12 Foam Rollers That Trainers Can’t Live Without

This notched multi-density Triggerpoint option is helpful for people who want a range of intensities to their foam roller, with enough firmness to dig into knots within small and large muscle groups. “A PVC core makes it firm enough to do deep work and guarantees it won’t lose its integrity,” explains Frank Baptiste, CSCS, owner of Frankly Fitness in New York City. “Plus, it has a foam outer layer that still feels forgiving.” And it comes in a range of fun, bright colors that are sure to perk up any foam-rolling session.

Should you want something with an extra firm structure to roll out knots, Noam Tamir, CSCS, the founder and CEO of TS Fitness, recommends Rollga’s high-density foam rollers. “They don’t lose their shape and keep their firmness,” he says. He also notes that their curved designs “fit the contours of the body and avoid direct pressure on the spine,” which can cause back pain over time.

Here’s another foam roller that has an unusual hollow core and sharp edge for an intense deep-tissue massage (it may feel more like an elbow in your back as you rock back and forth along its ridged surface). Its unique shape comprises three intensity pressure zones, ranging from low to high, depending on which side and angle you choose to roll with. Gunnnar Peterson, CSCS, the director of strength and endurance for the Los Angeles Lakers (and trainer to celebrities such as Kate Beckinsale), appreciates its versatility:  “The design is ingenious because it acts as many different myofascial release tools while still being a traditional foam roller."

If you want something closer to the sensation of a percussive massager, like the hyper-popular Theragun, a vibrating foam roller is the next best thing. Dana Santas, CSCS, a mobility coach who works with professional sports athletes, including NFL linebackers, says this one from Hyperice is central to her warm-up routine. “I use it to increase blood flow to muscles and loosen up before mobility training sessions,” she says. She finds that the vibration settings make the foam roller much more efficient and effective—not to mention less painful—to use. “Also, it has different textures along the roller so that you can leverage the grooves to get deeper in some areas or use the smoother side for other areas.”

This vibrating ball is just the ticket for loosening tight muscles and relieving pain, Shana Hogg, a certified personal trainer at Way Beyond Fitness in Bozeman, Montana previously told SELF. Its peanut shape is similar to the Rollga foam roller, expect it vibrates (with three different vibration settings), and is just small enough to fit into small crevices that need deep relief. 

For hard-to-reach areas along your shoulders or back, opt for this odd-shaped, high-density EVA foam roller that’s designed with a recess down the middle to avoid placing too much pressure on your spine. Hannah Davis, CSCS, creator of the Body by Hannah training method, explains that the unique shape “does a better job of getting around the spine, neck, and base of the skull than any other tool I’ve used.”

This collapsible multi-density roller is ideal for saving space in a tiny apartment. It has foamy ridges all along its sides to target trigger points on the body and is also extremely lightweight at 1.6 pounds. It ticks off two of Peterson’s boxes for travel: “It folds down flat so I can put it in my backpack, gym bag, or luggage when I travel,” he says, “and it’s durable.” To open it back up when it’s flat, just tug the string at each end. 

For a heat-induced recovery session, pop this massage roller in the microwave for a few minutes. It screws apart to form two smaller rollers, so it makes it easy to target both small and large muscle groups. Chicago-based trainer Aleisha Fetters, CSCS, says the pressure-heat combination is satisfying, especially “on my always-tight upper back, shoulders, and neck.” 

This textured foam roller doesn’t completely break down like the Brazyn Morph but is still small enough to carry around. It’s a moderate-density option that’s ideal for arm and leg work. Michele Olson, PhD, CSCS, a senior clinical professor of sports science at Huntingdon College in Montgomery, Alabama, recommends it because it’s so compact that she can take it anywhere. “I love its size and surface texture,” she says.

And though this OPTP option wasn't specifically recommended by a trainer, it did get a recommendation from a physical therapist (who's the kind of person you'd want to see for a sports-related injury, anyways). Heather Jeffcoat, DPT, a California-based orthopedic and pelvic floor physical therapist, previously recommended it to SELF for reducing pain on a tight back and shoulders, and with its medium-density EVA foam, it's a good option for anyone who wants an affordable foam roller for the entire body.