The best foam rollers
Tight calves, knotted shoulders, stiff backs: the foam rollers that help runners and desk workers alike.
A foam roller is a do-it-yourself massage: roll slowly over tight muscles to loosen them before exercise or speed recovery after. Runners, gym-goers and anyone who sits at a desk all day get something from one.
Grid-patterned rollers with hollow cores are firm and dig deeper; smooth rollers are gentler and longer ones suit back stretches. Firmer isn't always better when you're starting out.
What matters
- Firmness to suit the user.
- Length: 30cm to travel, 60–90cm for back work.
- A grid surface for knots, smooth for a gentler roll.
- A hollow core keeps its shape.
#1 of 5
Best overall
TriggerPoint GRID 1.0 Foam Roller
£20–£30 Price range
A classic recovery roller: a rigid hollow core that never goes soft, wrapped in a patterned foam surface of ridges and flat zones that works like a massage therapist's hands. TriggerPoint created the GRID in 2008 as a cheap way for people to look after sore muscles at home.
What owners say: Owners call it the best on the market for unknotting muscles and speeding recovery, firm, sturdy and half the price of one massage.
A closer look: Roll slowly, about an inch a second, and pause on tight spots for 20–30 seconds. Skip the lower back itself; roll the upper back and glutes around it instead.
- 33cm × 14cm
- Hollow rigid core, EVA foam surface
- Mixed-density grid pattern
- Takes up to 136kg (maker)
- Water-resistant, wipe clean
Best for: Runners and gym-goers
- Length
- 33cm
- Diameter
- 14cm
- Surface
- Grid pattern
- Firmness
- Firm (rigid core)
- Extras
- Roller only
#2 of 5
Best value
Core Balance Grid Foam Roller
£10–£20 Price range
The same idea as the GRID, a hollow core with a knobbly EVA foam grid, for less than half the price. A good first roller for runners.
What owners say: Owners find it good quality and effective, especially for legs before and after runs, and for back and shoulder tension.
A closer look: Use it after a run on calves, hamstrings and quads while the muscles are warm. The bumps get deeper into knots than a smooth roller, so go gently at first.
- 33cm × 14cm
- Hollow plastic core
- EVA foam grid with bumps
- 580g
- Firm
Best for: A first roller
- Length
- 33cm
- Diameter
- 14cm
- Surface
- Bumpy grid
- Firmness
- Firm
- Extras
- Roller only
#3 of 5
Most complete kit
ELVIRE Sport 2-in-1 Foam Roller Set
£20–£30 Price range
A firm outer roller with a softer one inside for sensitive spots, plus a massage ball, foot roller and hand roller, all in a carry bag: a whole recovery kit for one present.
What owners say: Owners find the set works wonders on sore muscles, like having both hard and soft rollers, and the bag.
A closer look: Use the soft inner roller for calves and the neck at first, then graduate to the firm one. The foot roller under the desk is a small daily treat.
- 2-in-1: firm outer, soft inner roller
- Massage ball
- Foot roller
- Hand roller
- Carry bag, 1.34kg
Best for: A full recovery present
- Length
- –
- Diameter
- –
- Surface
- Ridged
- Firmness
- Firm and soft
- Extras
- Ball, foot and hand rollers, bag
#4 of 5
Longest
Amazon Basics High-Density Foam Roller (60cm)
£10–£20 Price range
A long 60cm roller in dense moulded foam: long enough to lie on lengthways for back and posture stretches, and firm for deep work.
What owners say: Owners find it effective for back relief and solid, and good value, though some find it very hard at first.
Heads up: It's extra firm (owners describe it as hard polystyrene-like foam), so it can hurt at first on tight legs.
A closer look: Lie along it lengthways with arms out wide to open the chest after a day at a desk. Its length also makes it good for balance and Pilates moves.
- 60 × 15cm
- High-density EPP foam
- Extra firm
- Moulded edges
- Light, easy to clean
Best for: Back and posture
- Length
- 60cm
- Diameter
- 15cm
- Surface
- Smooth
- Firmness
- Extra firm
- Extras
- Roller only
#5 of 5
Best for travel
Yes4All High-Density EPP Foam Roller (30cm)
£10–£20 Price range
Short and light (under 200g) at 30cm, so it goes in a suitcase or gym bag, yet takes up to 136kg and holds its shape. Also comes in 45, 60 and 90cm.
What owners say: Owners find it effective for stretching and back relief, sturdy, light and good value, though firmness divides opinion.
A closer look: The short length is ideal for calves and arms, and for travel. Get the 90cm if they want to lie on it for back stretches.
- 30 × 15cm (other lengths available)
- High-density EPP foam
- Takes up to 136kg
- 181g
- Several colours
Best for: Suitcases and gym bags
- Length
- 30cm
- Diameter
- 15cm
- Surface
- Smooth
- Firmness
- Firm
- Extras
- Roller only
How they compare
| Feature | #1TriggerPoint GRID | #2Core Balance grid | #3ELVIRE set | #4Amazon Basics 60cm | #5Yes4All 30cm |
|---|---|---|---|---|---|
| Best overall | Best value | Most complete kit | Longest | Best for travel | |
| Picked Rating | 9.4 | 9.1 | 9.0 | 8.9 | 8.8 |
| Price | £20–£30 Price range | £10–£20 Price range | £20–£30 Price range | £10–£20 Price range | £10–£20 Price range |
| Length | 33cm | 33cm | – | 60cm | 30cm |
| Diameter | 14cm | 14cm | – | 15cm | 15cm |
| Surface | Grid pattern | Bumpy grid | Ridged | Smooth | Smooth |
| Firmness | Firm (rigid core) | Firm | Firm and soft | Extra firm | Firm |
| Extras | Roller only | Roller only | Ball, foot and hand rollers, bag | Roller only | Roller only |
| Best for | Runners and gym-goers | A first roller | A full recovery present | Back and posture | Suitcases and gym bags |
| Check price | View on Amazon | View on Amazon | View on Amazon | View on Amazon | View on Amazon |
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