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Walk into any runner's bedroom or living room and you'll likely spot a foam roller lying on the floor. These nifty (if often rather pain-inducing) devices not only make you look like a pro – but are actually one of the most useful and often affordable pieces of kit you can own as a runner.
Foam rolling can reduce pre- and post-workout muscle soreness, and improve your range of motion, as shown by multiple studies. It's therefore a great way to recover post-run – bringing a great sense of relief to achy muscles and joints – and can also help you limber up before heading out the door. Not to mention, a foam roller can be a more budget-friendly recovery tool compared with a massage gun or a pair of compression boots.
What everyone's reading
The best foam rollers at a glance
Is a bumpy or smooth foam roller better?
Some rollers are textured – featuring a variety of surface textures and patterns to mimic the feeling of palms, fingers and fingertips during a massage. These are designed specifically for deep-tissue work, pushing into knots and pressure points more deeply than traditional flat-surfaced foam rollers.
For this reason, flat-surfaced foam rollers are less intense and so are a good option for those who are new to foam rolling, or want a more relaxed feeling on tender muscles after a hard workout.
What to consider
In recent years there has been an explosion in the range of foam rollers for runners. Here's what to consider when selecting yours.
The best rollers for runners
Pros
- Durable and easy to clean
- Portable size
- Different levels of compression
| Weight | 580g |
|---|---|
| Size | 33 x 14 x 14cm |
A classic design that has remained the same for years – a sign that the makers got this bestselling roller right from the get-go. The different zones are designed to act like different parts of the hand – ranging from low and flat areas to spread pressure like the palm; to tubular ridges like the fingers; and higher, smaller knobbles that act like the fingertips for more targeted pressure. It’s a relatively firm roller, so all zones are good for getting stuck into those pesky tight spots. One of our testers has had this model for more than five years and it is still in like-new condition, despite dedicated use.
Pros
- Allows for deeper muscle stimulation
- Carry bag included
Cons
- Costly
| Dimensions | 30cm x 13cm |
|---|---|
| Weight | 1.5kg |
| Vibration settings | 5 |
Adding vibration to foam rolling is thought to cause certain proprioceptors (sensors in the muscle) to allow tissues to relax and loosen, enabling deeper muscle stimulation and increased range of motion. It also helps to boost blood flow, which can help warm up beforehand and boost recovery after a run. This vibrating foam roller is controlled by a smartphone app, linked via Bluetooth, and features five speed/intensity settings to cover all your bases, from a gentle tingle up to full muscle trembler. The app also comes complete with a variety of exercise programmes and can guide you through each move. Offers three hours of battery life on a full charge.
Pros
- Great for a deep massage
- Three speed settings
Cons
- Quite loud
| Weight | 1.2kg |
|---|---|
| Speed settings | 3 |
| Battery life | 2 hours |
| Included accessories | Charger and plug adapter |
If you’re a fan of foam rolling to reduce post-exercise muscle soreness, try this vibrating foam roller for a more souped-up experience. According to Hyperice, it will 'accelerate your warm-up, speed recovery time and keep you moving better', but does it live up to the buzz?
A resounding 'yes', according to our expert, who said they felt 'thoroughly massaged' after using it. The soft foam covering and contoured design allow you to get deep into your muscles without putting pressure on sensitive areas, and you can choose from three speed settings to find the intensity that’s right for you.
Note, it is pretty loud when placed on the floor due to the vibrations, but if that’s not a dealbreaker for you, we can’t recommend the Vyper 3 enough.
Pros
- Easy to clean
- Looks great
- Hard-wearing
| Size | 50.8cm x 13cm |
|---|---|
| Weight | 800g |
With this neatly designed roller, you get two for the price of one. The exterior tube, featuring wave-patterned ridges, is ideal for applying broader pressure across larger muscles such as your quads, hamstrings, calves and glutes. Nestling inside the outer tube is a more aggressively textured roller, with defined ridges that are perfect for targeting knots and tighter spots - if you’re feeling brave enough.
Pros
- Firm and robust build
- Effective
Cons
- Due to firmness, take care rolling over sensitive muscles
| Weight | 2.27 kg |
|---|---|
| Size | 78.7 x 15.2 x 15.2cm |
It might look like a monster truck tyre crossed with a medieval torture device, but the aggressive knobbles of the Rumble Roller are designed to push into knots and tight spots deeper than traditional flat-surfaced rollers. While this will certainly turn up the pain/pleasure dial further than other options, it’s worth noting that while the nubs are firm, they do have some give, which enables them to move round, and not dig into, bony areas. It's available in a range of sizes – from 12" to 31".
Gaiam Restore Unisex's Hot and Cold Foot Massage Roller-Grey, One Size
| Size | 50 x 40.9 x 6.1cm |
|---|---|
| Weight | 490g |
Ideal for providing relief from plantar fasciitis, or just to massage tired feet after a long run, the textured surface of this foot roller – featuring both an undulating surface to fit into the arch and small raised dots to provide a kneading effect – enhances the massage sensation. It’s designed to provide both cold and hot therapy (just place in a freezer or hot water before applying), with the roller maintaining temperature for up to 30 minutes.
What is the benefit of foam rolling?
Foam rolling increases your range of motion by helping to stretch muscles and fascia (the tissue that surrounds your muscle fibres) that have become shortened. It does this by breaking down scar tissue within the muscle and working into the fascia that has become stiff and tight, to separate the tissue and make it more flexible.
As the shortening of muscles and fascia can cause painful trigger points – or knots – this stretching and lengthening process can help to alleviate pain after your run, while also increasing blood flow, providing your muscles with more nutrients and oxygen to help them repair.
How to use a foam roller
While foam rollers can seem daunting for the uninitiated, getting to grips with them is fairly straightforward. Essentially, you want to position the foam roller beneath the muscle that you’re targeting, before using your bodyweight to apply pressure and a rocking, rolling motion to massage the soft tissue. Check out these 5 foam roller exercises to get you started.
