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.