Last updated: September 6, 2021

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Foam rollers are a popular way to stretch. They come with a lot of benefits for your muscles. As the name suggests, you roll the foam roller on the part of your body that is sore, to make it feel better. This is a very cheap way to treat muscle pains and to stretch out your muscles, but you should know how to use this item correctly first to avoid even bigger problems.

In this article, we will delve deeper into how to use this simple but important tool that will improve your health and strengthen your muscles. You can use a foam roller for therapeutic reasons or even for exercise. This product is inexpensive, easy to use, and portable; what else could you ask for? Put on your running shoes and let's go!

Key Facts

  • A foam roller is the most popular product for healing and strengthening muscles.
  • A good-quality foam roller should be firm, easy to use, and portable.
  • In the section titled "Shopping Criteria," we will see the difference between a dense and soft foam roller. The one you decide to get will depend on your needs and the final results that you want to obtain.

Our Selection: The Best Foam Rollers

Due to its popularity, this item is in high demand, and there is a lot of competition between different manufacturers. This is good news for you because, currently, there are a lot of options of good quality but inexpensive foam rollers on the market. To help you with your purchase, we are going to provide you with the best foam rollers on the market.

Shopping Guide: Everything You Should Know About Foam Rollers

Before buying a foam roller, you should learn as much as you can about this product to make the best purchase but also to be able to use it correctly. In the following section, we will answer the most commonly asked questions from buyers like you.

One of the benefits of using a foam roller is that it can help relax tense places and knots in your muscles.
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What is a foam roller exactly?

A foam roller is a light tube in the shape of a cylinder made out of foam, as the name suggests. This item can be used in many different ways but is mainly used to relax parts of your muscles that have a lot of tension. You can find these rollers in different sizes, and some are softer than others.

What benefits come with using a foam roller?

There are many benefits to your health that come with using one of these practical items. You can use one in your exercise routine or as a massage. The following is a list of the positive aspects that come with using a foam roller:

  • Relieves muscles: It takes away the tension in parts of your muscles that may have knots.
  • Reduces fatigue: This product can reduce fatigue after a hard workout or other activities.
  • Helps you relax: It can help you relieve stress and relax your mind and body.
  • Strengthens your muscles: This item can help build up your muscles and also helps your flexibility.
  • Promotes circulation: A foam roller can improve your blood pressure and blood circulation, which will then help you blood take more nutrients to your muscles, skin, tendons, and ligaments.
  • Prevents: This item can prevent muscle injuries. When stimulating the skin, it can produce new collagen, fighting against cellulite.

How do I use a foam roller?

Although foam rollers seem very easy to use, you should always know how to use it correctly to avoid negative consequences. If you are using a foam roller for therapeutic reasons, you might want to talk to an expert until you are comfortable with using the foam roller by yourself.

You need to do warm-up exercises before using a foam roller. Professional athletes normally use this item after working out. If you have muscle trauma, it is best to massage around it and not to put pressure directly on the trauma.

Using a foam roller is a very beneficial and popular way to soothe hurt muscles.
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How long should I use my foam roller at a time?

When you start using a foam roller you should use it in short, easy sessions. A few minutes every day is perfect for you and your muscles to get used to this item. As time goes by, you can start doing 5 minutes sessions or even more but don't put pressure on a certain area for more than 20 seconds.

You should use this item with slow movements and pay attention to where you have knots in your muscles. If it hurts too much in a certain area, don't overwork it. Come back in the next session. If your muscles keep hurting or get worse, you should stop putting pressure on that area as you can cause worse problems.

What foam roller should I use?

You should choose the type of foam roller you purchase based on your level and experience with this item. Every athlete has their own needs and preferences. We have provided you a list of what type of roller you should purchase based on your level.

  • Beginner: Users that have just started may be less flexible and may feel a bit more pain when using this item. If you find yourself in this situation, you should buy a soft foam roller for beginners. Although this type is less sturdy and is not as effective as others, it is very important to get used to this item slowly before buying other, higher-quality rollers.
  • Intermediate: When you start to get the hang of using your roller, you can move up to another that is firmer but that is still not too dense.
  • Advanced: Once you have much more experience and you are a pro at using a foam roller, you can buy a more advanced one. These rollers are ridged and will help you give yourself an even deeper massage.

A foam roller can help you prevent many muscle injuries.
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What does the color of a foam roller mean?

Usually, the color of a foam roller shows you how dense it is. If it is white, it means that it is softer and can help you with muscle spasms or tears. This type of roller is recommended for people who are just starting. If the foam roller is green, blue, red, or yellow, this normally means that it has a medium density. This type is ideal for those that want to keep their muscles fit and strong. Finally, darker colors, like black, are very dense and usually meant for users with more experience. This type will put a lot of pressure on your muscles.

What are the most popular brands of foam rollers?

Most sports brands are taking advantage of the foam roller's popularity and making their own. Here we have made a list of three of the most popular brands that sell these items:

  • Reehut: This American brand is popular because of the quality of its products and the satisfaction of its customers.
  • Fitbeast: This China-based brand boast that their item will help users grow in this sport and become better. This brand is also eco-friendly.
  • Maximo Fitness: This is a newer sports brand based in Europe and the United States.

A foam roller is a light tube in the shape of a cylinder made out of foam, as the name suggests.
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Shopping Criteria

When you finally decide to buy a foam roller, you should pay attention to how hard it is and its texture. These factors will decide how much pressure will be put on your muscles. The size is another criterium that you should consider. You should make sure that the item you are buying is not too big nor too small for the part of your body that you want to use it on.


Foam rollers are made out of plastic and foam. The foam can vary in how dense it is, which will determine its durability and weight. Manufacturers normally use PVC (polyvinylchloride) and EVA (ethylene vinyl acetate). These materials make very reliable and sturdy rollers. It is up to you to choose one that best suits your needs.

A foam roller can improve your blood pressure and blood circulation, which will then help you blood take more nutrients to your muscles, skin, tendons, and ligaments.
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The durability of your foam roller is not determined by whether it is soft or dense. It all depends on the materials that it is made out of and how you take care of it. If you buy a high-quality roller and you make sure to use it correctly, it should last you a long time.


A foam roller can be between 1 to 3 feet long. Any size can be used all over the body, but we recommend that you buy one based on which part you are targeting. Longer sizes are great for your back, while a 2 feet long roller would be more appropriate for arms and legs. If you want to use this item for your entire body, a 1 to 1.5 feet long foam roller should work for all over the body. The diameter is usually around 5 to 6 inches.

A foam roller can reduce fatigue after a hard workout or other activities.
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You should choose how dense you want your foam roller to be depending on your level of experience and the goals you set for yourself. A softer roller is less effective but also easier on your body. If you have any questions, it is a good idea to seek the guidance of a professional.


A smooth foam roller is perfect for beginners as it gives shallower massages that are easy on the body. If you want a deeper massage, you might want to think about purchasing a rigid foam roller that has a harder texture. One texture is not better than the other. It all depends on your preferences. Make sure you are always comfortable when using this item.


The foam roller has become one of the most popular items for athletes that have found relief in them after a long workout. These items are popular for non-athletes as well, as they prevent injuries and calm your muscles. You can also use a foam roller to improve your health. It is a great way to fight against knots, muscle spasms, and cellulite.

We hope that you have enjoyed this article about foam rollers. If you liked it, don't forget to leave us a comment in the section below; we want to hear from you. Share this article with your friends so that they can know more about this amazing item. Thank you so much!

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