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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 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 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.
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.
Which foam roller is best?
In recent years there has been an explosion in the range of foam rollers for runners. Here's what to consider when selecting yours.
Firmness: The firmer the roller, the more intense the pressure, so it's worth looking at the density of the roller before buying. Digging into sore muscles after a tough run can involve some initial discomfort and it takes some getting used to, so beginners might want to opt for a softer foam roller, at least at first.
Texture: As with firmness, the texture of a roller will determine the level of intensity. This can range from a smooth (gentler) surface, to a knobbly or ridged (really intense) one. Those with a knobbly surface get deeper into the fascia and are great at really working into those trigger points.
Size/portability: If you simply can’t do without your roller at your next destination race or on holiday, you'll want something that fits in a suitcase or backpack. Stick rollers and massage balls are also good options in this respect, with the latter being particularly effective at getting into smaller, more localised tight spots. Larger rollers, however, are markedly better at working larger areas, such as the back.
Vibration: Some foam rollers on the market now include vibration, which is said to make them more effective at boosting circulation and penetrating deep into muscles. The vibration effect is also thought to minimise pain.
What are the best foam rollers for runners?
Decathlon Massaging roller
There are no bells or whistles here, just a solidly made roller for a bargain price. It features dual textures – larger knobbles running down the centre for broad pressure across large muscles; and smaller, diamond-shaped bits along each side, should you need to go a bit deeper to target kinks in tighter muscles. Comes in a choice of firmness – soft or hard.
TriggerPoint Grid
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.
Theragun Wave
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.
Brazyn Morph Collapsible Foam Roller
Super handy for taking on the road to destination races, or just to keep you loose while on holiday, this ingenious roller packs flat to less than two inches in height and weighs only 680g, meaning it’s easily stowed in a suitcase or even a backpack. Pull strings at each end to lock it into its expanded form, which can support almost 160kg in weight. It’s 36.8cm long, so big enough for legs and back. When you’re finished, you just push firmly on the discs at the ends of the roller to pack it back down.
Lululemon Double Roller
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.
Pulseroll Vibrating Foam Roller
Pulseroll VYB Pro Vibrating Foam Roller
In addition to helping muscles relax, vibration – when combined with rolling – can help raise the temperature of the fascia and muscles, further loosening up the tissues and joints. This extremely powerful vibrating roller from Pulseroll has five power settings – the lowest working well on tired and tender muscles and the highest providing the most intensive treatment (don't use this mode straight away!).
It's longer than a lot of foam rollers, so works well when used on the upper back and also means you can roll both quads at the same time. It also comes with a handheld remote, so when you've gotten yourself into a nice position you don't need to extract yourself out of it just to adjust the vibration level.
Rumble Roller
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".
Best foot rollers and massage balls
Gaiam Restore hot & cold foot roller
Gaiam Restore Unisex's Hot and Cold Foot Massage Roller-Grey, One Size
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.
Riixo Ice Ball
A steel ball with a liquid core, housed inside a silicone hand grip. Stick this in the freezer while you’re out on your long run and feel the bliss when you roll out those sore spots on your return. Or place the ball in hot water for five to 10 minutes for some toasty heat therapy on cold toes.
Meglio spiky massage balls
Each one of these balls has a different density, so you can use them on different parts of the body. The spiky surface gets deep into the muscle fascia, effectively releasing tightness and stiffness, and they work well for use on the back and shoulders.
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