How To Choose A Foam Roller Doesn’t Have To Be Hard. Read These 3 Tips

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3 Awesome Tips About How To Choose A Foam Roller From Unlikely Sources

The foam roller is on its way to you? It seems to be a straightforward choice. That being said, it’s only a piece of foam, so it shouldn’t be that difficult to figure out. There are so many options out there that it’s hard to know where to begin. So naturally the question arises how to choose the right foam roller.

If you’re looking for the greatest foam roller for your needs, it’s not as simple as it seems. There are several factors to consider when selecting a roller for your application.

What size foam roller would be best for me? This is a popular query among exercisers, especially newcomers. Here are three things to keep in mind while shopping for a roller, so you can narrow down your foam roller selections. Following, we’ve highlighted the three most significant factors: length/shape, Diameter and construction.

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1. The Length

It’s also possible to buy foam rollers in a wide range of sizes. While the majority of cylinders are full-size round cylinders, there are numerous additional sizes and shapes available. Look at some of the most popular sizes and learn how they may be used for different purposes. The length of a foam roller is often cited as a factor in determining the appropriate size. Foam rollers come in three typical sizes: medium, large, and X-large.


The 36-inch foam roller is one of the longest on the market, making it ideal for rolling the back. For this workout, a shorter foam roller may not be the best choice.

The 36-inch-long foam roller is a good choice for your first one. These are the most stable for hamstring training since they are long enough to cover the whole back.


Arms and legs may be worked to their fullest potential with a 24-inch length.


The 12-inch model is ideal for those who must exercise in cramped quarters. Traveling with it, such as to a yoga session or a vacation, is wonderful.

foam roller how to choose

2. The Diameter

Foam rollers with diameters of 5 to 6 inches are the most common. Getting your body on the roller and rolling over it is easiest with this roller size. As a general rule, the diameter of an elongated vibrating fitness roller is greater. In this tutorial, we go into further detail regarding the advantages of vibration.

Smaller Diameter

The narrower the diameter of the roller, the lower and more stable it will be. People who are in physical treatment or have a weakened sense of balance may find this useful. Because it’s lower to the ground, it’s more sturdy and secure. It’s also simpler to use for massage since it’s smaller and lighter.

Bumps or Ridges

Is there anything else you’d want to add? If you want a more exhilarating massage or just wish to target certain regions, some foam rollers include protrusions that may be used. If you’re looking for a deep penetrating massage, go no further than rollers with ridges, bumps, or points.

A half-size flat

Balance and core strength exercises may be done using a variety of foam rollers. As a general rule, they are 36″ long x 3″ high and sliced in half along the long axis, making one side rounded and the other flat. Physical therapy, Pilates, yoga and other core-strengthening exercises benefit greatly from this form.

3. Construction

Foam does not come in one size fits all. The construction of a foam roller involves quite a bit of engineering, whether you believe it or not. The materials used in its construction have a role in determining how long it will last and where it will be used the most, both of which should be considered before purchasing.


While open-cell rollers may be used for massage and exercise, they tend to break down considerably more quickly than rollers with a closed-cell architecture. You’ll find open-cell rollers at your local big-box shop, but there are also high-quality closed-cell ones available at a reasonable cost. You may choose between EPP or EVA foam in closed-cell foam rollers to get the durability you need.

Foam EPP (Extended-Purpose Polyurethan)

High-quality EPP foam beads rollers may be had at a reasonable price. They may be used by anybody, regardless of their experience level. They’re a good place to start for the typical individual while still being useful for more experienced users since they provide a good balance between durability and price. Open-cell rollers have a shorter lifespan than EPP rollers, which are meant to last considerably longer, although EPP does not have the same level of resilience as EVA foam.

Polyethylene terephthalate foam

EVA foam rollers are known for their long-lasting performance. Foam rollers marketed as “professional strength” are designed to endure the heavy usage common in health clubs, clinics, and Pilates studios. Additionally, the at-home user may take advantage of these rollers’ durability, knowing they will last longer than any of the other foam options.

how to choose the right foam roller


Let us now provide answers to some of the questions that are asked about the foam roller:

Q. Which muscle groups do you work?

If you want to target your glutes, hip flexors, or legs, a 36-inch foam roller will do the trick. An optimum size is between 5 and 6 inches in diameter. You don’t have to worry if the roller you’re contemplating doesn’t state this width. A smaller one, both in terms of length and diameter, is more suited for working on the muscles in the neck and shoulders, on the other hand.

Q. Do you plan to travel with it?

If you plan on taking your foam roller on vacation, you’ll need a smaller one, especially one that can fit in your bag. In addition, a smaller diameter will allow you to carry more stuff while on the road.

Q. How much density do you want in your foam roller?

Firmer foam rollers are preferred by some while others dislike them, depending on their preference. Because of this, you may want to test a number of them out at the gym to see which one works best for you and your body. You may also experiment with a vibration-enabled version.

The Bottom Line

Hopefully after reading this whole article how to choose a foam roller this question will no longer linger in your mind. Really this guide helps you foam roller how to choose step by step. Best of luck!

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Aithley Balder

Hello there, my name is Aithley Balder from Texas. I am a cookware, sewing, toilet, technology enthusiast and I have been sharing my passion with my friends and likeminded folks for close to 4 years now. Don’t hesitate to get in touch with me via the contact page.