A Guide on Picking the Right Foam Roller For Your Recovery Needs

The Gaiam Restore Total Body 36" Foam Roller ($26) is a great option for beginners and people that need just the basics of foam rolling. It's hard enough to push the muscle and blood around under the skin, but isn't too aggressive.

The TriggerPoint GRID Foam Roller ($40) is the next step for those looking for a little more penetration into the muscle. Flat surfaces roll over the tissue, but the added grooves allow the roller to work deeper into the tissue. A little goes a long way, so try a grid roller before you go to the next level.

If you are craving deeper manipulation of the tissue, look for a roller with these rumble strips like this RumbleRoller Extra Firm Compact Roller ($45). They will dig deeper, so proceed with caution: this is for the more experienced foam-roller user.

Ready to spend a little more for some more action? Think about the Vulken 4 Speed High Intensity 17” Foam Roller Deep Tissue Massager ($90), a vibrating roller. The grooves help access tissue below the surface, and the motion of the roller promotes blood flow, stimulates the tissue, and may even tickle a little (if you're into that).

If you are looking for targeted relief in a small area that might be difficult to access with a long foam roller, try a massage ball instead. The TriggerPoint Massage Ball ($15) is great for finding that pinch in the shoulder girdle, hip point tenderness, or any other singular spot that needs direct pressure.