These foam rollers will help ease sore post-workout muscles
Want to up your fitness but not so keen on ending up with a calf tear or hammy strain that could leave you out of action? Enter: foam rollers. The best foam rollers are handy little things, perfect for easing sore muscles and reducing your risk of injury, too.
Lucky for you, we've written a whole guide to the best foam rollers currently available to buy, so you don't have to spend hours on Google trying to figure out which one to add to basket.
Whether you like working up a sweat (be that on a run in your brand new running shoes and leggings with pockets, or swimming laps wearing your sports swimsuit and waterproof headphones), or just want to start showing your body some TLC, a fitness foam roller will never be a bad investment. Think of all the post-yoga stretches you could achieve with the help of their squidgy form! They're cheap as chips (*much* cheaper than a massage therapist), super simple to use, and will make you feel like a fitness pro.
What actually is a foam roller – and are they any good?
In fancy, personal trainer terms, foam rolling actually translates as a form of 'self-myofascial release', or SMR for short. It basically includes using a long, cylindrical tube of plastic with a hollow core (most often) and foam coating on the outside to release muscle tightness and reduce muscle tension.
A massage roller is both a performance and a recovery tool which can be used on lots of parts of your body - from your legs to neck, lower back and glutes. By using one to help your muscles recover after heavy, increased or intense sweat sessions, you're allowing your body to recover more rapidly, which means you'll be able to perform more efficiently come your next workout.
If weekly massages at the spa are getting to spenny, or you're struggling to find the time to visit your physio on the reg, a foam roller is an essential way to do some deep tissue manipulation of your own - from the comfort of your own four walls.
What does a foam roller help with?
Foam rolling studies have found the act to have a whole heap of health benefits. Regularly using one can relieve muscle tightness, knots, soreness, and DOMS (that's delayed onset muscle soreness, or the stiffness you feel the day after a hard workout). Not only that, but foam rollers can reduce inflammation and stimulate blood flow, meaning quicker healing, and speedier recovery.
Do note here that foam rolling isn't the most enjoyable of experiences. Like a deep tissue massage, it's a no-pain-no-gain kind of vibe. Think about it: you're rolling over and releasing muscles knots with a firm and sturdy object (sometimes even studded), so while your legs (or back, or arms) will feel great afterwards, it is a labour of love.
What are the different types of foam roller?
You can opt for a soft or hard, smooth or ridged, and even vibrating foam roller, depending on what type of massage you're after.
We'd say at a beginner level, opt for a soft, smooth foam roller like this Decathlon option. They're slightly less intense and so feel less pressured than the textured roller.
Go for a harder foam roller with bumps, ridges and knobs, like this one from MyProtein, if you've used a roller before and are looking for a more intense massage that can really get into the knots in your legs, back, and arms.
You can also get vibrating foam rollers, like this Therabody Wave roller, to take your recovery to the next level. They're a much higher price point, but again, are probably worth the investment if you're exercising five or more times a week.
What should I look for in a foam roller?
It depends on what you're after. If you'll be using it semi-regularly, say once or twice a week, opt for one of the cheaper options from Amazon or Decathlon. Planning on using it most days? Then you might want to invest in a slightly higher price point, like this Fitness Mad roller from John Lewis.
Travel regularly? There are even cute mini options available from Gaiam at John Lewis and Oliver Bonas. Or, if you're in the mood to treat yourself, there's no better option than this beautiful marble-print double roller from Lululemon. We loooove.
How often should I foam roll?
Unfortunately, there are no universally accepted guidelines for using a foam roller. Generally speaking, if you're training for a marathon, or pounding the pavements more often than not, you should aim incorporate foam rolling into your post-run stretch around two or three times a week.
It's important to listen to your body though, as you don't want to overdo and cause more damage than good.
After more fitness content? Head this way for resistance bands, in this direction for spinning bikes and over here for the best rowing machines. We've also got ankle weights, yoga mats, skipping ropes, cross trainers and treadmills to level-up your at-home workout game.
What is the best foam roller to use? These are the best foam rollers to shop now. It'll be painful, but oh-so-worth it
Best vibrating foam roller
Wave Roller, from £125, Therabody
From the recovery pros at Therabody is this super deluxe foam roller, complete with five vibration settings, controllable on the app, and Bluetooth connectivity, too. Control your warm-ups and cool-downs from your phone. Neat.
Check out our Theragun review here and the best massage guns this way.
Best foam roller for spine & neck
The Wave Duo's unique, contoured shape is great for applying pressure to those really hard-to-reach spots – such as the spine and neck. Like the Wave Roller, also from Therabody, it has five powerful vibration settings and connects to the Therabody app. But what we really like about this nifty roller is the size and shape, for a more targeted treatment.
Best two-in-one foam roller
Fun fact: this foam roller is actually not one, but two foam rollers in one. It's the little things that get us excited these days. The experts at Lulu HQ recommend using the smaller, smoother exterior roller to massage your arms and legs, and the more ridged interior roller to release tension in your back. Enjoy.
Best Decathlon foam roller
500 Hard Massage Foam Roller, from £14.99, Decathlon
A great purse-friendly option, this foam roller from Decathlon is ideal for beginners just looking for a simple way to self-massage post-workout. Give your muscles the TLC they need (without breaking the bank). Also available in grey.
Best hard foam roller
Core Balance Trigger Point Grid Sports Massager, from £12.99, Amazon
With 1,976 ratings and an average of 4.8, this is a pretty solid option if you're not sure which foam roller is for you. It's lightweight, made from EVA foam, so guaranteed to last, and ideal for loosening tight muscle knots efficiently.
Best foam rollers for runners
The Muscle Roller from Myprotein is a training aid ideal for warm up and recovery using deep tissue massaging. It has built in foam grooves and bumps on its surface to support muscle release for all sports enthusiasts from HIIT fanatics to budding boxers.
Save when you shop for foam rollers with our Myprotein discount codes.
Best foam roller for legs
Nike Recovery Foam Roller 13", £34.99, Amazon
With a smooth but structured surface, again, this is a good option for a beginner or someone looking to use a roller a couple of times a week. From trusted sportswear giants Nike, this recovery roller promises local massage to specific muscle groups, thanks to its clever grooves, and a slick design, too.
Best foam rollers UK Amazon
Rollga Foam Roller Medium Density Foam Version, from £29.68, Amazon
This Rollga roller won the Runners World magazine editors choice award in 2018. The quirky shape promises to contour to fit your body and really target those muscles you can't usually reach. Plus, it's lightweight, so ideal for travel, too.
Best travel foam roller
M Life Mini Massage Foam Roller, from £12, Oliver Bonas
One word: cuuuuute! If you're someone who's constantly on the move - when not in lockdown, that is - then you'll love this mini roller option from Oliver Bonas. It even comes with its own protective carry case, plus, is free from ozone-depleting materials, latex, and 6P, basically meaning it's kinder to both you and the environment.
Save when you shop for foam rollers with our Oliver Bonas discount codes.
Best massage ball
Triggerpoint Ball, £22.23, Amazon
This circular foam roller is essentially a modern take on a lacrosse ball – which are typically used by athletes to release tension and soreness. Because of the small circular shape and firmness, this Triggerpoint ball is excellent for pinpointed pressure and to work deep into hard-to-reach areas. And, it's small enough to squeeze in your gym bag.
Best grid foam roller
adidas Textured Foam Roller, £26.90, Amazon
Another great option if you're into your brands is this foam roller from adidas. It's got a raised bobble texture to expertly target tight tissue, increase mobility and accelerate recovery, and is available in black or grey khaki.
Best small foam roller
Gaiam Restore Mini Muscle Roller, £16.49, John Lewis
Another adorable travel option is this Gaiam roller, which comes in a cute lime green and promises to offer muscle relief from wherever you are in the world. Or your house...
Save when you shop for foam rollers with our John Lewis discount codes.
Best foam roller for a tight budget
Meglio Foam Roller 33 cm, £9.97, Amazon
Offering three different textures that enable you to target specific areas and vary the intensity, Meglio says this roller is designed to mimic the massage techniques of a physiotherapist. The high and firm pressure is designed to feel like fingertips, the medium and tubular feels like thumbs, and the low and flat rectangles are more like a palm or forearm.
Best foam roller for large muscle groups
Meglio Foam Roller 90cm, £34.94, Amazon
Also from Meglio, this large foam roller, with a dotted foam textured surface is incredibly lightweight and surprisingly stable. Target muscle recovery, release tension and knots, and increase mobility where you need it most.
High density foam roller
Sportech Foam Roller, £13, Sports Direct
It's semi-smooth and lightweight - what more could you want? Opt for this Sportech option if you're keen to kit out your home gym (or living room) with the ideal recovery tool. Similar to lots of other foam rollers in this roundup, it's great for use on the reg – and can even be used as a prop in yin yoga. Namaste.
Best foam roller for targeting trigger points
Opti Vibrating Foam Roller, £49.99, Argos
Another vibrating foam roller to consider (especially if Therabody Wave Roller is slightly out of budget) is this eye-catching, bright neno-yellow, Opti foam roller. Turn the vibrating function on or off to target trigger points, improve blood circulation and work on your range of flexibility. With its nubbed texture, the Opti vibrating foam roller is intense even without the added power – so this is worth the investment if you want to take things up a notch.
Best value foam roller
Onyx Foam Roller, £12, Shreddy
Ok, so this foam roller does look a little threatening, but despite it's fierce-looking lugs it's an extremely efficient – and affordable – option to roll out large muscle groups like the hamstrings, quads and back. Just place the device under the area you want to roll and gradually apply light to moderate pressure as needed. Voilà!
Best foam roller for turning up the heat
Moji Heated Foam Roller, £110, Ninefit
Turn up the heat and relieve sore muscles by combing heat with a foam roller. All you have to do is pop the two-piece The Moji Heated Roller in the microwave and then you can incorporate deep heat therapy into your recovery sessions. Microwave and roll.
Best soft foam roller
Softee Foam Roller 30cm Pink, from £13.59, Depor Village
If you're after a soft roller that also offers the massage benefits of the knobs and ridges, this Depor Village foam roller is a good bet. It'll 'stimulate pressure points, increase circulation, and reduce lactic acid build-up', according to their site. Not bad for just under £15.
