Though working out can be exhilarating and provides a slew of health benefits, there’s nothing fun about the inevitable post-workout soreness we experience after an intense session. Whether you just recently started going for morning jogs or tried hiking for the first time, you’re definitely familiar with the pain that permeates your limbs the day after. And though it’s unpleasant, having achy muscles is a normal occurrence after working out.
According to the National Kidney Foundation, the official term for this pain is called “delayed onset muscle soreness,” and you’ll usually start to experience it several hours after working out, especially if you haven’t done so in a long time or if you’re trying a new routine.
One way to alleviate this pain is to use a foam roller, a cylindrical device that provides relief through pressurized application, and of course, is made of foam. These rollers can help loosen up tight muscles, get rid of knots and reduce muscle soreness after a workout when rolled against the areas where you feel pain or discomfort (like your calf muscles, hamstrings and back). They also come in different lengths and densities, so you can fully customize your level of relief.
We reached out to physical therapists to get their expert-backed recommendations on which foam rollers are the best. Check them out below.
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This foam roller is 36 inches long, making it ideal for full body relief. It has a medium density construction to roll out tight muscles and soothe soreness. The roller also comes in an 18-inch length in gray, green and purple.
"At FemFirstHealth we see patients for pelvic floor physical therapy and breast cancer rehabilitation. Some of the foam rollers on the market may be a little too painful to bear weight on, especially during this delicate time in a woman's life. We highly recommend the Melt roller developed by the Melt Method. This roller is a bit softer and much more tolerable," Sapienza said.
"Its shape is ideal to be used on a spine. It has a groove that fits the spine perfectly and the curves on the side hug the muscles of the back very well. I think patients tolerate it better and don’t need to put as much pressure," Sharma said.
The Intelliroll is 20 inches long and has curves to fit the build of your body. The black version of the roller offers a firm density, ideal for those who prefer a deep tissue massage, and the blue version is better for those who prefer a roller with less pressure.
Reviewers find relief in the added vibration properties of this 4.5-star device. “Far stronger than I thought it would be,” wrote a verified reviewer named Caroline T. “Works great for the back, for tight hamstrings and calves, as well as a great overall massager. Great purchase!"
Before You Go
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