Best foam roller list: The best foam rollers to save you a visit to the physio

Oct 04, 2023

If you're hoping to save money and cut down on your physio or chiropractor visits, a foam roller might just be what your tired back and tight neck and shoulders need.

Made of foam of varying density, they use your body weight to help target specific parts of the body, such as your hips, back, legs, and arms.

While it's often used in 'cool downs' at the end of a workout, foam rolling actually works wonders for the body at any time by giving the fascia (the thin casing of connective tissue that surrounds your organs, blood vessels, bones, nerve fibres and muscles) a decent massage.

But it's hard to know where to begin when it comes to foam rolling, especially with some of them resembling medieval torture devices (so many spikes!). We're breaking it down for you here, so you can find the foam roller that best suits you and your body.

A foam roller can help perform that fascia massage, but they also have very tangible benefits when it comes to improving the performance of your muscles. They can help with mobility and flexibility, as well as improving oxygen and blood flow in your muscle tissue. But muscle recovery is where the magic really happens, even if it hurts as you roll out – DOMS (delayed onset muscle soreness) has met its match in the humble foam roller. Regular use of the foam roller after exercise has been said to reduce DOMS – the kind of stuff you would usually pay hundreds for help with.

When it comes to choosing a foam roller, you're going to want to assess your level of competence when it comes to using them first. If you're a beginner, it's recommended that you use a low-to-medium density foam roller, which is usually made from EVA (ethylene vinyl acetate) material, so you can get used to the feeling before targeting any specific muscle groups. The softer ones are also great for rolling out your entire back.

If you've used foam rollers before, or you're into firmer massages, you're probably suited to a roller with a higher density. These are usually made of EPP (expanded polypropylene), and often come with nubs or spikes for getting right into the knots and tight spots.

We've picked out our favourite foam rollers below, with one to suit every need.

NOTE: Prices are accurate at time of publishing.

One for the beginners, this is a low-density roller with plenty of length to get you started. It also features a floating point surface to increase grip during your rolling motions, which will also offer a textured massage as you roll your muscles out.

Another EVA foam roller, this is higher-density but is still suited to beginners. It also comes with resistance bands as an added bonus, so you can incorporate stretching into your rolling. Perfect for those who love floor work, like yoga or Pilates, you'll be able to increase your flexibility with this particular roller.

If you're familiar with foam rollers and ready to kick it up a notch, this one comes in as 'medium density'. Coming in a smaller size for stronger contact with the fascia, the roller is also very handy for travel. You can slip this one into your gym bag or your suitcase if you know you want to use it outside the home.

Recommended for advanced use, this roller is made from a higher-density material. At just 45cm long, it's ideal for targeting sore, tight muscles during a cool down or a stretching session.

If you're ready to introduce spikes to your foam rolling session, this bright orange roller will make a great exercise companion. With firm foam density, this one is designed to release myofascial trigger points, prevent injuries, realign posture, and improve flexibility.

If you've tried higher density foam, and maybe some spikes, it might be time to push yourself further. This pack from AS Choice comes with a 45cm roller, a muscle roller stick, four resistance bands, a spiky massage ball, and a carry bag. The ball and stick are perfect for increasing the intensity on your tight and sore muscles, but if you feel like a gentler session, the roller and resistance bands will work a treat as well.

Nowadays, you can even get foam rollers that vibrate for extra stimulation of tight spots in the body. This one from FITINDEX has four different speeds, and is rechargeable after its guaranteed four hours of continuous use. Best of all, it's incredibly light, making it a great travel companion.

The king of all foam rollers, this one has five different vibration settings for the ultimate massage. Combined with pressure and vibration massage, the high-intensity impact of the roller promotes blood circulation and accelerates muscle fatigue recovery. Designed for those working their body hard, this roller is an investment you'll want to make in your fitness and health journey.

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