the Amazon Basics High-Density Round Foam Roller stands out among the EPP rollers as the best basic model, proving that you don’t have to spend a lot of money to get relief.
This roller has the expert-recommended density, a lightly textured surface to prevent slipping, and an affordable price.
This medium-density roller is ideal for those new to skating (or looking for a softer feel). It’s more flexible than firmer EPP rollers like our favorite or finalist, but still holds its shape under pressure.
This roller features diamond-shaped protrusions for precise massage of tight muscles in specific muscle groups. Currently only available in 13″ length.
This 18″ textured roller provides more room for deep SMR massage and features a special center space for spine and neck positioning.
This rotating massage stick is made of plastic and wrapped in thin, dense foam. Despite its light weight, it can effectively penetrate tight spaces.
Most high-density foam rollers are made from expanded polypropylene, which provides enough firmness for most types of self-massage.
The standard 36-inch roller is suitable for most body parts. However, if you want a more targeted massage, a smaller model may be more suitable for you.
This roller has the expert-recommended density, a lightly textured surface to prevent slipping, and an affordable price.
Whether you’re using it for self-myofascial release (SMR) or specific exercises, the Amazon Basics Round Foam Roller is comparable to other foam rollers but comes at a lower price. This roller is made from expanded polypropylene (EPP) foam and has a slightly rough texture on its cylindrical surface to help prevent it from sliding across clothing or the floor. The 36-inch size allows you to do techniques that smaller foam rollers can’t, like stretches that require lying across the entire length of the roller. One caveat: People new to foam rolling or sensitive to the pressure of self-massage (which can be painful!) may find its very high density (like almost all EPP foam rollers) too intense.
The EPP OPTP Black Axis Firm Foam Roller, which is a little more expensive than our favorite, is considered the gold standard for relieving muscle tension and stiffness. We’ve been testing it for five years now, and it still works great.
This medium-density roller is ideal for those new to skating (or looking for a softer feel). It’s more flexible than firmer EPP rollers like our favorite or finalist, but still holds its shape under pressure.
Using a foam roller for the first time can be painful. The Gaiam Restore Full Body Foam Roller is made from polyethylene foam, which is less dense, so it doesn’t stimulate your muscles as much as a firmer EPP foam roller. But it’s not so soft that it instantly loses its shape under heavy pressure, and its 36-inch length makes it suitable for a variety of rolling and exercise purposes. However, due to the nature of the material and the fact that your muscles will adapt over time and may require more effort, it may not last as long as a standard roller.
This roller features diamond-shaped protrusions for precise massage of tight muscles in specific muscle groups. Currently only available in 13″ length.
The textured TriggerPoint Rush Roller is ideal for targeted, deeper work on areas like the glutes, hamstrings, and calves. At only 13 inches long, it’s not ideal for working larger muscle groups like the upper back. But as a complement to longer, smoother rollers, or as a compact roller that both rolls and consistently works trigger points, its diamond-shaped ridge pattern breaks up muscle tension with a level of control (and intensity) that we find difficult to achieve with other, more textured rollers.
This 18″ textured roller provides more room for deep SMR massage and features a special center space for spine and neck positioning.
The Roll Recovery R4 Body Roller is 5 inches longer than the TriggerPoint Rush. Its diamond pattern is also smoother, but still contoured enough for a deep massage. We also like its curved center, which is great for toning the spine and neck.
This rotating massage stick is made of plastic and wrapped in thin, dense foam. Despite its light weight, it can effectively penetrate tight spaces.
Tiger Tail Original is shaped like a rolling pin, covered in foam, and has a comfortable rubber handle. Its compact size makes it ideal for travel and for massaging smaller areas of the body, especially the neck and calves. On the downside, it is not as effective in CMR for larger muscle groups. Since this product does not provide the same level of compression and stretching as lying on a large foam roller, Tiger Tail Original is best used as an auxiliary tool.
Seth is a fitness columnist and author of guides to massage guns and massage chairs, among other titles, for Wirecutter.
Foam rolling is suitable for almost everyone. (There are, however, some situations where this exercise is not appropriate; if you have any doubts, consult a professional.)
A foam roller is a massage tool, and foam rolling is a self-motivated myofascial release (SMR) or self-massage technique that helps to lengthen the fascia that covers the muscles. When the fascia becomes restricted, it can lead to muscle tension and adhesions (knots). By targeting muscle groups and using both gravity (the muscles resting on the surface of the foam roller) and friction (the rolling action), tight tissues can be effectively broken up and released.
However, it takes time to see the effects. Whitney Weir, assistant athletic director for sports medicine at Baruch College, says you shouldn’t expect “just doing a few hops on roller skates every now and then to see a noticeable difference,” and you need to “incorporate them into your regular workout routine to get the best results.”
Matthew Smith, a professor of physical therapy and human movement science at Northwestern University, cautions against foam rolling for people with an acute injury or muscle strain. “If your muscle tissue is unhealthy, you shouldn’t be doing massage on a regular basis,” Smith says. “The goal is not to cause you pain.”
Michael Murray, a physical therapist in the Duke University Department of Physical and Occupational Therapy, added that rolling should be limited to bony areas like the hips, knees, and ankles. “I can’t think of a better way to put it: It’s better to stay in the fleshy parts,” Murray said. “Some people get hip bursitis simply from rotating their hips too much, which can cause serious damage to the ligaments and tendons. Stay away from anything that’s sticking out from the bone.”
The experts we consulted for this guide agreed that a 6-inch diameter, 36-inch long smooth-surface roller is generally the best tool for SMR: It works both large and small muscle groups, and you can also use it as a support during your workout.
Short rollers can be effective for massaging specific areas of the body. But only long rollers allow you to lie down comfortably and gently roll your back muscles or stretch the front of your body. And in most cases, you’ll need to choose the firmest material you can handle to get the deepest massage possible.
There are also durable rubber balls or specialty rollers available that are great for certain purposes, but due to their specificity, we won’t cover them in this guide.
Foam rollers are typically made from polymers such as expanded polypropylene (EPP) and expanded polyethylene, which are technically recyclable but are not highly recyclable in recycling systems.
Rollers made from softer materials, like the aforementioned PE foam, can lose their shape over time, especially with frequent use. If you’re not sensitive to the pressure of SMR, consider rollers made from more durable EPP (like our favorite and runner-up), which are likely to last longer. Rollers made from ethylene vinyl acetate (EVA, the foam commonly used in running shoe soles) or PVC are also more durable and can withstand more frequent use.
Over the years, the three authors of this guide, along with experts like physical therapist Matthew Rector and massage therapist Polina Savelyeva, tested at least 10 videos each to come to these conclusions. In 2025, we also asked members of Wirecutter’s paid testing committee to try out 10 different videos. For each product, we considered the following factors:
This roller has the expert-recommended density, a lightly textured surface to prevent slipping, and an affordable price.
It turns out that the black high-density foam rollers on the market, made from expanded polypropylene (EPP), are not much different from each other, at least in terms of therapeutic benefits. What makes the Amazon Basics High-Density Round Foam Roller unique is its affordable price and unique texture.
Its slightly rough texture is a plus. The surface of the roller, reminiscent of the non-slip handles you attach to your bathtub, helps prevent it from slipping out from under you, whether you’re rolling or exercising.
This roller is incredibly durable. Some of our regular testers have been using it for nearly a decade. One Wirecutter employee who has been using the roller since 2016 said it “looks like new.” Another employee who has had it for four years said it “held up very well, aside from a few scratches, and the density has remained the same,” with no signs of compression in the center.
Available in a variety of sizes. The 36-inch length is ideal for a variety of uses, but for easy portability, the Amazon Basics also comes in 24-, 18-, and 12-inch sizes. (One reason to choose the longest size is that if you use it parallel to your body, it will support your entire spine.)
This entry-level foam roller may be too firm for some people. If you have never used a foam roller before, this roller may be too firm for you. If you want to start with a softer roller, we recommend a polyethylene foam roller like the Gaiam Restore Full Body Foam Roller.
It’s a little slippery, so it’s best used on a mat. One of our regular testers found the Amazon Basics roller so slippery that it rolled across the wood floor while in use. Sarah Osthop, a doctor of physical therapy at the University of Pittsburgh, suggests rolling on a yoga mat to increase friction.
The OPTP Black Axis Firm Foam Roller is the same size (36 inches) and density (firm) as our favorite, but costs a little more.
This is the foam roller for professionals. Our professional testers say that the OPTP Black Axis Firm foam roller is very popular in gyms and fitness centers due to its high durability over many years.
Some testers thought it was a little softer than our favorite. Like our favorite, this roller is made of durable black EPP. In his 2025 test, Seth found the OPTP roller to be a little softer than the Amazon Basics roller, but not as soft as the PE foam roller. But it’s still durable enough to provide good stability when rolling and aiming back.
That’s almost twice the price of our recommended product. While OPTP is the preferred brand of rollers for professional installations, you may also be satisfied with the quality of the home rollers we recommend on Amazon Basics at a more affordable price.
Some customer reviews mention the OPTP foam roller breaking. Recently, there were a few reviews on Amazon where the OPTP foam roller started to break after a very short period of use. So far, we have not encountered any breakages, but we will continue to monitor the longevity of the OPTP foam roller.
This medium-density roller is ideal for those new to skating (or looking for a softer feel). It’s more flexible than firmer EPP rollers like our favorite or finalist, but still holds its shape under pressure.
Foam rolling can be painful, or at least uncomfortable, especially for beginners or those recovering from an injury. If that’s the case, the Gaiam Restore Full Body Foam Roller might be for you. It’s made from polyethylene foam, which, unlike EPP, is produced using air rather than compression, so it has a softer texture than our top pick or runner-up.
It’s more durable. The Gaiam Baby Roller has a density similar to foam padding, allowing it to last longer in both daily use (until you decide to upgrade to a firmer model) and everyday life. One regular tester has two Gaiam Baby Rollers, one of which he bought back in 2017 and has never replaced. “They last a long time and look and feel like new,” the tester said. “They helped me a lot because I was a very sensitive baby, and using a regular foam roller was too painful.”
For some areas that are uncomfortable to roll with the EPP, the Gaiam works very well. Seth found that rolling his shoulders and upper back with the Gaiam was much more comfortable than with the EPP. If you are sensitive to harsh rolling on your back, the Gaiam also does not put too much pressure on your spine.