What You Need to Know Before You Buy a Foam Roller
Foam rollers offer an easy, budget-friendly way to work out tight muscles. Since you can use a foam roller virtually anywhere, it’s a good idea to buy a foam roller for your home. This foam roller buyer’s guide helps you decide which foam roller is right for you. (Note - this Article contains affiliate and non-affiliate links.)
About this Foam Roller Buyer’s Guide
As you familiarize yourself with foam rolling basics, you’ll likely want to buy a foam roller for your home or even for use on the go. This foam roller buyer’s guide gives you the in-depth knowledge you need to choose the right foam roller. We’ll cover:
Where to buy a foam roller
Foam roller firmness and what’s best for you
What to look for when buying a foam roller
Additional foam roller resources
What is a Foam Roller?
Foam rollers come in many shapes and sizes, but essentially, a foam roller is a round, tube-like piece of high-density foam (or other, more sustainable material) that’s used to roll across your muscles.
Using your body weight, and three points of contact with the ground (foam roller counts as one!), you can strategically roll out sore and tight muscles. Basically, it’s like having your own personal massage therapist, except you are doing the stretching and rolling and you have more control.
A Piriformis and Glute Foam Roller Stretch
Typically, having a longer foam roller works best and that’s mainly what we will discuss in this post. Foam rollers come in different densities, and you can use a variety of materials you may have on hand. A few examples include:
PVC Pipe 3-6 inch diameter
Natural cork cylinder (thicker the better)
A dense cardboard packing tube
Where to Buy a Foam Roller
When it comes to buying a foam roller, you have countless options. Sure, you could go to one of the big box stores and pick one up, or you can opt to support a small business such as ours by purchasing directly through the Sasquatch Training Store. Either way, start your search with the foam roller style that fits your needs.
How Hard Should a Foam Roller Be?
When you buy a foam roller, you’ll want to buy the correct density for your body. At the very least, a foam roller should not flex or bend too much. It’s meant to be fairly rigid so it can get into the muscle tissue and release tension.
Typically, the harder the foam roller density the more intense the feeling. However, more intensity doesn’t equate to better. Buy a foam roller that has a density you feel good about, not the one that produces the most pain. Research indicates that softer foam rollers are just as effective as hard foam rollers; it has more to do with what you can be most compliant with using. If a softer roller feels more inviting to use daily, then start there. If it doesn’t feel productive enough, use a harder roller.
To do this, think about the last foam roller you used. Did you like the intensity? Did it feel like it could be more or less intense? The more you foam roll, the less painful it feels, since your muscles are more relaxed. It can take one to two weeks for rolling to feel comfortable, so you want to choose a density that isn’t too hard that you won’t want to use it.
Sasquatch Training 3’ Medium Density EVA Foam Roller - Available in the Sasquatch Store
If you don’t have any experience with foam rolling, then opt for a density that’s slightly softer. Not too soft (unless you’re very sensitive to pain), but choose a high-density foam product that isn’t too heavy-duty. Beginners should avoid foam rollers that are made from thick plastic and hollow in the middle - these are typically more intense.
Size Matters
Foam rollers come in a variety of different sizes. Typically, they all average about 6-inch diameter. Some travel models are smaller (we’ll get to that in a second). However, the length of foam rollers varies. Typical sizes for foam roller lengths are 18”, 24” or 36”.
When you buy a foam roller, think about where it will be used. Is this primarily for your home? Or are you looking for a foam roller to take while you travel?
My favorite foam roller is 36” long. The longer length gives the most versatility for different body positions. It’s also easier to keep your balance. Shorter foam rollers are great if you’re looking for something that’s travel-sized or you don’t have a lot of room in your at-home workout area. For travel, I love the Rad Axel contoured roller. It packs down easily and still leaves plenty of space in your suitcase.
What Texture of Foam Roller Should I Buy?
The next major feature to consider when buying a foam roller is the texture. There are a few options for various types of foam rolling.
First up is the smooth textured foam rollers. These rollers create a standard pressure and work great as a go-to foam roller. They also tend to come in all sizes, instead of textured foam rollers, which are typically only found in the 18-24” size. A smooth foam roller works for all foam rolling stretches and exercises. You’ll get the most bang for your buck with a smooth foam roller. I love my EVA high-density foam roller in the 36” size.
Contoured Foam Rollers
A contoured foam roller typically has a groove or narrow channel down the middle. The ends are wider with two smooth, shallow channels between the ends and the middle channel.
Contoured foam rollers are a great foam roller to buy if you consistently foam roll your back. The contoured grooves keep the foam roller from putting pressure on your spine (a big no-no).
Another advantage of the contoured foam rollers is that they allow for a greater amount of surface area contact. If you target larger muscle groups, you’ll get better contact and work the muscles easier. Buy a contoured foam roller (like the Rad Helix - See Amazon Link) if a smooth foam roller is too painful.
Grid Foam Rollers
The grid pattern foam rollers are also a popular choice. The grid has bumps or raised rectangles that mimic human hands. Much like a massage therapist, gridded foam rollers act like hands to press into your muscles.
These types of foam rollers are great for advanced foam rolling techniques. Gridded rollers are great for cross-friction and spanning (going against the grain of muscle fibers). You can easily customize the pressure and target tight areas. Keep in mind that the pressure is typically more intense than with a standard smooth roller.
Lastly, gridded foam rollers help improve neuromuscular control. Neuromuscular control is how the brain activates the muscles to relax by stimulating specific skin receptors. Although smooth rollers have a similar effect, it’s far easier to achieve with a gridded roller.
Pro Tip: Snag the 321 STRONG Grid Foam Roller for complete control.
Before you buy a foam roller, it’s important to understand what features you need for the best results. Everyone is different, so there really isn’t a right or wrong type of foam roller. The bottom line is to buy a foam roller that you will use regularly. Regular foam roller use has been shown to improve mobility and range of motion. So opt to buy a foam roller that feels good to use and has features that best fit your needs.
Now that you’ve got your expert guide about how to buy a foam roller, you’ll be on your way toward a pain-free stretching routine you’ll love. Foam rolling daily helps keeps your muscles loose and nimble.