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13 Different Types of Foam Rollers

Do you have a favorite foam roller? Here is a list of the different types of foam rollers along with their benefits and ways of maximizing their use for various exercises.

An athlete using a foam roller to stretch his legs.

When it comes to yoga, foam rollers can be your best friend. Foam rollers are made entirely to help your body stretch and relieve tension in ways you never would’ve imagined.

But, just as there are various types of yoga, there are also a few different types of foam rollers for you to choose from.

But how do you find your favorite foam roller? To help you get the best understanding possible of each roller, as well as links to some of our preferred options, we’ve listed five different types of foam rollers for you to learn about. From there, picking out the one that’s best for you becomes easier than ever.

Benefits of Foam Rollers

Before we tell you about the different types of foam rollers, it’s important to understand why people turn to them in the first place.

Improves Blood Flow

As you age, or the less active you become, the worse your blood circulation becomes. Poor blood circulation can lead to a myriad of dangerous health issues, all of which you want to avoid. Foam rollers, however, can completely reverse this poor blood flow, improving circulation and giving your arteries the amount of the blood they need.

As you roll on your foam roller, the roller is effectively pushing on muscles, releasing blood from the muscles, and allowing for newer, more oxygen-filled blood to take its place. Taking deep breaths while doing so can help provide more oxygen to your muscles, loosening the joints and improving circulation tenfold.

Improves Muscle Mobility and Flexibility

As the blood flow increases in your body, it also becomes easier for your muscles to move. Improved blood flow leads to higher muscle mobility and increased flexibility, as your muscles are more oxygenated and ready for movement.

Your muscles work more without fear of injury, and movement becomes much less stiff than you could’ve imagined.

When used directly on the muscles, foam rollers can actually help break up the knots in your muscle tissue that are causing so much pain and discomfort.

Instead of paying hundreds of dollars on a professional masseuse, a foam roller will get rid of those knots just as effectively.

Along with mobility and flexibility, foam rollers are great uses of support during your yoga sessions. Sometimes, you need an extra bit of balance or some support under certain muscles during poses.

Foam rollers are great tools for this, as they’re soft enough to keep you comfortable but stiff enough to work your muscles at the same time.

An athlete using a foam roller to stretch her back.

Relieves Muscle and Joint Pain

In general, foam rollers were crafted to help alleviate muscle and joint pain throughout the body. The roller is able to activate trigger points in certain muscles to relieve pain and massage tenderness. When done before your workout, this can easily help to prevent injury. After your yoga session, though, foam rollers are great for lowering lactic acid build-up. This build-up is what causes sore muscles after working out, but using your roller can help prevent such harsh pains.

Low-Density Foam Rollers

Low-density foam rollers, sometimes called soft rollers, are some of the softest foam rollers on the market.

For bodies that have been worked out hard and muscles that are extra sore, sometimes, super-tough foam rollers will only make you feel worse. That’s exactly where low-density foam rollers come in.

OPTP Soft-Density Foam Roller

OPTP Pro-Roller makes a soft-density foam roller that’s made exclusively for yoga and massage.

This super-soft roller offers gentle relief on the muscles while simultaneously helping with balance and support.

You can easily utilize this roller in the middle of your yoga routine or after for your cool down; regardless, your muscles will experience tender, mild support that’s perfect for both beginners and yoga connoisseurs.

Scott’s Pilates Soft-Density Foam Roller

Great for helping with stability, balance, and muscle tension, Scott’s Pilates soft-density foam roller is perfect for beginners.

This lower-density foam roller is gentle enough for brand-new yogis. Each end is rounded for added comfort, and the roller itself is made with a specially textured surface to help minimize slippage.

So, whether you’re using it to help keep you stable or underneath your back to relieve your muscles, Scott’s Pilates soft-density rollers are great for deep muscle support without any discomfort.

CanDo 2-Layer Foam Roller

For ultimate ease, comfort, and relief in your bank account, CanDo’s 2-layer foam roller is the perfect option for you.

These simple yet effective foam rollers are some of the most affordable ones on the market, providing high-quality options for those who may not have it in the budget.

CanDo’s rollers are extra-soft to provide a comfortable, gentle experience no matter which muscles you’re using it on. Whether you’re relieving pain in your neck, back, legs, or shoulders, this lightweight roller is the comfiest one to do it with.

A neon green foam roller with deep tissue massage capabilities on a wooden floor.

Medium-Density Foam Rollers

The perfect middle ground between soft and hard, medium-density foam rollers are truly great for everyone. Whenever you’re not sure about which softness level is right for you, going with a medium-density foam roller is the best path to go.

From there, it becomes clear whether or not you need something softer, harder, or if the medium-density is perfect for your muscles.

Able to be manipulated but not nearly as squishy as your low-density foam rollers, medium-density rollers provide perfect support.

Yes4All Medium-Density Foam Roller

Some foam rollers are way more expensive than we’d like to admit. Thankfully, brands like Yes4All create high-quality medium-density foam rollers at affordable prices and in various colors to appeal to all yoga fans.

They offer their rollers in differing sizes to help with all exercises and all muscles that you need stretching.

You can increase your blood flow and decrease your muscle tension with Yes4All’s medium-density foam rollers, all while feeling better from head to toe.

OPTP Standard Density Foam Rollers

OPTP PFR36B Pro-Roller Standard Density Foam Roller, Blue
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For some of the best of the best medium-density foam rollers, OPTP has you covered. These premium pro-rollers are made with high-quality closed-cell, heat-molded EVA foam that outperforms most foam rollers on the market.

The middle ground density creates a softness that’s comfortable, yet a stiffness that’s great for rolling out even the tightest muscles.

OPTP makes these medium-density rollers in beautiful marble designs so that even when they’re just sitting in your work out room, it still looks gorgeous and inviting.

Gaiam Restore Foam Rollers

Gaiam Restore makes foam rollers that are semi-firm and the absolute perfect size for even the most intricate yoga poses.

These foam rollers are available in 18-inch options and various bright colors and even marbled or textured rollers to appeal to everyone.

These semi-soft rollers are ideal for loosening tight muscles in the back and neck, though they’re great for support during stretches and poses as well.

A close look at a high-density foam roller on a bright pink surface.

High-Density Foam Rollers

As you can probably guess, high-density foam rollers are going to be the stiffest foam rollers on the market.

Super-stiff foam rollers allow for deeper, much more intense muscle relaxation that’s great for those who need to get at the most deep-seated pains.

Typically, hard foam rollers are what are used by athletes to help them improve their mobility and relieve serious muscle pain.

Again, these are going to produce a much more intense experience, only ideal for those who prefer the stiff, hard foam over soft.

AmazonBasics High-Density Foam Roller

AmazonBasics High-Density Round Foam Roller, 18 Inches, Blue Speckled
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AmazonBasics makes a high-quality, high-density foam roller that is great for yoga fans who are on a bit of a budget.

Often, high-density foam rollers are going to run a higher cost than softer-density foam rollers, but AmazonBasics provides you with a super affordable option.

These reliable high-density foam rollers are great for deep muscle relaxation and repair, or as support during your yoga routines. They’re available in various beautiful colors, including speckled options that stand out from all the others.

Rolling With It Therapeutic-Grade Foam Roller

36 Inch Length x 6 Inch Round - The Foam Roller - Best Firm High Density Eco-Friendly EVA Foam Rollers for Physical Therapy, Great Back Roller for Muscle Therapy, Mobility & Flexibility
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For one of the best, toughest foam rollers on the market, Rolling With It is the one to trust. These foam rollers are therapeutic-grade, made from premium EVA foam for ultimate relaxation.

Rolling With It promises to melt away soreness unlike any other roller, as well as help prevent injury before your workouts. Or, you can rely on this high-density foam roller before bed to give your muscles total relief.

Available in three different sizes depending on what you’re looking for, these therapeutic-grade foam rollers are truly some of the best.

Day 1 Fitness High-Density Muscle Foam Roller

High Density Muscle Foam Rollers by Day 1 Fitness - Sports Massage Rollers for Stretching, Physical Therapy, Deep Tissue, Myofascial Release - Ideal for Exercise and Pain Relief – Solid Purple, 36â€
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Great for therapy, yoga poses or loosening tight muscles, the Day 1 Fitness high-density muscle foam roller is a multifaceted roller that your body will adore.

Available in various cute color options and four different sizes, these super-stiff foam rollers alleviates muscle and joint pain unlike any other.

Great for helping with musculoskeletal issues like shin splints, these foam rollers should be a staple in every yoga, stretch, or fitness routine you do.

Bumpy Foam Rollers

They may not look the same as your typical foam roller, but bumpy or textured foam rollers are ideal ways of getting at deep, specific muscle pains and aches in your body.

With bumps or squares, the rollers can trigger concentrated points and give you the individualized relaxation you’ve been dreaming of.

The Rumble Roller

RumbleRoller - Mid Size 22 Inches - Black - Extra Firm - Textured Muscle Foam Roller - Relieve Sore Muscles- Your Own Portable Massage Therapist - Patented Foam Roller Technology
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The Rumble Roller offers a great textured foam roller that works just as well as your favorite masseuse. The bumps on the roller are meant to be both firm and flexible, similar to the fingers of a massage therapist.

With this, tight, pinched muscles are relieved and blood flow increases tenfold. You can purchase either a medium-density or extra-firm option, depending on how much relief you’re needing.

The roller includes a unique design that allows it to effortlessly glide over bones and bony protrusions without discomfort, yet it’s still able to target deep-seated muscle pain. What’s better than that?

SUVIUS Electric Vibrating Rechargeable Foam Roller

SUVIUS Electric Vibrating Rechargeable Foam Roller - 4 Intensity Levels for Firm Battery-Powered Deep Tissue Recovery, Training, Massage - Therapeutic Back and Muscle Massage Roller (Medium, Red)
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If you’re in need of an extra boost of comfort and intensity, the SUVIUS electric vibrating rechargeable foam roller is the ideal roller for you and your sore muscles.

As the name suggests, this foam roller comes with a vibrating option to add extra therapeutic elements to your therapy session. With three different levels of vibrations depending on your severity level; the more help you need, the higher the vibration level you should choose.

As the roller’s bumps work to target hidden pains, the vibrations simultaneously relax your muscles and joints, giving you a full-body relaxation massage. Then, once you’re done, all you need to do is let it charge and use it again the next day.

Rollga Foam Roller

Rollga Foam Roller - Standard: Self Massage & Trigger Point Release Muscle Roller, Medium Density Foam Version (Green)
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Unlike any foam roller we’ve discussed yet, the Rollga foam roller is made using a bulbous shape to conform to your muscles in ways that typical rollers never could.

Ideal for stimulating blood flow as well as improving flexibility and muscle mobility. The unique circular shape that this foam roller boasts is best for contouring your muscles while totally avoiding your bones and tendons.

With this, the entire experience is extremely comfortable and relaxing. But, the novel design of the foam roller allows for a change of pace that will feel great on your body every day you use it.

An athlete exercising on her back with the use of a foam roller.

Adding a Foam Roller to Your Yoga Routine

Whether you’re using it to help with your balance, stretch your muscles, or prevent soreness after your workout, foam rollers should be a staple within your health and wellness routine.

Though they might seem simple, these helpful foam rollers will do more for your muscles and joints than you could ever imagine–before, during, or after your workout.

If you’ve never used a foam roller before, we suggest starting with a medium-density one to see what kind of stiffness is right for you. Then, you can find something stiffer, softer, or even more textured to fulfill all of your body’s needs.

All in all, Yoga Baron promises your yoga sessions will feel entirely different from the addition of a high-quality foam roller.

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