If you are a runner without a foam roller, you are missing out! Foam rollers are a top recommended tool for running recovery and injury treatment. The inexpensive foam roller can take the place of expensive massages, and is simply wonderful for alleviating muscle soreness and breaking up pain from trigger points.   The roller works through myofacial release, which relaxes muscles and also can break down scar tissue and adhesions that cause muscular pain.  Using a foam roller before and after running is especially effective for those who suffer from Illiotibial Band Syndrome (ITBS) and can be a great way to prevent ITBS. The roller is also great for calves, hamstrings, quadriceps, and the lower back. Further, it can be used for various strength training exercises, especially for ab and balance work.

Find The Best Foam Roller For You

Foam rollers are available in multiple lengths and densities, with harder rollers often being preferred, since they will be more effective and not break down quite as quickly. With that said, foam rolling isn’t always comfortable. Ask anyone who has used a foam roller for ITBS, and they will tell you both that it helps tremendously with their ITBS issues, but also hurts quite a bit while they are rolling.  On the other hand, using a foam roller on your back can feel like relaxing massage.

The Best Foam Rollers: Trigger Point The Grid.

Foam rollers can be quick affordable, but our top recommended foam roller, Trigger Point The Grid Foam Roller, runs at $39.99. It is a bit pricey, yes, but is the top foam roller for a reason—it won’t break down and need to be replaced like the cheaper foam rollers. It also is nicely firm with a grid pattern that better works trigger points and adhesions than a standard foam roller. The Grid foam roller  uses less material in order to lessen its environmental impact. The Trigger Point roller also comes with a set of instructions. So, you get an ecologically cool roller that over time will actually prove to be cheaper than buying multiple more affordable rollers. The Trigger Point foam roller tends to be the top recommendation among runners who have used it and, from my experience, once a runner switches to the The Grid trigger point roller, they always recommend it.

More Affordable: Basic Foam Rollers

If you want to spend less or want some variety in your roller sizes, Pro Tech Athletics makes a variety of foam rollers in various lengths and densities. Firmer is often preferred because it will work more effectively and not break down as quickly. Expect to replace a soft roller as often as every 3-4 months with heavy use. A firm roller will go a lot longer. I like to keep a basic 12 inch long foam roller around to carry in the car for use after long runs.

Using Your Foam Roller

Some foam rollers come with a set of instructions or video, but not all do, especially the cheaper ones. You can save money by buying the less expensive roller and finding instructions online. There are plenty of good tutorials out there, but if you don’t feel like searching, below is a good basic video from diet.com on how to use a foam roller.