Whether you're a competitive athlete, fitness enthusiast or simply plagued by painful muscle knots, foam rollers are an often overlooked wellness tool that most people could benefit from -- especially since most of us don't have regular access to a top-tier masseuse. The best foam roller may help improve muscle performance and flexibility and alleviate muscle fatigue and soreness. Engaging in this form of exercise can also help improve range of motion over time and may help improve acute blood circulation during the course of a foam rolling session. These factors are critical to postexercise recovery and are also beneficial as you age.
However, finding the right product for your needs can be challenging. "The foam rolling market is highly saturated with products of different lengths, shapes and textures, but at the end of the day, you have to pick the one you are most likely to use," says physical therapist Samantha Harte, author of Breaking the Circuit: How to Rewire Your Mind for Hope, Resilience and Joy in the Face of Trauma. "I prefer longer, high-density rollers so I can use them for myofascial release, mobility exercises and stability, all while [reaping] the benefits of high pressure against the muscles to facilitate soft tissue release," she adds.
To help better understand foam rollers and how they work, I consulted three physical therapists and one personal trainer and used their insights to guide my product research. After reviewing the most popular brands on the market, I tested 12 foam rollers over the course of a month, assessing each one on its strengths and weaknesses. Keep reading for our picks of the nine best foam rollers to buy in 2025.
When shopping for a foam roller, it's important to choose a product that meets your needs and fits into your recovery routine. Here are the key elements to consider:
My journey to find the best foam rollers started by talking with a personal trainer and three physical therapists about the benefits of foam rolling and what to look for in a product. Using their insights, I researched the most popular brands and products on the market and narrowed down the testing pool to 12 rollers.
Each roller was tested for 10 minutes three times a week post-workout, targeting specific muscle groups on corresponding days -- for example, hamstrings and calves on leg days, triceps and upper back on arm day and lower back on abs day.
While we found several high-quality foam rollers for our top picks, others just narrowly missed the mark. Here's what we found:
"As a general rule, three times weekly is a good goal to aim for because the benefits you receive will be dependent upon the frequency and consistency you put into it," says Bryars. That said, there's no hard-and-fast rule. Bryars recommends taking into consideration your lifestyle, exercise regimen and health goals to determine the optimal frequency.
Is it better to use a foam roller before or after a workout?
According to research, foam rolling can be beneficial before or after a workout. Rolling before a workout may help improve flexibility, while post-workout rolling has been found to offer small recovery-related benefits, like reduced post-exercise muscle soreness.
There's no official guideline for how long to roll out each muscle. Bryars recommends rolling out each muscle until you feel a release. "This may take one to three minutes, but performing foam rolling at a slow, controlled pace will be more beneficial," he explains. That said, if you're new to foam rolling, you may need to start with shorter sessions and slowly work up as your comfort level and technique improve.
First, let's define "pain." If the pain you're feeling is muscle-related and akin to what it feels like when a masseuse presses on a tight muscle, then it's important to understand that feeling this type of pain during foam rolling is normal. However, it may be helpful to reduce the amount of pressure or take a break from the painful spot and come back to it later. "If you can tolerate it, stay in the pain," says Harte. "The goal of foam rolling is to hold on a tender spot until it becomes less tender, so if you roll off beforehand, you're not reaping the benefits."
That said, if the pain is sharp or excruciating or doesn't appear to be muscle-related, stop what you're doing. You should never foam roll any injury or roll over bony joints. All rolling should be kept specifically to soft, healthy muscle tissue in an effort to help loosen up tightness.
If you're concerned about how sharp or severe the pain is, it's worth consulting a physical therapist or doctor.
While foam rolling won't eliminate cellulite, Frayna explains that it can promote lymphatic drainage and improve circulation. With consistent use, this may help slightly diminish the appearance of cellulite, making it less noticeable over time.