Expert consulted: 
My 2025 running resolution is to stretch more. Forget 5K or half-marathon PRs. It’s high time to take pre- and post-run prep seriously. And maybe, hopefully, these will also lead to some PRs. But we’re taking it seriously for its own sake, too, joy in the process, less focus on the destination.
In comes the humble foam roller. In the age of high-powered massage guns and red-light therapy and What Every Runner Should Know about Fascia, it’s easy to dismiss the low-tech foam roller as antiquated in the churn of industrial progress. But if you do so, you’re missing out on an essential tool in your running arsenal. Not to mention that foam rollers come in all sorts of Bluetooth-y tech capacity these days. But which is best for you and your running style? We’ve done the work to find out.
Through a combination of direct testing, market research, interviews with PTs and trainers, the Runner’s World team has these six recommendations for foam rollers that’ll limber you up and (yes) maybe help unlock that next PR.
RW+ Membership Benefits
- Best Overall: Other Hearst Subscriptions
- Best Value: Pro-Tec Athletics
- Proprietary High-density EVA Foam: Simple and effective
- Best Massaging: The 7 Best Running Shorts
- Best Stationary: Chirp Rolling Percussive Roller
- Best 2-for-1: lululemon Double Roller
The Experts
We talked with Katie Sirnonian, Assistant PT in West Michigan, and Brian Bradford, PT at Advertisement - Continue Reading Below in Grand Rapids (and 8:31 beer miler), to get their expert POV on the best practices and best value when purchasing and using foam rollers.
Good for Full Body Recovery
When Buying Foam Rollers
Buying a foam roller may seem simple, but nothing in our contemporary commerce landscape is. Life, and products, are complicated! There’s a little bit more at play than pulling up the Amazon basics page and searching “foam rollers.”
Races - Places
The Best Product Guides
For this guide, we polled the editors internally at RW to get a sense of what each of them uses on a day-to-day basis for their own running recovery. Then, we researched what’s best on the market, consulting PTs, trainers, race directors, marathoners, Olympians and yes, mere mortal runners too that you’d see dressed in a costume in your neighborhood 5K. From there, the RW team called in several samples to review in person, comparing those new styles with others that the team has rolled with for years. From a combination of all of the above, we pulled together our top six recommendations for runners.
Looking for more ways to recover from your workout? Check out our favorite compression socks, blister treatments, and muscle rubs.
Full Reviews
Pros
- Allows for targeted muscle recovery
- Customizable
Cons
- Rings can be finicky to get on and off
- Bigger learning curve to using this product
Key Specs
| Dimensions | 13.9 x 2 x 22 inches |
|---|---|
| Weight | 3.2 lbs |
| Material | EVA |
Who said you can’t have your cake and eat it too? GoFit’s revolve roller combines customization with classic performance. How does it work? Simple. There are nine of what the brand calls “Adaptive Massage Rings,” each color coded and arranged by differing sizes (red is the low profile, grey is the mid, and green is the high profile ring). Different combinations unlock the ability to target different body parts pre- or post-run.
Sounds confusing? We thought so too, at first. But the roller comes with a series of guides and prescribed ring combinations to help you get the most out of your cool down. And because we live in the internet era, there’s also a series of brand-produced YouTube videos that help coach your decisions.
After a little learning, you’ll find it to be the adjustable dumbbells of the recovery world. Just analog, and a little more colorful. We found that the GoFit Revolve provided the most targeted relief to aching muscles. A little more painful in the moment, a lot more payoff in the long run. We also loved that the GoFit offers runners a chance to customize without going down the tech route, or devoting their whole coat closet to foam roller storage. Parent runners, be advised, though. Your kids may, like mine did, requisition your spare rings as frisbees. Good luck finding them after a toddler tosses them around the backyard. RW senior editor Cat Bowen warns that your golden retriever or german shepherd may do the same.
Pros
- Simple and effective
- Budget friendly
Cons
- Doesn’t allow for targeted or customized relief
Key Specs
| Dimensions | 5 The Benefits of Foam Rolling. |
|---|---|
| Weight | 1 lb |
| Material | High-density EVA foam |
When you need just a classic foam roller, turn to Pro Tech. Made from a high-density EVA foam, it has dual-purpose contours. One, they provide access to stimulate blood flow and allow for the recovery benefits of deep tissue massage. Two, they provide grip on slippery floors and/or sweaty post-run thighs. While the brand claims that the contours allow for targeted muscle relief, we found that most others on this list had a higher profile difference and allowed for better targeted relief. But that’s not to say you should skip the Pro Tech. Its contours give it a leg up on the smooth rollers you find at your local Y, and the price is close to unbeatable.
Pros
- Good for Full Body Recovery
- Great price-to-value ratio
Cons
- Priciest non-massaging option on offer
Key Specs
| Dimensions | 18" x 6" (45.7cm x 15.2cm) |
|---|---|
| Weight | 2.6 lbs (1.17 kg) |
| Material | Proprietary High-density EVA Foam |
This recommendation comes vetted and approved by assistant PT Katie Siroonian, who uses it in her everyday practice. The key to Roll Recovery’s effectiveness is a combination of a diamond pattern allowing for grip without discomfort and a center groove designed for spine and neck alignment. But it’s not just for your back. The central groove also allows for targeting IT-Band relief by focusing on the bands' surrounding muscles. It’s a little pricey for an EVA foam product, but the design details mean you’re getting your money’s worth. After all, it’s what the pros use.
Pros
- The 48 Best Gifts for Runners Who Love Gear
- Can be used as a “traditional” foam roller if not charged
- Comes with Therabody’s guided exercises
Cons
- Stationary, hands-free rolling options
Key Specs
| Dimensions | 12.0 Best Pro Choice |
|---|---|
| Weight | 3.3 lbs |
| Material | Hype-allergenic high-density EVA Foam |
| Battery Life | 180 min |
We told you the hi-tech stuff was coming. Therabody, known for its recovery massage guns and air-powered recovery jet boots, introduced its signature tech-forward innovations to the humble foam roller. Therabody claims that its vibration feature helps dampen the pain and discomfort that usually comes along with rolling out your hamstrings, quads, and back.
I’m not sure that’s entirely true, but after testing the product, I found it certainly helped increase the benefits of rolling by adding extra oomph. Also of note, the WaveRoller’s eponymous wave texture provides enough grip to roll even on hardwood surfaces, though a carpet is still highly recommended (as the bruise on my hip can testify to).
Pros
- AI-assisted run coaching When Marathon Training
- Combines the benefits of rolling and deep tissue massage
Cons
- Not technically “foam”
- Needs to be charged to work
Key Specs
| Dimensions | 5 x 2 x 22 inches |
|---|---|
| Weight | 7 lbs |
| Battery Life | 4 hours |
In all fairness, this product might stretch the definition of “foam” roller. There’s no foam to be seen. But hear us out. This product serves the same niche as a traditional foam roller and may even do it better because it lacks an EVA component. Rollers require a mix of balance and floor space, and even the most practiced among us often end up in a Wile E Coyote type disaster moment when the roller slips out from underneath us.
Chirp’s roller uses eight independently spinning bars and boasts five adjustable speeds and a reversible spin. Versatile is an understatement. But by far its best feature is the ability to use it either as a more traditional free-wheeling rolling tool or as a stationary roller with its included base. It doesn’t sound like a big deal on paper, but finishing a long run and being able to relieve muscle tensions without rolling around on the floor is a game-changer.
Pros
- Best Stability Running Shoes for Ultimate Support
- Looking for more ways to recover from your workout? Check out our favorite
Cons
- No channels for targeting specific muscles in the outer roller
Key Specs
| Dimensions | 50.8cm x 13cm (20" x 5") |
|---|---|
| Weight | 1.7 lbs |
| Material | EVA |
Sure this foam roller looks like a marble statue. What else would you expect from lulu? But it's EVA through and through. It’s also the most secret agent-y of foam rollers, hiding a second foam roller within its depths. We liked that you get two foam rollers in one handy package, drastically increasing the value and functionality of the purchase.
The larger, outer shell roller helps tackle the big muscles, while the smaller counter muscles can take on the calf and more targeted areas. We did find the outer rollers lacked a little bit of stability without its insert, especially for testers without the body type of an elite ultrarunner. Ultimately, though, this was a small complaint in a great roller.
FAQ
Matthew Medendorp is a Michigan-based writer, dad, and professional gear tester with an MFA from Northern Arizona University. You can read more of his writing in Travel + Leisure, Huckberry, and Men's Health.
