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Top 10 Vibrating Foam Rollers Reviewed and Rated

last updated Nov 22, 2019

Foam rolling has become incredibly popular in the world of health and fitness over the last few years. Coaches, professional athletes, and regular gym junkies have embraced it is a super-effective way to give themselves a sports massage. A recent innovation to the market has been the vibrating foam roller. This next-generation roller is designed to provide high penetration pain relief.

Vibrating foam rolling is a smart way to end your workout as it will vastly reduce your post-workout muscle soreness. In this article, we identify the best vibrating rollers in the 2019 market.

In a Hurry? The test winner after 10 hours of research:

icon
Emerge Vibrating Foam Roller​
97.2/100 our score
Battery Life
98
Features
98
Materials
97
Durability
96
Comfort
97
Emerge Vibrating Foam Roller​
Why is it better?

3-speed Vibration

Rugged Exterior

Long Battery Life

Cost-effective

In a Hurry? Editors choice:
Emerge Vibrating Foam Roller​
Test Winner: Emerge Vibrating Foam Roller​
Amazon Link
Researched Sources
13
Researched Sources
Reviews Considered
15k
Reviews Considered
Hours Researching
10
Hours Researching
Products Evaluated
12
Products Evaluated
Sorting Options
Battery Life Features Materials Durability Comfort By Default
Rank
PictureProduct
Name
Rating
Shops
#1
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
97.2
Battery Life
98 %
Features
98 %
Materials
97 %
Durability
96 %
Comfort
97 %
Price Comparison Last Updated (06.12.19)
Amazon Link
$69.97
#2
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
95.4
Battery Life
96 %
Features
94 %
Materials
95 %
Durability
96 %
Comfort
96 %
Price Comparison Last Updated (06.12.19)
Amazon Link
$89.99
#3
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
92.4
Battery Life
92 %
Features
93 %
Materials
93 %
Durability
93 %
Comfort
91 %
Price Comparison Last Updated (06.12.19)
Amazon Link
$139.97
#4
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
90.2
Battery Life
91 %
Features
89 %
Materials
90 %
Durability
91 %
Comfort
90 %
Price Comparison Last Updated (06.12.19)
Amazon Link
$99.95
#5
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
88.6
Battery Life
88 %
Features
89 %
Materials
89 %
Durability
89 %
Comfort
88 %
Price Comparison Last Updated (06.12.19)
Amazon Link
$199.00
#6
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
86.6
Battery Life
87 %
Features
87 %
Materials
86 %
Durability
86 %
Comfort
87 %
Price Comparison Last Updated (06.12.19)
Amazon Link
$69.84
#7
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
85.6
Battery Life
86 %
Features
85 %
Materials
85 %
Durability
86 %
Comfort
86 %
Price Comparison Last Updated (06.12.19)
Amazon Link
$99.99
#8
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
83.4
Battery Life
84 %
Features
84 %
Materials
83 %
Durability
83 %
Comfort
83 %
Price Comparison Last Updated (06.12.19)
Amazon Link
$89.99
#9
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
82.6
Battery Life
83 %
Features
82 %
Materials
83 %
Durability
83 %
Comfort
82 %
Price Comparison Last Updated (06.12.19)
Amazon Link
$45.99
#10
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
79.2
Battery Life
78 %
Features
79 %
Materials
79 %
Durability
80 %
Comfort
80 %
Price Comparison Last Updated (06.12.19)
Amazon Link
$59.95

10 Best Vibrating Foam Rollers

1. Emerge Vibrating Foam Roller​

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
97.2
Emerge Vibrating Foam Roller​
Amazon Link
Battery Life
98
Features
98
Materials
97
Durability
96
Comfort
97
best offer for today
Amazon Link
$69.97
Pros:

3-speed Vibration

Rugged Exterior

Long Battery Life

Cost-effective

Cons:

Some Shipping Issues

The Emerge Vibrating Roller is 13 inches and 6 inches in diameter. It provides you with 3 speeds of high vibration by way of its all-digital circuitry. The rugged exterior of this roller has a series of small ridges. The German developed exterior is ergonomically grooved to allow for deeper access to soft tissue in order to get to your painful trigger points.

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The polypropylene outer shell of the Emerge rolling helps to maximize the vibration effect to give you a more robust massaging experience. The long-life batteries of the Emerge vibrating roller make it an ideal travel companion. A single charge will last you for an entire week. This vibrating foam roller operates at 50-60 Hz and comes with a universal charging cable. The foam on this roller is dense to provide you with the most effective trigger point manipulation. This was our favorite vibrating roller by far - it is powerful and cost-effective!

2. Vulken 4 High Speed Foam Roller

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
95.4
Vulken 4 High Speed Foam Roller
Amazon Link
Battery Life
96
Features
94
Materials
95
Durability
96
Comfort
96
best offer for today
Amazon Link
$89.99
Pros:

High-Intensity Vibration

4 Speed Settings

17-inch Length

Eco-friendly Materials

Cons:

Vibration Can Be Weak

The Vulken 4 High-Speed Foam Roller is a 17-inch roller with a 4-speed motor setting. The longer but leaner design of this roller provides you with a more effective way to massage your legs and back, which is a crucial massage for runners. The speed can be set at low, medium or high settings as well as at a rhythmic pattern auto speed level.

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The foam roller is made from an eco-friendly air injected plastic shell. This allows for maximum vibration transfer while also ensuring that you have a strong and sturdy roller that is built to last. The rechargeable lithium-ion batteries provide you with more than 2 hours of life from every charge. Your purchase comes with a 30-day money-back guarantee.

3. Phenom 3-Speed Vibrating Foam Roller

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
92.4
Phenom 3-Speed Vibrating Foam Roller
Amazon Link
Battery Life
92
Features
93
Materials
93
Durability
93
Comfort
91
best offer for today
Amazon Link
$139.97
Pros:

Ergonomic Design

3 Vibration Frequencies

Flexible Cushioning

Pre-programmed Frequencies

Cons:

A Little Firm

The Phenom 3-Speed Vibrating Foam Roller has been designed to work with your body’s ergonomics. As a result, it allows you to roll out your sore back muscles while also supporting your spine. This roller gives you a whole assortment of nodules and ridges to allow you to get into every crevice and pressure point on your body.

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The gel molded knobs of the Phenom-3 offer the ideal amount of cushioning to penetrate deeply without being too harsh. You get 3 vibration frequencies with this roller to allow you to gradually increase the intensity of the pressure being placed on your areas of pain. Your single charge will provide you with four hours of work. You get low, medium and high-speed options allowing you to customize the vibration to your specific needs.

4. Next Roller

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
90.2
Next Roller
Amazon Link
Battery Life
91
Features
89
Materials
90
Durability
91
Comfort
90
best offer for today
Amazon Link
$99.95
Pros:

3 Speeds Of Vibration

13-inch Length

3-Hour Charge

One Year Warranty

Cons:

No Charger

The Next Roller makes use of a 3-speed motor level to provide you with a range of vibration levels. This allows you to provide just the right amount of pressure to your pressure points. The Next Roller is very popular among pro athletes.

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The Next Roller is 6 inches in diameter and 13 inches in length. You will get three hours of use out of every charge. The three vibration speeds of the Next Roller are low intensity, which is ideal for long rolling sessions, medium intensity for targeted muscle work after your workout, and high intensity for the most extreme pressure. On the downside, there is no charger that comes with this vibrating massager.

5. HyperIce Viper

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
88.6
HyperIce Viper
Amazon Link
Battery Life
88
Features
89
Materials
89
Durability
89
Comfort
88
best offer for today
Amazon Link
$199.00
Pros:

Power Vibration Settings

3 High-speed Settings

Polypropylene Outer Shell

Rugged Exterior

Cons:

Pricey

The HyperIce Viper Vibrating Foam Roller provides you with 3 high-speed vibration settings. The outer of the roller features multiple small nodules to help target the pressure points that need relief. It is constructed with a polypropylene outer shell which is very durable, while also allowing for maximum vibration transfer to your body.

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The HyperIce Viper roller delivers a power rating of between 28 and 39 Hz (the current in your house is around 60 Hz). With this kind of power setting, you are getting a more intense vibration compared to most of the other products out there, even when it is set at its lowest setting. This could possibly end up being a little too intense for some people, but those who use vibrating foam rollers regularly will fall in love with it. The HyperIce Viper is one of the more expensive rollers out there on the market these days, but it also happens to be one of the most intense, powerful rollers that you will find.

6. Product Stop Vibrating Foam Roller

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
86.6
Product Stop Vibrating Foam Roller
Amazon Link
Battery Life
87
Features
87
Materials
86
Durability
86
Comfort
87
best offer for today
Amazon Link
$69.84
Pros:

3 Levels Of Intensity

Bumper Grid Pattern

Lifetime Warranty

Convenient Size

Cons:

A Little Noisy

The Product Stop vibrating foam roller provides you with 3 intensity settings and a textured, bumpy grid design to penetrate deep into your soft muscle tissue.

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The bumper grid pattern has been modeled on human hands and knuckles to provide you with the most natural massaging experience you can imagine. Your purchase of this product is covered by a lifetime warranty. However, this unit can be quite noisy when it is used at the highest speed.

7. Premvida 3-Speed Vibrating Foam Roller

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
85.6
Premvida 3-Speed Vibrating Foam Roller
Amazon Link
Battery Life
86
Features
85
Materials
85
Durability
86
Comfort
86
best offer for today
Amazon Link
$99.99
Pros:

Three Vibration Speeds

Dual Massage Zones

Unique Arrow Pattern

Free Carry Bag

Manual Included

Cons:

Misses One Vibration Speed

The Premvida foam roller has a very specific pattern on its shell, shaped like an arrow, that promotes faster healing and more flexibility. It reaches much deeper layers of your skin, focusing on trigger points that you can't reach otherwise.

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You have three different speed settings for the vibration so you can get used to it easily. The dual massage zones adapt to your personal needs, enhancing the recovery of every individual muscle you work on. The battery lasts up to 5 hours. The roller itself is 13-inches long, and your order includes a free carry bag so you can take the roller with you no matter where you go. A carrying handle is also included which attaches easily to the roller. A manual tells you just what you can do when you use the roller for the first time, and many times again after that.

8. LifePro 4-Speed

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
83.4
LifePro 4-Speed
Amazon Link
Battery Life
84
Features
84
Materials
83
Durability
83
Comfort
83
best offer for today
Amazon Link
$89.99
Pros:

10,400 mAh Battery

Strong Vibrations

Convenient Drawstring Bag

Free Instructional Videos

Easy To Read Manual

Cons:

Loud

This cutting-edge foam roller has a powerful motor that dives deep into your tissues to bring on a new meaning of relaxation. A lot of personal trainers, athletes, and physical therapists trust this roller to help them and their clients feel better, so don't worry about giving it a try yourself!

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Every purchase gets free access to LifePro's instructional videos that both guide you and give you new ideas. You can choose from four different vibration settings, powered by a 10,400 mAh battery that was built to last. The vibration is strong enough to bring relief to the most stubborn and deep trigger points! The roller is small and compact, measuring 11.5 inches, and it comes with a convenient drawstring bag so you can take it with you no matter where you go. The roller charges up quickly, and you won't have to wait long to feel relaxed again, and the battery lasts up to two hours when the highest setting is chosen. You have a lifetime warranty with this roller, so even if something does go wrong you always have a backup plan!

9. FITINDEX Electric Foam Roller

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
82.6
FITINDEX Electric Foam Roller
Amazon Link
Battery Life
83
Features
82
Materials
83
Durability
83
Comfort
82
best offer for today
Amazon Link
$45.99
Pros:

Durable Materials

Interesting Design

Keeps Its Shape

Lasts 4 Hours

Cons:

No User Manual

Besides being an eye-catching piece, the FITINDEX Electric Foam Roller is also a powerful tool meant for inducing relaxed states of both body and mind. You have four different levels of vibration to choose from, so no matter how sore you are you will get to feel the benefits of this roller!

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The roller is made out of hardy materials that keeps its shape over time, no matter how much you use it. Once you fully charge the roller, you have four hours to enjoy the lovely vibrations emanating from the little motor. And even if you don't have the time to charge it, the texture of the roller itself is enough to massage most upper-layer tissues! Although this roller is quite chunky, it doesn't weigh much. So even if you do take it with you somewhere, it won't weigh you down. You have a one-year warranty with the purchase.

10. American Lifetime

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
79.2
American Lifetime
Amazon Link
Battery Life
78
Features
79
Materials
79
Durability
80
Comfort
80
best offer for today
Amazon Link
$59.95
Pros:

Soft And Comfy

EVA Shell

Turns Off Automatically

Lightweight And Portable

Cons:

Charge Doesn't Last Long

Just like with most of the rollers we mentioned here, the American Lifetime foam roller has 4 vibration settings that bring satisfactory relief from strenuous exercises and long, stressful days. It comes in two colors, either black or an interesting shade of green if you want to add some variety to your sports life.

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This roller is 17 inches long, so it has enough surface area even for the tallest users. It has an EVA foam. which is super soft and flexible, offering a lot of comfort. The material is durable and skid-resistant, so don't worry about sliding around when you turn on the vibration. The surface is textured to emulate the sensation of a real message. The roller will automatically turn off after you use it for 10 minutes, keeping you safe from even more soreness than what you started with!

Criteria Used for Evaluation

Battery Life

Of course, the very first thing you're going to be looking into is the battery life of the foam roller. After all, these are not just your every day, regular rollers - they can be turned on to vibrate gently or powerfully, depending on what you need. But this vibration is powered by a motor, which is powered by strong batteries. You can probably find rollers that can be plugged into a socket, but let's face it, those rollers are quite inconvenient, because if there's no socket near you, or if it's hard to reach, then you can kiss the vibrations goodbye!

The average foam roller battery lasts around three hours. This might not seem like much, but know that you shouldn't use your roller for more than 10-15 minutes at a time since you can actually cause damage after that period of time, both to you and the roller! So one charge should last you anywhere between one and two weeks, depending on how often you use the roller. Luckily, the rollers also charge up pretty fast, so you won't need to wait that long to get to use it again. And also, they will turn off automatically after 10 minutes or so, improving battery conservation even more. If you want your battery to remain good and viable though, try to keep the roller away from hot areas, or areas that are too cool. Although almost every roller we mentioned will turn off by itself, some will not so make sure to remember to turn them off yourself!

Features

The most important feature of your foam roller is its vibrating setting. People have figured out long ago that strong vibrations work just like a regular massage does, and you can probably find a massaging chair or tool in almost any household. And so, vibrating foam rollers happened, and we're lucky to have the chance to try them out. Besides giving you the relief you crave when you roll on them, they intensify that effect by vibrating as you roll around, reaching the deepest parts of your body to loosen you up completely. Most foam rollers we mentioned in this guide have three to four different vibration settings. Usually, the rotations per minute change the higher the setting is, with the third one being the strongest. The first setting reaches your surface tissues, the second one goes deeper, the third even more, while the fourth setting is great for beginners because you can then manually adjust the rotations per minute to find what you like.

The vibrating setting is not the only feature you should look into when buying a foam roller though. You should also look into how long the roller is. Not one of us was made the same way, and if one length works great for your friend, it might not work well for you, so look into your options carefully. Foam rollers can be anywhere from 12 to 35 inches long. The density of the material also varies. You also need to choose the right density for your needs, as you might find some rollers to be too firm, aggressively attacking your tissues and causing more pain than not. On the other hand, a roller that is soft won't do that much to help you, and it will act like a regular elongated pillow, which is not something you need. The roller needs to be versatile, giving you just the right balance between relaxing and shaping up. The best possible foam roller will be equipped with a medium level of density, and the surface should be textured with various knots and ridges that look just like human knuckles do so that you get the same effect as when you go to get a massage. These surfaces clear blockages, help lactic acid dissolve and move away, and encourage the lymphatic system to work like a well-oiled machine.

Materials

What your roller is made out of says a lot about it. You can find rollers made out of three different materials on the market today. The most popular kind of material for vibrating rollers is polyethylene, with EVA rollers following closely and molded rollers taking the last place. Every type of material has its own set of pros and cons, but their most important common trait is that they are human-made, made out of one specific material we are all familiar with - plastic.

Polyethylene is a thermoplastic material that is surprisingly eco-friendly. It's easily recyclable, and even if you don't recycle and someone ends up burning it, it will leave no residue whatsoever! Polyethylene has an ethylene gas at its core, hence the name. This gas comes from petroleum, and gases found in nature. These two ingredients are brought together and cracked, and polyethylene forms as a result. You can find PE with various degrees of density, but the one chosen for foam roller is usually very dense. This makes PE durable but stiff, so be prepared to work it in and soften it up, plus you'll need stable ground and nerves of steel to get used to it. The more you use these rollers, the softer they will get, so keep this in mind if you want it to remain dense to some degree. Molded foam is just PE with a better shape, less density, and better durability. EVA is definitely the winner here though. It's a blend of ethylene and vinyl acetate, again made out of plastic. EVA rollers are super soft and cushy, yet much like rubber, when it comes to flexibility and resilience. EVA can be made to be stiff and soft, which makes it a very good material choice for foam rollers!

Durability

A foam roller is an investment that is meant to last since it's not just a one-time quick-fix to your aching problems. You will need to use the rollers over and over again, and they need to be able to withstand all of that with grace and dignity. The durability of your roller is affected by what it's made out of, and by how often you use it, plus you have the motor and battery here to think of as well. Every foam roller will lose both the shape and density over time, but how fast that happens will depend on how well it was made.

If you're going to be using the roller almost every day, make sure to get a sturdier one. Generic EPE rollers lose their shape very fast as they will elongate with pressure, and they can even get torn and punctured quite fast. They're better off as pool noodles than as rollers! Spend more money on a better one, and you will definitely enjoy it for a longer time. EVA is great, just like we mentioned earlier, but it might not hold up that well after you use it for a long time. The battery also needs to last a long time and the motor has to be operational and This is ensured if the motor is made out of good quality materials, so make sure to find one that is properly constructed!

Comfort

You must face the facts here - it will not feel pleasant when you use the roller! Be prepared to feel pain and discomfort, but know that it's just this that will help you feel relaxed afterward. With that being said, there is such a thing as way too much pain, so listen to your body carefully when using the roller. If you never used a roller before, it's important that you start with softer rollers, like the standard EPE roller we mentioned above. Although they won't last long, they are cheap, and you will get used to the sensation of pain that feels good easier. Once your muscles lengthen and your scar tissue softens up, you will almost stop feeling the soft roller, and then you can advance to the big guns.

You can tell how soft the roller is by looking at its color. White rollers tend to be the softer ones, but that's not always the case, so read what the manufacturer said carefully. Even the softest rollers will feel like the hardest rocks when you start out but be patient and you will soon learn to love the sensation. Also, look out for grooves and ridges and bums. These textures make the rollers firmer and make it even harder to get used to them. These rollers are for more advanced folk, and the same thing is true for vibrating foam rollers. But it's these rollers that provide you with that blissful feeling of being deeply relaxed, so do not be afraid of them!

Expert Interviews & Opinions

Most Important Criteria (According to our experts opinion)
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expert tips icon
Model

There are actually various kinds of foam rollers you can find on the market today. Regular rollers are great for beginners, but they will lose their shape and become squishy over time. Grid rollers are hardier than regular rollers, as they have a firm core and a soft outer shell. Their surface is also often textured, riddled with various grooves and ridges. The quadballer is also one option to look into, as it has wheels and it's even firmer than the grid roller. The rumble roller is the firmest option, and it combines everything we mentioned in one piece. It's made to really break you down so be careful if you never used a roller before!

Portability

Foam rollers are small and lightweight. Even the longest pieces are only 35 inches long, so you won't end up with a huge heavy machine that you can't store neatly away. You can put it anywhere you want in your home, even if you have really limited space! Also, you can take it with you no matter where you go, so you can give yourself massages when you need them the most. Some manufacturers even offer free carry bags that make transporting the rollers even easier.

Other Factors to Consider

Ease of Use

When soft tissue gets injured, the thin layer on top of or between muscles, which is called the fascia, becomes sticky. It is no longer able to slide freely, with the results this area of the muscle becomes stiff and sore. If not addressed quickly, these tight, sore areas can develop into chronic conditions.

Locating and massaging these tight spots can release the tension in a muscle. Myofascial release techniques are similar in providing the results often gained from acupressure and trigger point treatments. While trigger point treatments, acupressure and the like need to be done by a trained professional, we can all perform self-myofascial release. Maintaining a high level of soft tissue quality will help you to be flexible and pain-free.

There are about 40 muscles in the body. Throughout these muscles, there are round 620 potential trigger points. They tend to show up in the same places in most people. Some of the most common areas are the neck, shoulders, lower back, and buttocks.

Latent trigger points can lead to poor muscle coordination and balance. Trigger points often also led to pain and weakness in the associated structures.

A self-myofascial release which makes use of a trigger point foam roller is a very effective way to treat muscle trigger points. It allows you to place specific pressure on the trigger points and break up the sticky adhesions that cause them. By simply rolling around on the foam roller, you will break up most of the trigger points. Add in the vibration setting to all of this, and you get a very simple tool that is quite effective at giving you relief!

Effectiveness

Foam Rolling works to relieve the adhesions that result when your muscles are overstressed and the layer of fascia that covers all of your skeletal muscles tear. By softly applying pressure to these adhesions we relieve ourselves of the hot spot pain that they bring. Foam rolling, also known as Self Myofascial Release (SMR), though, does more than relief instant pain. Here are 11 auxiliary benefits of using the technique: the first benefit you may feel is corrected muscular imbalance, which a lot of people actually suffer from. As you work on your imbalance, you will feel more flexible, and your range of motion will improve. As your tissues fall back into place, the posture improves, and you will immediately feel and look better. By doing the stretches you also enhance strength, and as a result, your athletic performance improves! Of course, the foam roller will relieve muscle soreness and reduce muscular tension simply by breaking up the tight trigger points and dissipating the built-up lactic acid. As you roll on the roller, you will enter a deep, relaxed state, and your heart rate and blood pressure will normalize, while the area that is worked on will feel an influx of blood as the circulation increases. Lymph flow will also be improved, and you will feel virtually no muscle spasms! One surprising benefit of foam rollers is the decrease of scar tissue - simply by improving the blood flow, that area gets to heal better and faster, and you end up with a smaller amount of scar tissue!

Bottom Line

Our favorite vibrating foam roller is the Emerge Vibrating Roller, with its 3-speed settings, German designed ergonomic nodule based surface, and long battery life. We were also impressed with the Vulken 4 High-Speed Foam Roller, which provides you with 4 Speed Settings, a 17-inch length and is made from Eco-friendly materials. Rounding out our top 3 is the Phenom 3-Speed Vibrating Foam Roller, with its multi-module design, compact size, and 3-hour charge.

Frequently Asked Questions

q: How often should I use my foam roller?

a:

You can use foam rollers every day, but not more often than that. It's actually recommended that you wait 24-48 hours between each foam rolling session, and you should sleep and eat well between them. Also, do not use the roller for longer than 10 minutes, because you can then make your muscles even sorer, or you can pinch a nerve! Just 10 minutes every day, or every other day, before you exercise will prepare you for what's coming, while using the roller after you exercise will result in reduced fatigue and muscle soreness.

q: Do I need to have a vibrating foam roller, or can I get the same benefits from regular ones?

a:

You can feel the benefits of rollers if you use just the regular squishy ones. But truth be told, if you use them often enough, you will get used to them. Then you will need something firmer, opting out for rollers with dense cores and soft shells. Once you get used to these though, you're left with rollers that are textured and that vibrate! So if you never used a roller before, go for the regular ones, but if you're more experienced or if you need a deeper release from stress, go for a vibrating roller!

q: How do I use foam rollers?

a:

It's actually quite simple. All you have to do is roll the roller over the muscle you need to relax. When you do that, make sure to cover the entire length of the muscle that hurts. If the muscles you're working on are long, like your legs, use long strokes to massage them, and avoid making quick, repeated motions. Do not just massage the point that hurts, and work on the whole muscle instead. If the muscles are shorter though, then you can use shorter strokes to help speed up the recovery or relaxation!

q: Can I hurt myself with foam rollers?

a:

That depends on how you use the rollers. If you spend a small amount of time working on a few knots that bother you, you won't have a problem. But if you work on just one singular spot, and you do that with all of your might for a long period of time, you can do some actual damage. You can damage the tissues you're working on, along with the nerves found there. Bruises can form, and you might even go numb. Spend about 20 seconds on every painful spot you have, and never use your whole body weight to sink into them!

q: Why do foam rollers make me sore?

a:

Remember to make note of just how sore you feel after using the foam roller! You should never feel sorer than when you started using it. If you do feel worse, and you wouldn't be asking this if you didn't, chances are that you're using the roller for too long, you're doing it aggressively, or you may be aggravating a disease or condition you have. Make sure you know how to use it the right way if you don't want to hurt yourself.

Sources