Foam Rollers & Massage Tool Recommendations (Updated)
With so many different foam rollers and massage tools out on the market today, we have narrowed it down to which one's work the best and will hold up well to a lot of use. We have included different density models, shapes & sizes, as well as other effective massage tools because it is important to have a variety on hand. We have tested these extensively over the years with our athletes and clients. To learn more about foam rolling and self massage, click here.
A traditional foam roller offers simplicity in design, is economical and practical to use, while others offer nubs and grid like patterns that allow you to massage areas with more effectiveness. Foam rollers are not the only way to self massage so we included a few other tools for greater precision and a more effective massage.
Remember that foam rolling and self massage is just one step in correcting imbalances, rehabbing an injury, increasing flexibility or aiding in recovery. Corrective exercise with flexibility & mobility training, as well as a strength & conditioning component will need to be integrated into your training program to ensure that you are fully addressing any issues that you may have and that you are taken full advantage of the reduced tension and adhesions in those tissues.
The minimum massage tools that we recommend all of our clients to purchase are:
Amazon Basics High Density Foam Roller 3ft - A basic and durable high density foam roller that will hold up to a lot of use. This can also be used to assist in a variety of exercises.
TP MB5 Massage Ball and or the 4KOR 4.75 inch Massage Ball - These are great for targeting areas of your hips, hamstrings, psoas / abdominals, quads, etc. The 4KOR is denser then the MB5 and similar to the Supernova 2.0.
2 Lacrosse Ball's - You can use these to massage just about anywhere. Great for your pectorals, lower leg and foot arch.
We recommend that you not only buy one model or type but to purchase a few varieties for better targeting. It's also a good idea to have a few extra to travel with, leave at work or in your vehicle. The convenience of self massage is hard to beat, however, a good set of hands will always out perform any massage tool.
ROLLGA PRO FOAM ROLLER
Rollga utilizes a unique contoured shape to dig deeper into muscles while avoiding the spine, bones, and tendons to prevent spinal compression, bone bruising, or tendon damage. The ends are rounded to enable use against a wall and to approach from different angles. For the medium density version of this, click here.
PB High Density Foam Roller Black - This is a simple and effective foam roller that will hold up to a lot of use. You may find cheaper versions or one's that look similar but the density won't hold up well over time, eventually softening in the center, making the foam roller ineffective. Buy $10 - $20
The Grid Foam Roller X - This is twice as firm as the original Grid Foam Roller above. This becomes an essential piece to own as you progress with self massage. Be sure to purchase the X Extra Firm 13 inch model. Buy $42
Supernova 2.0 Ball - An alternative to traditional foam rollers and massage balls, with an improved nylon frame construction, grip-strong TPE tread, and a groove pattern that allows for a more beneficial massage and tissue therapy. Great for the hamstrings, rhomboids, foot, and everything else. The ball is 4.72 inches in diameter and harder then the TP MB5 and a bit heavier. Buy $40
TP Quadballer - This is denser than most foam rollers out there and the contour of it allows you to really manipulate the tissues, especial in the areas of the quads and calves. This is also lower to the ground, allowing you to take some pressure off of your arms as you self massage. Buy $40
Low Density Foam Roller - This is a softer Foam Roller that is great for those tired and sore muscles or very tender areas that a much harder foam roller would not be beneficial on. This is also good for anyone new to foam rolling and self massage because chances are your muscles will be a bit more tender in the beginning. This model will hold up better then most less denser versions but will still dent in some. Buy $35
TP MB5 Massage Ball - This 5-Inch ball is dense enough to hold up well to a lot of pressure and use, and works great to reach areas of your hips, hamstrings, rhomboids and chest. Buy $25
Lacrosse Balls - Massage balls are great for getting deeper into areas and for massaging the arches of your feet. There are a lot of choices out there but the best one's and most reasonably priced are simple Lacrosse Balls. If you find these a bit hard, you can begin with a thicker sock on. Buy $6