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#1 Trigger Point Performance GRID 2.0 Foam Roller
While these are a good option for most people at $30, they aren’t going to cut it for those of us who have significantly tighter muscles or more severe cases of common running injuries. I have suffered from IT band syndrome for a few months now, and these white rollers don’t do much for me. These rollers will get the job done for a portion of the running population, but there is something better for those of us who need something a little more aggressive. The Grid 2.0 Foam Roller
This beauty is a lot more firm than the traditional solid foam rollers. It has different textures to mimic palms, fingers, and finger tips while rolling. It is hollow on the inside so it is easily packed for travel. It will last a VERY long time, while regular foam rollers will have to be replaced because they lose their density over time. I love my roller because it fits in the bottom of my back back, never loses it’s shape or density, and has the different texture zones. I love this thing and I think it is worth every penny.
#2 LuxFit High Density Foam Roller – Best Budget
This LuxFit foam roller is a no-frills roller perfect for if you don’t want to spend a lot but still want the benefits of foam rolling. The smaller foam roller is good for travel, too. This is a high-density roller, meaning it will feel pretty firm — you may want to start with a softer roller if you’ve never used one before or have any chronic pain or injuries.
“The LuxFit High Density Foam Roller is effective, durable and affordable,” says Heather Marr, certified personal trainer and co-founder of Liftologie. “It comes in several different sizes, with the smallest size (12-inch) priced just under $9. The LuxFit is lightweight with a very firm texture and smooth surface. This makes it a great choice for those looking for a less intense roller that still gets the job done.”
#3 OPTP Pro-Roller (Soft)
The OPTP Pro-Roller is a softer foam roller that measures 36 inches in length. The textured surface is made of heat-molded EVA foam that outperforms other rollers. Although this roller takes up more space because it’s so long, you can do a lot more with it — like lie on it to help release your spine and roll both of your legs easily at the same time.
“This roller is soft but still supportive,” says Heather Jeffcoat, physical therapist and founder of Fusion Wellness PT. “Many foam rollers are too hard for my patients that have chronic pain. This version allows them to get a comfortable postural stretch and later transition to release work on the same roller without all the direct pain a firm roller can cause.”
#4 TriggerPoint Core Roller
The TriggerPoint Core foam roller is good for people new to foam roller exercise since it’s a bit softer than other rollers. TriggerPoint foam roller is designed with the grid pattern on the roller to mimic a massage therapist’s hand so it feels like you’re getting a massage at home that works on your muscle tissue.
“I love the TriggerPoint as you’re able to roll out your entire body, including your back,” says Holly Roser, a certified personal trainer. “This foam roller will help loosen up your iliotibial band (IT band) which is one of the most important locations to foam-roll to avoid knee pain. I love this foam roller as it doesn’t wear down like most foam rollers will over time, and in addition, it releases the muscle adhesions faster, as it’s applying more pressure to the muscle fiber directly.
“For the best results, hold the foam roller on one spot for 30 seconds; it should feel tender and maybe slightly painful, which is normal. Roll out your quads, hamstrings, calves, glutes, upper and lower back to reduce muscle soreness and increase mobility.”
#5 Gaiam Restore Muscle Massage Therapy Foam Roller
Made from open cell foam, this is great example of a classically smooth foam roller. It serves beginners and regular rollers well thanks to its medium firmness, but hardcore rolling enthusiasts will probably prefer a textured, firmer model.
Due to its softer structure, it can compress a bit over time but it is more durable than cheaper versions on the market. Unfortunately, the smooth texture also means it can slide a little bit on laminate flooring and mats. It’s an ideal length for hitting all larger muscle groups including various areas of the back, and it rolls away tension and loosens stiff muscles in a gentle way.
Best of all, it comes with a handy 15-minute instructional DVD presented by fitness instructor James D’Silva (this can sometimes come in the form of access to an online video depending on your retailer), that will take you through a variety of key exercises so you can learn how to massage trigger points for maximum use.
Overall, it’s a simpler but effective design that should last you a couple of years before it needs replacing.