Foam Rollers

Foam rolling is a form of self-myofascial release that relieves soft tissue adhesions or “trigger points,” where your muscle fibers and fascia have become glued together. Some trigger points and adhesions can be worked out by direct kneading using your hands, but others, particularly large muscle groups in the lower body like the quads, are hard to apply significant force to by yourself. Foam rollers allow you to use your body weight to apply targeted, direct pressure to these locations, “releasing” the tension.

Foam rolling doesn’t have disadvantages if performed correctly and in moderation. It’s widely considered to be a safe and effective way for individuals to augment a traditional stretching routine. However, it can be painful, especially for beginners or when targeting sensitive areas, and overdoing it with a foam roller can “flare up” a pain point, making it feel worse than before. Foam rolling also isn’t suitable for everyone, such as individuals with medical conditions like varicose veins or osteoporosis.

When choosing a foam roller, consider its density, surface, diameter (5” to 6”), and length (18” or 36”). You can really get lost in the weeds with all the foam rollers on the market today, but in reality, the foam roller is a simple tool. Don’t overcomplicate things. With consistent use and dedication, a smooth, dense, and affordable EPP roller will provide the same, if not more, benefits as a fancy, $100 roller with textured knobs, vibration, heat, and other flashy features. (There is a reason fitness centers, college athletic programs, and professional sports teams all use standard EPP foam rollers.)

Our Relief EPP Foam Roller comes in 18” and 36” lengths. For most beginners using a foam roller at home, a 36-inch roller is a good choice. This length provides versatility for use on various body parts, including the back, legs, and glutes. A longer roller is also more stable than shorter rollers, especially when working on big muscle groups. Shorter (18”) rollers have an edge in portability, so they’re better if you want to take your roller to the gym or if you’re traveling.

Foam rollers come in a variety of sizes, but 5” to 6” is the most common foam roller diameter (and the best one for most uses). This size provides a comfortable height to ease your body onto the roller and target large muscle groups, like the hamstring and quad. Smaller rollers (3” to 4”) provide a more targeted, intense massage.

Foam rollers are typically made from materials such as expanded polypropylene (EPP), polyethylene (PE), or ethylene-vinyl acetate (EVA). These materials provide a balance of firmness and cushioning to effectively massage muscles and release tension. Some rollers may also use a combination of materials, or have an additional rigid polyvinyl chloride (PVC) core for extra firmness.

Polyethylene (PE), ethylene-vinyl acetate (EVA), and expanded polypropylene (EPP) are three materials used to make foam rollers. The main difference is their density. PE rollers are the softest, but they’re consequently prone to distortion and are only useful for very light, beginner rolling. EVA rollers are a bit denser, offering a more resilient foam with a good balance of softness and firmness.

EPP is the densest foam roller material and offers the best longevity and resistance to wear. EPP rollers are used by professionals and athletes who require deep tissue massage. Most foam rollers you’ll see in a commercial gym are made from EPP. That’s why EPP is the best material if you’re buying a roller for regular foam rolling at home.

Foam roller densities are sometimes differentiated by color. Usually, white rollers are the softest, and black rollers are the hardest, with other colors, like blue and red, denoting a “medium” density. However, this color scale varies from brand to brand, and in general, foam roller color isn’t a reliable indicator of anything.

While vibrating foam rollers can potentially offer a deeper massage, they're not necessarily better than regular foam rollers. Vibration can increase blood flow and relax muscles, but a regular foam roller will achieve similar results with consistent use. Ultimately, it depends on your individual needs and preferences. If you're new to foam rolling, starting with a regular roller allows you to control the pressure and target specific areas, without the intensity (and higher price) of a vibrating roller.

Foam rollers can be smooth and bumpy, but smooth rollers are best for beginners, as they provide more even pressure and are less intense in targeted areas. Bumpy or textured rollers with ridges and knobs offer a deeper, more targeted massage. This can be helpful for experienced users or those with specific tight spots, but they are also more likely to lead to pain and flare-ups. Ultimately, the best choice depends on your individual needs and comfort level. If you’re new to foam rolling, start with a smooth roller like our Relief EPP Foam Roller.

High-end foam rollers can cost as much as $150 to $200 or even more, but they really don’t need to be that expensive. Foam rollers are simple but effective tools, and the benefits of foam rolling come from consistency, not fancy materials, construction, or accessories. Our Relief EPP Foam Roller is priced at just $14.99 (18”) or $23.99 (36”).

As a beginner to foam rolling, the most important step is to be gentle. There are plenty of in-depth guides online, but the general best practice is to slowly roll your body weight over the targeted muscle group, pausing on tender spots for 20 to 30 seconds. Avoid rolling directly over joints or bones. Remember to breathe deeply as you roll, and stay hydrated. Both of these things will help your muscles relax further. Err on the side of caution during your first few sessions. It’s easy to flare up muscles with aggressive rolling. The more regularly you foam roll, the more used to it your body will become.

You can use a foam roller on any major muscle group, but the most popular areas to foam roll are the large muscles in the lower body: the calves, hamstrings, quads, glutes, and IT band. You can also use a foam roller on your upper back.

The goal of a foam roller is to target muscle, so avoid rolling on joints (knees, elbows) and any other bones, like directly over the center of your spine or along the iliac crest of your hips. Also, focus on muscle groups, not specific pain points. While it's okay to pause on tender areas, don't spend too long on one spot. Above all else, listen to your body. If you experience any sharp pain, stop immediately.

Some discomfort is normal when foam rolling, but it shouldn't be excruciatingly painful. Think of it as a “good hurt” – a gradual, deep feeling of pressure and release. If you experience sharp, stabbing, or shooting pain, ease up or reposition the roller. Mild discomfort is a sign you're working on tight areas, but intense pain might indicate an injury or, at the very least, a flare-up. Always listen to your body and err on the side of caution, especially if you’re new to foam rolling. Gradual consistency and regularity (not hard, intense sessions) are how you’ll reap the benefits of foam rolling.

You can foam roll daily in moderation, especially if you're active or experiencing muscle soreness. Foam rolling can be a part of a healthy daily stretching routine, improving flexibility, reducing muscle tension, and increasing blood flow. However, listen to your body. If you're feeling sore or tender, take a break for a day or focus on other techniques, such as yoga.

You can definitely overdo foam rolling. Spending too much time on one spot, using excessive pressure, or rolling when you have an injury can lead to bruising, soreness, and (in extreme cases) nerve damage. Aim for 30-60 seconds per muscle group, and avoid rolling directly on joints or bones. Remember, foam rolling should be somewhat uncomfortable but not “painful.” Less is more. Moderate consistency is key, not intense sessions. Always consult a fitness professional for guidance if you’re unsure.

If you don't have a foam roller or are looking for additional ways to address muscle tension and improve flexibility, there are plenty of options. You can use your hands or a kitchen rolling pin to knead your muscles directly or place a small ball, like a tennis ball or lacrosse ball, between your body and the wall or floor and apply pressure to target specific trigger points or muscle groups. Other options include traditional stretching, yoga, a percussion massager, or an appointment with a professional massage therapist or trigger point specialist.

Staying hydrated will help keep your muscles pliable and loose, and remember to breathe slowly and deeply during your foam rolling routines. Visualize driving your breath into your tight muscles as you inhale and “releasing” tension as you exhale. This will help more than you think!