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Foam Roller
Foam Roller

Best Foam Roller for Beginners in 2023

Once foam rollers were used by only pro athletes, as a recovery tool. But slowly with time, now it has become the need of every health-conscious people. Regular workout creates little knots and tears in our muscles, and the rollers help us get rid of them. Proper use of rollers gives body muscles relaxation.

This is a highly useful recovery tool but if not picked the right one or used properly, it can turn into an awful torturing tool. If you have never used or purchased one, then there is a high chance that you might get confused choosing one from the dozens.

And exactly which is why we have come up with a list of 8 best foam roller for beginners. These muscle rollers are already recovering a lot of muscles and users are pretty happy as well. Stick to the list, you will end up having one!

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8 Best Foam Roller for Beginners Reviewed

Here are the best 8 foam rollers that are beginner friendly and easy to use.

#1. Therapeutic Grade Premium EVA Foam Roller

The Therapeutic Grade Premium EVA Foam Roller is a great thing for both pre and post-workout. Using it before going to the gym will warm the muscles up and that will allow you to put more on the exercise. And the effect of this roller stays longer. Besides that, this roller is also highly effective for self-massage, myofascial release, and physical therapy.

With this eco-friendly roller, you can entirely avoid chipping and flaking. It is heavily constructed with recyclable mid-density EVA foam which won’t lose its shape faster. And the EVA foam is non-porous as well, which means the roller won’t soak sweat. The smooth soft surface of the roller will deliver comfort to your aching muscles.

If high-impact activities such as Crossfit, weight training, bodybuilding is your regular routine, then you must use roller every day, it will save you from unwanted injuries. Overall, the Therapeutic Grade Premium EVA Foam Roller is a nice model that comes at a reasonable price as well.

18 Inch Length x 6 Inch Round – The Foam Roller – Best Firm High Density Eco-Friendly EVA Foam Rollers for Physical Therapy, Great Back…

By Rolling With It


Rated 4.4 out of 5 by 512 reviewers on

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#2. LuxFit Premium High-Density Foam Roller

Starting with the simplest yet highly effective foam roller which provides enough firmness to straighten your muscle kinks. Whether you need a roll for injury recovery, physical therapy, or a roller for relieving post-workout tension, the LuxFit Premium High-Density Foam Roller has got everything covered.

Losing shape is the common issue of foam rollers but that is not something will happen with this LuxFit model. It comes with high-density molded Polypropylene foam which is well-known for not losing both its shape and comfort after a decent amount of use.

And if you are rolling this roller around water, then do not worry about it being wet, it repels all kind of liquids. It comes in different sizes which will allow you to choose the right size for you. This very roller is highly versatile, other than just relaxing the muscle it does a lot more such as it can be used to improve the core, stabilize the spinal cord, re-educate the muscles, increase stamina, and balance.

LuxFit High Density Foam Roller 6×36 Inch Extra Firm Round Exercise Roller Black

By LuxFit


Rated 4.6 out of 5 by 4165 reviewers on

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#3. TriggerPoint GRID Foam Roller

Here comes a classy one! The first thing that will impress anyone is the texture of this TriggerPoint GRID Foam Roller. If you are a newbie in this, never used a roller before and never seen anyone using it, then you better lock your hand on this very model. And the reason is, it comes with online instructional videos which are enough to teach you the best practices.

Besides the tutorial fact, there are a couple of other reasons as well why you should consider getting this. First of all, the manufacturer has used high-quality material in constructing this roller. Second, for both muscle warm-up and aiding muscle aches, it is very effective. Just head over to the user feedback section you will get convinced too!

And the third is, it is different from other rollers. It comes with a multi-dimensional surface which will try to deliver you the feel of actual massage therapy. And the grids on the roller will enhance the oxygen inflow in the muscle and will heat torn tissues as well.

TriggerPoint GRID Foam Roller with Free Online Instructional Videos, Original (13-inch), Pink

By Trigger Point Performance


Rated 4.8 out of 5 by 15177 reviewers on

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#4. OPTP Pro-Roller Soft Density Foam Roller

If you are looking for a stationary half roller that will stay on the place while you move, this OPTP pro-roller will be a great option for you. It comes like a roller but can be detached and becomes a half roller that will stay on the place while you move back and forth over it. And if you needed you can use as a full roller as well.

This OPTP roller is constructed with highly durable cross-linked closed-cell foam which delivers amazing comfort since the material is very soft and firm. We checked what users are saying about this, the majority of them are praising this model only for the comfort it offers.

If you have muscle ache then hard surfaces will only worsen it, this OPTP could be a good fit for that since the surface of it is super soft. Besides that, with gentle use, it will serve you for long periods of time. That being said, according to few users this roller is not well for warming up the muscles.

OPTP PRO-Roller Soft Half Foam Roller 36” x 6″ x 3” PSFH36B



Rated 4.6 out of 5 by 158 reviewers on

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#5. Hyperice Vyper 2.0 Vibrating Fitness Roller

When the standard rollers are not handling the job well, then it is wise to step little up. Presenting the Hyperice Vyper 2.0 vibration roller which is the most expensive roller of this list and highly versatile and effective as well. It is not like most rollers, you are going to get amazing therapy from this 2.0 vibrating roller.

With the help of the vibration, it gives your muscle double comfort and relief. A bunch of top athletes including Blake Griffin, Steph Curry, Lindsey Vonn uses this Hyperice viper 2.0 fitness roller. It offers you full control, you can choose from three different vibration intensities depending on your muscle situation.

This roller is not necessary for everyone, people who are dealing with stubborn muscle tightness or pain, this roller will be best for them. It is battery powered and comes with a lithium-ion battery which would run for 2-hours constantly with a full charge. And so far the users seem to be happy with it as well.

Hyperice Vyper 2.0 High-Intensity Vibrating Fitness Roller – Black

Rated 4.2 out of 5 by 268 reviewers on

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#6. Tiger Tail Massage Stick Roller

There is some roller which will give you a hard time using them and there are few models which are very easy and comfortable use. The Tiger Tail Massage Stick roller is something like that. This stick roller is mainly designed for back rolling but it performs equally good on the other body muscles as well.

With this very model, you can the roll wherever you want, while some rollers have limitations. Highly effective in giving relief from sore muscles. It comes with a cushioned grip which is very soft and delivers comfort to the user instead of pinching. The manufacturer has used top-quality non-absorbent closed-cell foam in the construction which very easy to clean as well.

This roller got a lot of praise only because of its versatility, sore muscle relief, injury recovering, increasing mobility, therapy, speed recovery, the Tiger Tail massage stick offers everything you can expect from a roller. The Tiger Tail Massage Stick roller is recommended by some physical therapist as well.

Original Tiger Tail Massage Stick – Classic 18″- Massage Therapy on The Go – Relieve Sore Muscles – Foam Roller Prevent Injury, Speed…


Rated 4.7 out of 5 by 1983 reviewers on

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#7. Kieba Massage Lacrosse Balls

The Kieba Massage Lacross Balls will be great for Myofascial release, muscle knots, yoga therapy, and trigger point therapy. Comes at an affordable price and delivers excellent value for the money. They come in a set, one set includes two balls of different colors. These balls can be usable on most of the body parts including glute, shoulders, neck, back, etc.

Since these balls are smaller in size, they can target small muscles groups more effectively than the standard foam rollers. They are very easy to use too. Just lean on the balls and use your body weight to relieve muscle tension and knots. And you can use these balls sitting on chairs, or lying on the bed, on the floor. They are portable so you can them in your handbag as well.

This Kieba Massage Lacross Balls got 100% pure rubber construction which makes it highly durable. And in case you don’t know, you can play lacrosse with these balls as well.

Kieba Massage Lacrosse Balls for Myofascial Release, Trigger Point Therapy, Muscle Knots, and Yoga Therapy. Set of 2 Firm Balls (Blue…

By Kieba


Rated 4.7 out of 5 by 10404 reviewers on

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#8. RumbleRoller Beastie Bar Roller with Stands

After every intense weightlifting sessions, shoulder muscle gets stressed which later results in muscle ache. And this very RumbleRoller Beastie Bar will be a great roller to combat such inconveniences. The reason behind the besties is, it comes with two spiky foam massage balls which can be removed as well.

This roller is best for using in shoulder and neck since the size of the spikes are little they can easily target the small muscles and give relief. Another perk of spiky balls is, they increase the oxygen inflow in the muscle. If you need to roll some other parts of your body, you can simply remove the balls. Each ball come with 60 firm top-profile bumps which make the massage highly effective.

RumbleRoller Beastie Bar Extra Firm

By RumbleRoller


Rated 4.5 out of 5 by 88 reviewers on

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Where & How to Use the Foam Rollers?

A foam roller can be used in most of the body in different ways. Where there is muscle, rollers can roll there. However, below are 7 parts of the body where you can use foam rollers. Scroll down!

1. Front Thighs

Lie down putting your mouth downward and then put the roller under your front thigh, your toe should be completely grounded. Now move your body forward and backward, make sure that the roller is massaging your thigh muscles.

2. Back thigh and calves

If you think your hamstring and calves muscle is stressed because you have working out on those muscles lately, then you definitely need to take the rolling therapy on that area. And doing that is simple. First, lie down facing up, keep your legs strengthen and just simply put the roller under your thigh and calves muscle.

Use your weight to put pressure on the roller by your thigh and calves muscle, try to raise your buttocks a little bit that will put appropriate pressure. And then just simply roll forward and backward with your hand support.

3. Side thigh

If you want the roller to massage the IT band, then you have to give little effort here. To do it, you have to perform a side plank first, and when you take the side plank position with your other hand put the roller under your side thigh. Remember, if you are new make sure you choose softy rollers, a hard roller will hurt your side thigh bad at the beginning.

When the roller is under your side thigh, put little pressure on the roller by your side thigh and slowly move forward and backward.

4. Back

It is the simplest position. Put the roller on the ground and lie over it. If you want to massage your upper back, place the upper side of your back on the roller and if you want the lower back to get massaged, then put your lower back on the roller. And like always, move forward and backward. Do not put all your body pressure, just apply slight pressure on the roller, otherwise, you will end up hurting your spinal cord.

5. Buttocks

To release the buttocks muscle tension, you can use a roller on that as well. Do exactly that same as a back massage. Put the roller on the ground and lie down facing toward the ceiling. And place the roller under your buttocks, then roll slowly.

6. Feet

Our feet are always stressed since we put a lot of pressure on that. So foot massage is also a mandatory thing to do often. And doing so with a roller is also very simple. Just put your feet on the roller and roll. But do not make the mistake of massaging both feet together. You might end up falling!

7. Neck

Put the roller on the ground on an angle just like you would put a pillow before you sleep. Lie down facing at ceiling obviously. And your neck should be placed on the roller, it will create a T shape. And move backward and forward slowly. Start doing it with a soft roller and hard roller will be very uncomfortable.

How to Choose Best Foam Rollers for Beginners?

There are some factors which differentiate the best roller from the rest. And keeping those factors in mind can help you to make a more secure purchase. However, we have demonstrated some factors which you should consider right before making any purchase decision. Here you go!


Hard rollers could be very comfortable at the beginning so if you have never used a roller before make sure you choose one that is very soft. Using hard rollers could be very irritating and if you use that on muscle ache, it might get even worse. On the other hand, softer rollers will offer you great comfort.


Athletes tend to have tighter muscles which is why they require extra firm roller. Extra-firm rollers are also great for people who are dealing with DOMS (Delayed Onset Muscle Soreness). This roller works effectively and gives faster relief form muscle soreness and tight muscles. According to a professional therapist, the firm roller can align muscle tissues and also can break up muscle strains. Moreover, they can also work effectively in Lymphatic Drainage.


Grid rollers are a little tougher and are only suitable for those who are already highly experienced with a foam roller. Highly experienced means, used or using a foam roller for long periods of time. So that they won’t be very uncomfortable with a little hard roller. However, grid rollers come with a textured surface which targets the knots and kinks of the muscle effectively.

And an important thing to remember, you have to be very careful when using grid roller. Do not panic, if you feel decent pain during rolling it. And the pain might last up to 30 minutes and after that, it should return to a normal state. If it doesn’t, you might want to consult a therapist as soon as possible.

Vibrating rollers

These rollers are highly versatile and come at an expensive as well. That being said, they offer great comfort as well. A vibrating roller delivers great massage on the muscle and offer double muscle relief. These rollers are actually for people who are dealing with stubborn heavy muscle pain. A couple of professional athletes use vibrating rollers because of faster and deeper muscle relaxation.

So you finally browsed through the best foam roller for beginners?

All these 8 rollers are top-rated models which have already won many hearts. Try your best to pick a model that would be perfect for you. Do not pick a hard roller if you are not experienced. And choose the vibrating roller only when you have stubborn muscle ache. However, hope this article helps!