Best Foam Rollers of 2025

There’s no single best foam roller for all situations. While on the surface, to the uninitiated eye, it might seem like there’s not a lot of difference between various foam rollers, the experienced foam roller will know the difference between one designed to get deep into muscle tissue versus one idea for recovery after hard workouts. There are options that can be used on all the muscles and some that are specifically sized to target certain areas. Some foam rollers are easy to travel with, while others live a house-bound life due to their size.

The key to a lifetime of healthy and happy running is taking good care of your body, and the best foam rollers on the market can help you do just that. While there are countless ways to speed recovery, from massage and physical therapy to acupuncture, a foam roller is the easiest and least expensive. A foam roller works to massage muscles and tendons, facilitate blood flow, and work out knots or kinks. Regular foam roller use can help keep muscles and tendons flexible, limber, and strong.

In this guide, we’ve rounded up the best available foam rollers that we evaluated on their effectiveness at getting shallowly or deeply into our muscles, convenience, ease of use, and ability to target key areas of the body. The Roll Recovery R4 Body Roller came out as our favorite option for its Goldilocks firmness, texture, and versatility. When we wanted to get deep into our muscles, we turned to the highly textured Rumble Roller 12″ Compact Original Textured Foam Roller, and when it came to traveling, we loved how easy it was to pack the Brazyn Morph Collapsible Foam Roller.

To learn about other types of recovery tools, check out our guide to the best recovery tools for athletes. If you want to focus on keeping your feet healthy and happy, you can also read our best foot massagers guide.

For more background information on this guide, see our buying advice, testing methodology, and frequently asked questions below.

Best Foam Rollers

• Best Overall Foam Roller: Roll Recovery R4 Body Roller
• Other Great Foam Rollers: Pro-Tec Athletics Contoured Foam Roller, TriggerPoint Grid 1.0 Foam Roller
• Best Foam Roller for Travel: Brazyn Morph Collapsible Foam Roller
• Best Foam Roller for Beginners: Pro-Tec Athletics 35″ Foam Roller
• Best Foam Roller for Deep Tissue: Rumble Roller 12″ Compact Original Textured Foam Roller
• Best Vibrating Foam Roller: Therabody Wave Roller

Best Overall Foam Roller: Roll Recovery R4 Body Roller ($60)

Pros:

• Versatile shape and texture
• Durable

Cons:

• More expensive than other top picks
• The surface collects animal fur and small amounts of dust

With a variety of textures, widths, and firmnesses to work with, the Roll Recovery R4 Body Roller is one of the most versatile foam rollers we’ve ever used. Its outer layer of high-density foam is on the firmer side without being rock hard, and its contours and textured surface add versatility to its application. The surface has a diamond-pattern texture and a central groove for rolling the spine, forearms, Achilles tendons, and other targeted areas. Beneath this foam, the R4 Body Roller has a layer of hard plastic and a hollow core that keeps it sturdy yet light for its size. The surface does tend to pick up dust and animal fur, and we recommend using a yoga mat underneath.

While this foam roller is a bit firmer than the Pro-Tec Contoured Foam Roller and the TriggerPoint Grid 1.0 Foam Roller reviewed below, you can use its varied shape to adjust the amount of pressure you’re putting on your body. The center groove and the slightly convex ends provide a more intense foam rolling experience when you want to get deep, while the subtly concave sections on either side of the center offer gentler pressure. This varied shape sets this foam roller apart from the rest. Although this foam roller is slightly larger than some of our other top picks, it’s still a good size for tossing in the car to use after a race or long run. The only real drawback with this foam roller is that it’s notably more expensive than some of the other great foam rollers on this list.

This foam roller is featured in our best recovery tools for athletes guide, and you can read more about it in our in-depth Roll Recovery R4 Body Roller review.

Claimed Dimensions: 18 x 6 inches | Weight: 2.8 pounds (1,277 grams) | Material: High-density EVA foam, engineered ABS

Shop the Roll Recovery R4 Body Roller

Other Great Foam Rollers

Pro-Tec Athletics Contoured Foam Roller ($35)

Pros:

• Sturdy yet soft on the outside
• It is an all-around option for any athlete
• Great price

Cons:

• Slightly smaller options would be easier for traveling

When it comes to finding a foam roller that can provide just the right amount of pressure, is the right size for easy use, and has a competitive price point, the Pro-Tec Athletics Contoured Foam Roller ticks all of the boxes. Like our other favorites, this foam roller has a textured surface that stimulates blood flow without pressing uncomfortably into sensitive muscle tissue.

The roller’s outer foam is squishy and firm, and it feels slightly softer than one of our other favorite, the Roll Recovery R4. That said, while the foam feels soft when pressed, it quickly bounces back and retains its shape. The foam roller’s center is solid and sturdy.

Because the textured outer foam has a comfortable amount of give, this foam roller is a good option for anyone. There are a series of ridges and bumps along the roller that can be used to adjust the amount of pressure that you’re applying to your muscles. Experienced athletes will be able to use the textured surface and firmer core to access deep tissue, and at the same time, newbies won’t feel overwhelmed by the intensity.

Its fairly average 14-inch length and 5-inch diameter make this foam roller easy to maneuver and reasonable to carry while traveling, and it’s still large enough to access many muscles and tendons. Finally, we appreciate this foam roller’s competitive price and great value.

Claimed Dimensions: 14 x 5 inches | Weight: 14.9 ounces (422 grams) | Material: Elastomer (closed-cell foam)

Shop the Pro-Tec Athletics Contoured Foam Roller

TriggerPoint Grid 1.0 Foam Roller ($35)

Pros:

• Lightweight
• Soft yet sturdy
• Great price

Cons:

• It could be too small for some bodies

The TriggerPoint Grid 1.0 Foam Roller offers an exceptional softness on the surface of the roller while still having a firm core that allows us to get a lot of pressure onto our muscles if we want to. As with many other foam rollers in this guide, this one has a hollow core and weighs only 1.4 pounds. This is much lighter than many other foam rollers and makes it easy to carry this one around between home, the gym, or track for after workouts.

The smaller size — it’s only 13 inches long — makes it easily maneuverable and ideal for flying. It’s significantly more compact than the 18-inch Roll Recovery R4 Body Roller, but its length can limit its usefulness for rolling certain muscle groups.  Athletes with larger bodies may also struggle with the size of this foam roller.

The brand claims that the textured grid pattern provides a similar massage to a massage therapist’s hands. While we think that this comparison might be a bit extreme, we did appreciate how the squishy foam felt on our muscles. The squish worked well with the hard plastic lining of the inner part of this foam roller, and we had no issues applying plenty of pressure to our muscles when we wanted to. This makes this foam roller an outstanding option for both beginners and advanced foam rollers.

Claimed Dimensions: 13 x 5.5 inches | Weight: 1.3 pounds (566 grams) | Material: EVA foam

Shop the TriggerPoint Grid 1.0 Foam Roller

Best Foam Roller for Travel: Brazyn Morph Collapsible Foam Roller ($75)

Pros:

• Lightweight
• Easy to transport
• Easy to collapse and put back together

Cons:

• It doesn’t roll as smoothly as traditional foam rollers
• Expensive

If you’re always on the go and like to take your recovery routine with you, the Brazyn Morph Collapsible Foam Roller might be your next best travel buddy. This lightweight foam roller collapses into a compact rectangle board that is only 2 inches thick, under 6 inches wide, and 14.5 inches long. Bamboo strips create the inner support, EVA foam makes up the surface, and two aluminum plates on either end provide the structure when deployed.

Like our other favorites above, the roller provides a nice balance of soft-yet-firm foam rolling that works regardless of your experience level with foam rolling. To collapse this foam roller, simply push the round aluminum plates inward. To turn it back into a foam roller, pull the cord loops on either end until the aluminum plates lock back into place. Easy!

Although this foam roller is excellent for travel, its design has some drawbacks. First, it’s expensive. If it will remain at home or only travel with you occasionally, there are less expensive options. Additionally, the bamboo boards that make this foam roller so easy to collapse and pack away provide a slightly less smooth rolling experience than a traditional roller with an uninterrupted foam surface. That said, if you’re in the market for a travel-specific foam roller that takes minimal space in your luggage, this one is the most packable we’ve found, and it will undoubtedly do the trick for your recovery needs.

Claimed Dimensions: 14.5 x 5.5 inches | Weight: 1.6 pounds (726 grams) | Material: Bamboo, aluminum, EVA foam

Shop the Brazyn Morph Collapsible Foam Roller

Best Foam Roller for Beginners: Pro-Tec Athletics 35″ Foam Roller ($30)

Pros:

• Soft, smooth surface feels gentle
• The longer length is great for rolling and stretching the spine
• Reasonable price

Cons:

• Large size isn’t ideal for travel

If we were to recommend a foam roller to someone who was looking to improve their recovery routine but had never used a foam roller before, we’d send them to the Pro-Tec Athletics 35″ Foam Roller. It’s a great all-in-one foam roller that can do just about anything except travel easily. Its relatively soft foam makes it ideal for people who’ve never foam rolled before, and its length makes it incredibly versatile for those who already have a robust foam-rolling routine.

Its soft, smooth surface and approachable price point make it a great value, and it’s lightweight for its size and easy to clean. Additionally, its 35-inch length gives athletes much space to work with as they learn and use various rolling techniques. The foam roller isn’t just for legs and smaller muscles, either. This longer length is also ideal for chest and hip openers if you line your spine up along the length of the roller and let your arms and legs fall to either side.

You can also rock gently back and forth from this position to work out knots in your shoulders and upper back. The versatility of the extra length is great for those with an extensive foam rolling routine.

While this foam roller has a lot to appreciate, it lacks the firmness and texture that some athletes prefer for accessing deeper tissue. In addition, while it’s surprisingly maneuverable for its size, it’s not our top pick for reaching precise trigger points or target areas. A smaller option like the Rumble Roller 12″ Compact Original Textured Foam Roller below would work better. However, if you foam roll regularly enough and have the space for multiple foam rollers, this one would be a great addition to your quiver.

Claimed Dimensions: 35 x 6 inches | Weight: 1.7 pounds (749 grams) | Material: EVA foam

Shop the Pro-Tec Athletics 35" Foam Roller

Best Foam Roller for Deep Tissue: Rumble Roller 12″ Compact Original Textured Foam Roller ($50)

Pros:

• Good for reaching deep tissue or target areas
• Softer than it looks

Cons:

• It can feel too intense on sore muscles
• Not the best choice for beginners
• Expensive

The bumpy texture of the Rumble Roller 12″ Compact Original Textured Foam Roller reaches deep into muscle tissue to release knots and areas of tension. Though its spiky surface may appear intimidating, this foam roller feels softer than it looks and is quite pleasant when kneading out muscles. It’s light and compact, making it easy to take to the gym, track, or wherever your athletic endeavors take you. This foam roller features high-density EVA foam and a solid core, and it’s easy to clean. Even after a lot of use, the knobs on this foam roller kept their shape over time.

While the foam roller’s large bumps will help you reach deep into muscles in order to release tension, it can feel too intense against very sore muscles or tendons. This is not the foam roller that we’d turn to for recovery after a race or very intense workout. The softer foam of the Pro-Tec Athletics 35″ Foam Roller is much better suited to rolling out sore muscles.

The deep knobs might also feel too intense for beginners just learning to foam roll. Using a foam roller that’s too intense can deter an otherwise beneficial practice or cause bruising. Therefore, this option is better for experienced foam rollers or athletes who keep multiple foam rollers on hand and want something specific for deep tissue.

Claimed Dimensions: 13 x 5 inches | Weight: 0.74 pounds (336 grams) | Material: High-density EVA foam

Shop the Rumble Roller 12" Compact Original Textured Foam Roller

Best Vibrating Foam Roller: Therabody Wave Roller ($149)

Pros:

• Quiet
• Soft foam surface with a firm core
• Connects via Bluetooth to Therabody app

Cons:

• There is no clear benefit from wave texture
• Moves around at higher speed settings
• Expensive

The Therabody Wave Roller is a dynamic recovery tool that blends foam rolling with percussive massage that can reach deeper tissue gently. The EVA foam on the exterior is soft but not too squishy, and the core is sturdy enough to apply a lot of pressure. The core holds the 12-volt lithium-ion battery that powers the percussive part of the foam roller.

It can vibrate at five different speeds and is controlled with a button on the side. You can also control the vibration speed via Bluetooth using Therabody’s app. The app also provides recovery routines to help you care for your muscles and feel fresh for your next outing.

The foam roller is incredibly quiet, even when vibrating at its highest speed. The outer foam, which feels so nice and soft for rolling, helps muffle its percussive sound, even on harder surfaces. It did have the downside of wanting to move around at higher speeds, but we found that if we used it on a softer surface like a yoga mat and kept our weight on it, we could keep it relatively still.

Weighing 3.3 pounds, this roller isn’t light and is actually heavier than many percussive massage guns, but its size makes it easy to transport. Finally, it is more expensive than all other foam rollers, though one may argue it’s a good deal for a foam roller and percussive massager. If you like the idea of adding percussive massage to your recovery routine, you can also check out our best massage guns guide.

Claimed Dimensions: 12 x 5 inches | Weight: 4.1 pounds (1,855 grams) | Material: Hypo-allergenic EVA high-density foam

Shop the Therabody Wave Roller

Comparing the Best Foam Rollers for Running

FOAM ROLLER	PRICE	SIZE	WEIGHT	MATERIAL
Roll Recovery R4 Body Roller	$60	18 x 6 inches	2.8 pounds	High-density EVA
Pro-Tec Athletics Contoured Foam Roller	$35	14 x 5 inches	14.9 ounces	Elastomer
TriggerPoint Grid 1.0 Foam Roller	$35	13 x 5.5 inches	1.3 pounds	EVA foam
Brazyn Morph Collapsible Foam Roller	$75	14.5 x 5.5 inches	1.6 pounds	Bamboo, aluminum, EVA
Pro-Tec Athletics 35″ Foam Roller	$30	35 x 6 inches	1.7 pounds	EVA foam
Rumble Roller 12″ Compact Original Textured Foam Roller	$50	13 x 5 inches	0.74 pounds	High-density EVA foam
Therabody Wave Roller	$149	12 x 5 inches	4.1 pounds	Hypo-allergenic EVA foam

Glossary

• Fascia – Thin connective tissue that wraps and holds every bone, muscle, organ, blood vessel, and nerve fiber in the body. Tight fascia can restrict muscle and joint movement.
• Myofascial release – A massage treatment to release tension in the fascia that may be caused by trauma, inflammation, or posture.
• Trigger points – Sensitive areas of tight muscle fibers formed from injury or overuse.
• Deep-tissue massage therapy – Using slow movement and firm pressure to reach deeper layers of muscle tissue, fascia, and tendons to relieve knots, adhesions, and tension.
• Delayed Onset Muscle Soreness (DOMS) – Pain and muscle stiffness that sets in several hours to days after unaccustomed or strenuous exercise.
• EVA foam – Ethylene-vinyl acetate (EVA) is a closed-cell foam found in various consumer goods, from kids’ toys to sports equipment, due to its strength, durability, and UV resistance.
  

Buyer’s Guide: How to Choose a Foam Roller

Foam Roller Density

Foam rollers come in a range of densities, from soft to very firm. Soft foam rollers, like the Pro-Tec Athletics 35″ Foam Roller, are less intense on sore muscles and tendons and more gentle and approachable for those new to foam rolling. However, if a foam roller is too soft, it won’t last as long. In addition, you’ll have trouble accessing deep tissue with a soft foam roller.

Our top picks for the best foam rollers in this guide, including the Roll Recovery R4 Body Roller and the Pro-Tec Athletics Contoured Foam Roller, offer a nice balance of softness and firmness.

Foam Roller Texture

Foam rollers can be smooth or textured. Some have a subtle texture while others have large bumps or ridges that can reach deep into the tissues. Smooth foam rollers feel more comfortable and less intense. As the texture increases, so does the foam roller’s capability to apply high levels of pressure to specific areas. This results in an increase in intensity.

Among our top picks for the best foam rollers, the Pro-Tec Athletics Contoured Foam Roller and the TriggerPoint Grid 1.0 Foam Roller have moderate texture, while the Roll Recovery R4 Body Roller is mostly smooth with a subtle diamond-pattern texture. We recommend any of these as a great all-around option for any athlete. If you want a more intense experience, the Rumble Roller 12″ Compact Original Textured Foam Roller is the most textured foam roller in this guide. We chose this one because its large bumps press into the muscle tissue, yet they’re soft enough not to feel painful.

Foam Roller Size

Foam rollers are typically 12 to 14 inches long and 5 to 6 inches in diameter. A foam roller that is too narrow will be difficult to use, while one that is too wide won’t be able to apply enough pressure to specific areas. Shorter foam rollers, like the 13-inch TriggerPoint Grid 1.0 Foam Roller, are easy to travel with but lack the versatility of longer options like the Pro-Tec Athletics 35″ Foam Roller. The 18-inch Roll Recovery R4 Body Roller is an ideal length for being maneuverable, transportable, and easy to use on a variety of muscle groups. Many foam rollers are available in multiple lengths.

Choosing foam roller length is a matter of personal preference. Shorter foam rollers are generally lighter and easier to handle. They’re usually easier to transport or travel with as well. On the other hand, smaller foam rollers won’t work as well for larger bodies, and longer foam rollers will provide more surface space for large limbs and muscle groups. In addition, longer foam rollers like the Pro-Tec Athletics 35″ Foam Roller work very well for rolling out the spine and back muscles and facilitating chest and hip openers.

Travel-Friendly Foam Rollers

Generally, small and lightweight foam rollers like the TriggerPoint Grid 1.0 Foam Roller and Rumble Roller 12″ Compact Original Textured Foam Roller work best for travel. If you’re always on the go, especially if your transportation includes air travel and your luggage space is limited, we recommend the Brazyn Morph Collapsible Foam Roller. We love this foam roller because it can easily collapse into a flat 14.5 x 2-inch board for stowing and then pop back open into a standard foam roller when ready to roll.

Foam Rolling Experience Level

If you’re new to foam rolling, it’s a good idea to start with a standard-size roller and one that’s fairly smooth and on the softer side. Some of our favorite foam rollers for beginners include the Pro-Tec Athletics 35″ Foam Roller and the TriggerPoint Grid 1.0 Foam Roller. If you’re a beginner and choose a foam roller that’s too firm or intense, you will likely feel very uncomfortable, and it may be difficult to stick to your foam rolling routine.

For those with more foam rolling experience, the best foam roller is a matter of personal preference. The Pro-Tec Athletics Contoured Foam Roller and Roll Recovery R4 Body Roller are two great options for foam rollers that are firm enough but not too firm and with some texture that’s not too intense. These well-balanced rollers allow you to dial the intensity up or down depending on your needs on any specific day.

If your muscles are well adapted to foam rolling and you prefer a more intense experience, the Rumble Roller 12″ Compact Original Textured Foam Roller is a great option that can really dig into your muscles.

Vibrating Foam Rollers

A vibrating foam roller takes foam rolling to the next level by adding percussive massage that can enhance the foam rolling and recovery experience by further stimulating blood flow and reaching deeper muscle tissue. We tested a few of the top vibrating foam rollers on the market and chose the Therabody Wave Roller as our favorite because it’s powerful yet quiet.

This vibrating foam roller has five speed levels and Bluetooth connectivity to Therabody’s app for remote control and recovery routines. Whether you opt for a vibrating foam roller is a matter of personal preference. Unsurprisingly, vibrating foam rollers come at a higher cost, but it’s worth knowing what’s available for your recovery needs.

Cost

There’s some variability in the cost of foam rollers, but many premium models are available for $30-50. This price range includes four of our seven top picks above, including the vibrating foam roller. Less expensive models tend to use cheaper materials that will not hold up as long, while more expensive foam rollers may use fancier foam or include more bells and whistles.

More expensive is not always better, but as with most things, you get what you pay for. We found that the $35 Pro-Tec Athletics Contoured Foam Roller provided a great value for the cost.

Why You Should Trust Us

The iRunFar team comprises road, trail, and ultrarunners with 150-plus combined years of running experience. We understand that it’s important to recover as hard as we train, and we’ve been using foam rollers of all shapes and sizes to help get our muscles recovered from one day so that we’re ready for the next. We began this buyer’s guide with extensive research into the running recovery marketplace to uncover the best foam rollers currently available.

From there, author Alli Miles refined a list of the top choices and tested a variety of foam rollers over many weeks — after long runs, hard workouts, and strenuous powerlifting sessions. She tested everything from the most basic foam roller to those with all of the bells and whistles. As she built up her mileage while training for a 100-mile race, Alli tested each foam roller and further narrowed the selections to the best options listed above.

We evaluated foam rollers on their ability to apply pressure to various parts of the body, their texture, firmness, durability, ease of use, size and weight, and versatility.

Our team of testers continues to train, and to recover, and we bring new foam rollers into our rotation so that we can keep this guide updated with new options that stand out from the rest.

Frequently Asked Questions About Foam Rollers

What are the benefits of foam rolling?

Foam rolling can help increase blood circulation and facilitate the flow of oxygenated blood to depleted muscles. This helps restore muscle tissue and relieve tightness, soreness, and inflammation. It can also help increase flexibility and range of motion. All of these benefits can help reduce the risk of injury.

Learn more in our articles about performance flexibility, trunk mobility, foam rolling, and the science of exercise recovery. You can also check out advanced ribcage foam rolling strategies and the second part of that series. Whether you choose a beginner-friendly foam roller like the Pro-Tec Athletics 35″ Foam Roller or one designed for experienced foam rollers, like the Rumble Roller 12″ Compact Original Textured Foam Roller, there’s something for everyone.

How often should I foam roll?

You can foam roll every single day if you wish. Many of the iRunFar team members consider foam rolling an essential part of their daily recovery routine. Foam rolling is great for your body if it feels good or is only slightly intense. If you are very sore, such as after a tough race, or if foam rolling feels painful, give your muscles a couple of days to heal on their own and then try again when the experience feels less intense. Choosing a softer and smoother foam roller or one with many pressure options, such as the Roll Recovery R4 Body Roller, can allow you to foam roll sooner after a hard effort.

Does foam rolling actually work?

Yes! Foam rolling can help stimulate blood flow and work out knots, kinks, or other points of tension in the muscles. It can also help muscles and tendons stretch and gain flexibility. This can enhance recovery and reduce the risk of overuse injuries. The more consistently you foam roll, the better it will feel and the more benefits you will see.

You can use options like the Pro-Tec Athletics Contoured Foam Roller to access both superficial and deep tissues. If you’re looking to get deeper into your muscle tissue, you might want to try a firmer foam roller with a more aggressive texture, like the Rumble Roller 12″ Compact Original Textured Foam Roller.

When should you not use a foam roller?

If you’re very sore after a race or hard effort, you may need to give your body a few days to recover on its own before attempting to foam roll. Additionally, we do not recommend foam rolling an injured area unless directed to do so by a medical professional.

Essentially, you should not use a foam roller if it feels painful. Some intensity is okay, but foam rolling should generally feel good. If you’re uncertain, we recommend consulting your doctor or physical therapist. If you’re new to foam rolling or are finding it painful, you might want to try a softer option, such as the Pro-Tec Athletics 35″ Foam Roller.

What type of foam roller should I use?

Foam rollers come in all sizes, shapes, and textures. They can range from 12 to 36 inches long, from soft to firm density, and from smooth to highly textured. The best foam rollers for beginners are smoother, while firmer and more textured models can help you access deep muscle tissue or targeted areas on the body.

The Roll Recovery R4 Body Roller has a unique shape that helps athletes roll out specific areas like the spine, forearms, and Achilles tendons. In addition, smaller foam rollers, or collapsible ones like the Brazyn Morph Collapsible Foam Roller, work better for travel. A long foam roller, like the Pro-Tec Athletics 35″ Foam Roller, is highly versatile and can be used on a variety of muscle groups, including the spine and hips.

Should foam rolling hurt?

In short, foam rolling should not be painful! If it’s painful, you could damage your muscle tissue or tendons. That said, foam rolling can feel intense and uncomfortable — and that’s okay. If your muscles are tight, sore, and inflamed, foam rolling will likely feel very uncomfortable, but gently rolling can still help your muscles recover by increasing blood flow to the area.

Additionally, the more regularly you foam roll, the more your muscles will adapt and the less intense it will feel. Over time, foam rolling can shift from a slightly uncomfortable experience to a highly enjoyable one. If you’re new to foam rolling, consider choosing a slightly softer option, like the Pro-Tec Athletics 35″ Foam Roller. A firm foam roller, like the Roll Recovery R4 Body Roller, might create too intense of an experience and turn you off from foam rolling in general.

The key is to listen to your body and stop if it feels painful. Also, remember that the more you foam roll, the less intense it will feel over time. The TriggerPoint Grid 1.0 Foam Roller is a great option that can help you build up to a full recovery routine.

How long does it take to recover from running?

Simply put, running puts stress on our bodies. The harder the effort — whether a workout, race, or long adventure in the mountains — the more stress our bodies endure and the longer it takes to recover. The precise amount of time an individual will take to recover depends on many factors, including age, fitness, experience level, overall health, exertion level and duration, and more.

Adequate recovery is critical to making physical adaptions and coming out of a hard effort stronger and fitter rather than weakened, tired, or en route to injury. While tools like foam rollers, such as the Roll Recovery R4 Body Roller, can help facilitate recovery, they are not a replacement for rest, proper fueling, and adequate sleep. Learn more about this topic and take a deep dive into a wide range of recovery tools and practices in our article about the science of exercise recovery.

What other tools are there for recovery?

Foam rollers are just one tool that can be used to recover more quickly after a workout. Recovery tools, in general, will increase blood flow to an area and help loosen tight muscles. If you don’t like the idea of having to get on the ground for foam rolling, massage sticks can provide a similar type of stimulation to the muscles.

You can read more about these, and other recovery tool options, in our best recovery tools for athletes guide. Also, while rollers like the Roll Recovery R4 Body Roller can be used on feet, there are an array of other options for taking care of the tendons, ligaments, and muscles in what is probably the most important part of your body for running. From foot-specific foam rollers to balls, there are countless options for keeping your feet healthy and happy. You can read more in our best foot massagers guide.

Call for Comments

• Do you use a foam roller? What’s your favorite?
• What are your go-to recovery tools or routines?

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