What is the best type of foam roller? – There are more than you think!

Foam Rollers
Different types of foam rollers

So, maybe you’ve stumbled upon the fascinating world of foam rolling and you start to think, “Maybe there is something to this foam rolling business…hmmm.” You know you want to try one out. You go online, look at Amazon, and …

Which one should I get?

You start to research “What is the best type of foam roller?” and you realize there is a HUGE amount of different foam rollers out there! Then all these questions starts to pop up in your head…”What’s the difference between a high-density roller and a rumble roller? Should I get a 36” or a 12” roller? Which roller would be the best for my lower leg? Is there one for lower back tension? What about a roller that’s great for beginners? How much do they cost? How can I tell a well-made roller from a cheap one?

I’m glad you made it here. I’m going to break down the different types of foam rollers and give you my #1 recommended foam roller! Stay tuned all the way to the end and I’ll give you my #1 recommended foam roller for the Ultimate Foam Rolling Experience! Sounds pretty cool, right?

Also, be sure to check out my amazon picks below…

Basic foam roller
Basic foam roller

1.) The Basic “no-bump” Roller

This foam roller is likely the one “the only one” you will encounter at Walmart or Target. It’s the basic foam roller. It’s meant for beginners but don’t let it fool you, it packs a punch! One thing you need to make sure is to get one that is made from good quality material (foam). If it’s slippery, then you won’t be able to use it properly and you’ll be slip-sliding around instead of working those trouble spots.

These can be broken up into three categories

  • Low-density roller – Very light and easy to roll on. You can still hit some problem areas but these are geared towards somebody who is just starting out (it gives you that slow learning curve).
  • Medium-density roller – Like the name says, it gives you more density. This is kind of a middle-of-the-road roller. It gives you a challenge, but it’s not too hard, not too light….its just right! (Like Goldilocks)
  • High-density roller – Very dense. Definitely geared towards somebody who has been around the “foam rolling block” a few times. It offers a harder surface to roll on and can be beneficial for tough knots in your legs or shoulder areas.

Check out my pick here…

Lux Fit High-Density Foam Roller from Amazon for – $23.50

Half roller 6''
Half roller 6”

2.) The “Half” Roller!

So, maybe you want to start with “half” the challenge. The “half roller” (6”) gives you the opportunity to get that myofascial release without having undue pressure on your joints. All you have to do is put your leg, arm, glute, or back across it and press down. No rolling complications here! If you want more of a challenge, you could life your body more to press in on those knots. Being an easier rolling experience altogether, you can see why this roller is really great for physical therapy as well.

You could even flip this around and use it for a good little massage on the bottom of your foot!

Check out my pick here…

CanDO Blue Marble High-Density Half-round Foam Roller for – $12.84

Grid roller
Grid foam roller

3.) The “GRID” Roller

The cool and unique trait of the grid roller is that it provides you with a multi-functional grid. A grid that allows you multiple positions to place your arms, legs, and back to get different levels of intensity. Personally, I haven’t used this one, but I can see how it could provide a multi-layer experience. The more options, the better…right? It depends on who you are and what goals you have…but it’s worth checking out!

Check out my pick here…

TriggerPoint GRID Foam Roller for – $34.95

Vibrating foam roller
Vibrating foam roller

4.) Vibrating Rollers

Now, I don’t know much about “vibrating” rollers, but as the name suggests..they provide vibrations! Apparently, they can give you up to 3600 rpms of relaxing pulses as you roll of them, creating an extra level relaxation for those sore muscles. What’s even better is it lasts 4 hours on a charge and has a rechargeable battery pack. It’s the newest roller in the pack and a bit unorthodox…but I think it’s really cool and has great technology in it that could really boost your recovery.

Check out my pick here…

VIBRA Vibrating Foam Roller for – $97.86

Rumble 'Bumpy' roller
Rumble Roller

5.) The “Rumble” Roller

Now, if you’ve stayed tuned this long ….it’s time for me to introduce my all-time favorite foam roller!!! Drumroll please….”The Rumble Roller!” I absolutely love the rumble roller! It’s geared towards advanced foam rolling peoples, and it sure does have a big learning curve…but man, does this thing do the job! All of those bumps you see press deeply into your tissue to give a very satisfying massage to your muscles! I was introduced to this by Tony Horton’s P90x2 Recovery and Mobility workout, got one from Amazon and haven’t looked back. It’s a dream of a roller and I highly recommend it after you’ve had some experience with the first rollers on the list. You really work it with this one….or should I say, “It works you!”

Check out my pick here…

RumbleRoller 22-inches Mid-Size Foam Roller for – $54.95

So, which one is the best type of foam roller?

As you can see, there are lots of choices but it really comes down to which one is best the best fit for you!

I hope I’ve given you some clarity and helped you figure out which one would be the right type of foam roller for you. Start with a small challenge #1: (Low-density roller) on this list and eventually work your way up to #5: (The Rumble Roller)!

All of these rollers come in several different sizes, so choose something that works great for you. As far as price goes …it really depends on what quality you want. They range from $10-$95 (The Rumble Roller and Vibrating Roller being on the high end). Again, start out with a small investment and once you get the hang of it…purchase one that is higher-quality and more expensive to give you more success.

Please make sure to leave a comment below if you have any questions, suggestions, or concerns.

Happy Foam Rolling!

– Ryan


This post contains affiliate links and I will receive a small percentage of all sales purchased through my Amazon links. 

Health Benefits of Foam Rolling – Does it actually work?

If you are the proud new owner of a beautiful, yet subtle and non-assuming foam roller…you may ask yourself what does this roller do? What makes so magical? How does this cylindrical-shaped roller help me out maintain great health as I age?

Foam Roller

It’s such a simple, and yet sophisticated piece of exercise equipment…

How in the world does it actually make a difference?

I can tell you from experience I”ve seen major improvements in the mechanics of my body through using my foam roller. Even just two times a week, you can see gains in both your physical well-being and in your mental awareness.

Well, with some research… I’ve put together my top four benefits of foam rolling! Hope you enjoy and get something great out of learning more about your foam rolling practices.

Keep reading to find out exactly what the health benefits of foam rolling are.

Health Benefit #1 – It Helps You Maintain Your Body’s Fascia

Okay, so you might be wondering…what’s fascia? People outside of the athlete or medical community don’t usually go around saying, “Look at my fascia! I’ve got some AWESEOME gains in my fascia!” No, we don’t do that. So, let me explain. Fascia (fae-sha) comes from the Latin word “band”. In this case, we’re talking about the connective tissue of your body. This tissue is beneath your skin and it connects muscles and other internal organs of your body.

Fascia/Muscle Connections

According to https://www.fleetfeet.com/s/hartford/sports-medicine/benefits-of-foam-rolling fascia is something that is growing every day. If you are not moving properly or maintain good muscle movement, your fascia will NOT grow correctly. So, from there, aches and pains start to occur….and we all know that’s not a good thing, EVER. Isn’t amazing to know you actually have an ACTIVE role in maintaining to health of your fascia!

Foam rolling will …

  1. Actually brake up scar tissue that has been built through improper lifting and movement!
  2. This leads to the natural healing of your body’s fascia.
  3. This creates stronger connections!

If you have the choice and you know you can improve those connections, don’t wait around…do it!!

Health Benefit #2 – You Can Actually Increase Blood Flow

Yes, you read that right. Foam rolling can actually increase blood flow. Don’t go to pills for better circulation…get a foam roller! If you start the habit of foam rolling, you will naturally loosen muscles through that process. I know through my time with my rumble roller, my muscles are super-loose and relaxed. By moving and applying pressure to the different muscles of your body, you are actually moving the blood around (it’s that crazy to think about!)

You’re not just rolling around on it….you are causing the ingredients that make up your body (blood and tissue) to be transported. When that happens, it allows the flow of blood and with the flow of blood…comes new blood.

Think about it like the vampire going to the store and eyeing that bottle of freshly-squeezed blood! I can see it now. This is essentially what you are providing for your body every time you roll across that foam roller.

Health Benefit #3 – Your Body Will Become More Flexible

According to the folks at http://web.mit.edu/tkd/stretch/stretching_3.html We can define flexibility as “the range of movement in a joint or series of joints”. This tells us that being flexible throughout your entire body is a myth, because every part of your body has to be maintained individually.Range of Movement

It’s almost like a car…well, sort of. With a car, each part of the engine has to function/work efficiently in order for the whole engine to run smoothly. Well, with your body, each muscle group (and specific group within that group) has to be spruced-up and taken care of in order to gives you flexibility.

Just like stretching or yoga, roam-rolling provides you with a huge advantage of lengthening those connections and thus making you more flexible. Flexible enough to take on the world, right? Well, yeah.

I’ve noticed, after a single session (10-20 mins) of targeted foam-rolling, I feel more flexible and more comfortable in my body. If you do it correctly and couple foam rolling with a routine of yoga and/or stretching, you will see results!

Health Benefit #4 – Foam Rolling will Help You Recover Quickly!

I know you’ve been there… I have. You commit to that workout and work your buns off, only to find that the next day you can barely get out of bed…let alone, do another workout! Imagine a tool that could take at least 30-50% of that post-workout pain away. Wow….what a miracle that would be?

Enter……the foam roller!

You’ve probably heard of the term “Myofascial Release“. If you’ve been interested in foam rolling, chances are you have.

To make this easy to understand, it’s basically what happens when you get a massage! In short, when you use that roller, you are giving your muscles that release of tension (which is especially prevalent after an intense workout). That is myofascial release.

In the words of the great fitness guru, Tony Horton of P90X fame, “Why would you have somebody else gives you that release, when you can do it yourself?” And Tony’s right…, “Why would you pay money for somebody to do this for you?”

Use your roller correctly and you can achieve that release yourself!

Hopping on over to https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6465761/ the US National Library of Medicine. I found out that through this study, when used post-workout, the foam roller decreased muscle pain perception by a whopping 6%! I know personally that 6% will actually feel like 30-50%! Wow…what a difference that could make!

Photo by Alora Griffiths on Unsplash

Here’s a little extra for you. Not only could it be used to decrease pain, but when used as a pre-workout type of stretch it has been shown to increase sprint performance by .7% and strength performance by 3.9%! I haven’t personally done that, but it’s definitely intriguing and worth a try to see how it can immediately have an effect on your workout.

What can you do today to improve?

So, now that you have read about four excellent benefits of foam rolling, what can you do today to make a positive change and improvement to your body?

If you are fortunate enough to already have a foam roller in your possession, use it!

Here’s a quick beginner move with minimal chance of injury, check this out…

  • Grab your foam roller and lay your forearm across your roller.
  • Take your another arm and place your palms together while laying on your stomach.
  • Press down with your other arm and roll slowly back and forth on your roller.

The goal is to apply pressure on your forearm and feel that myofasical release. Focus on points of tension and press in to that.

If you don’t have a foam roller …have somebody who you’re comfortable with, press into your forearm (massage) those points of tension. If they are pressing firmly (not harshly) you will feel that release.

Now….go out and roll with it!

I hope this post has provided you with an excellent starting point with foam rolling! Now that you know some of the health benefits…put them to good use and ROLL!

Tennis Ball

Then you’ll be on a roll….get it? Okay, I’m done. 🙂

Please make sure to leave a comment below if you have any questions, suggestions, or concerns.

Happy rolling,


About Me

My Story


Much like most people, I’ve experienced difficulty with losing weight, but through hard work and dedication I’ve lost weight. It’s been quite a journey but I’ve stayed consistent and it’s paid off! I started out at 250lbs and now I’m around 210lbs. I can contribute my weight loss to healthy eating and P90X!

Yes, Mr. Tony Horton has helped me tremendously! One thing I learned early on is flexibility is KEY to ultimate FITNESS!

Two habits that I learned through those workouts that have literally changed my life are…




After using foam rollers for the first time, I wasn’t sure what to think, but I knew one thing…I was definitely SORE! After using them over and over, I realized it made a HUGE change in my flexibility. So now I couple foam rolling with yoga a few times a week and the results are pretty much instant. I want this flexibility freedom for you and it all starts with the right information. I will commit to bringing you everything I can about foam rollers so that YOU can experience true flexible freedom too!

Good luck with your fitness goals and may your body be ever so flexible!

A better you

My Goal

I love to be healthy and my goal with this website is to give you the best information on foam rollers and other tools that will help you create and maintain flexibility in your life. We can do this together!

If you ever need a hand or have any questions, feel free to leave them below in the comments or send me an email and I will be more than happy to help you out.

To your improving health,