It’s a pain most runners know all to well now…the pain that you first avoid, then slowly find yourself craving. Foam rolling, it’s just like running! But the best foam roller for runners may not be the same across the board.
Is foam rolling good for runners?
That’s a question I’ve answered in depth with tips on how to foam roll to relieve IT Band pain, along with tips on hitting all the other major areas…suffice it to say, YES. Foam rolling when done correctly is great for runners.
Today we’re focusing on what foam roller do I need? Which is a bit like running shoes for me, I need them all. These photos, yup that’s my mile of current rollers…and it’s not everything because I have other recovery tools like a massage gun too.
I don’t collect knickknacks, don’t have painting on the wall, but I can rival a PT’s office. ha!
From the original black foam roller we found in physical therapist offices to new fancy versions, like all of our gear, it’s continued to evolve.
Not interested in all the research and just want an answer ASAP.
✅This is the foam roller I’d buy first.
Cheap, does the job and is super basic if you’ve never subjected your body to foam rolling.
Since they run the gamut from $10 to $120, I wanted to know what was really worth it and how my body felt using each one.
Standard Foam Roller for Runners
We have a couple of what you’d call “standard” foam rollers in different lengths….because yes I have far too man recovery tools.
Things you need to know:
- Using a foam roller daily it will slowly breakdown, like the cushion in your running shoes (higher density rollers last longer)
- I think it’s perfection to have multiple for different uses
- We keep one in the living room and both use it every single day because it relaxes our back after sitting at a desk all day
- We keep another where I do my daily dynamic warm up and where we lift weights
Do you need a short or a long foam roller?
I love the longer ones because you can lay on it and spread your arms out to the side which opens up the chest, after it gets tight working on a computer all day. This is going to help improve your breathing on the run!
You’re going to have all the same benefits as a short roller, but with some added movements you can do on it like chest opening or even some core workouts.
The short roller obviously takes up less space and maybe you’ll find it easier to maneuver, but if you only want one…go long. 
What is foam roller density?
Foam roller density refers to how hard it’s going to feel. In other words, it will have less give and therefore feel like it’s digging in to your muscles deeper.
I like a high density foam roller 90% of the time. It’s what we need to actually get the job done of working through that fascia and sending the signal to our brain to release the muscle tension.
BUT, someone like my Dad does better with a roller like this that is slightly softer which is also the kinds of rollers you’ll usually see at Target or Wal-Mart. If you’re just starting out or working through an injury that might be a better bet for you as well!
Starting out with a softer roller means you will actually use it because it doesn’t hurt so bad and simply doing it is better than having a roller that never gets used!
Just remember these rollers break down faster and if it’s too soft you aren’t actually working anything. Plan to use it for a year and then upgrade to a higher density foam roller.
Do you need a vibrating form roller?
Need is a strong word. Want, probably because it’s fun and we’ve already discussed my love of all things pre-hab to keep me running injury free.
Brands report that the vibration helps to break up the fascia even further. I think this is partially because the vibration distracts the muscle and allows you to stay on a spot longer to work in to the tightened area.
- I do love the vibration for warming muscles up PRIOR to a workout.
- I don’t in general like it when people roll immediately after a workout because they don’t stay on spots long enough or are simply rubbing inflamed muscles.
- Whole Body Vibration has been shown to increase blood flow, which does help with muscle recovery. Does this apply to just vibration in a specific area, the science is still out.
- We know that the vibration helps to stop pain signals, which could mean you tolerate this better than a standard foam roller.
Trigger Point Performance Grid Foam Roller
I mention the Trigger Point by brand because it is one of the most commonly carried in running stores and recognizable with its bright orange patterned surface leaving some to wonder if it’s different than the regular foam roller. It is!
The density and cross hatching marks allow it to get much deeper in the tissue. I don’t recommend this as first foam roller, but over time it’s a great tool and one that actually sits in our living room for us both to use daily.
The Massage Stick for Runners
The Massage Stick was actually one of the first tools I was introduced to during my marathon training in 2005…yikes it’s been so long!
No one was foam rolling back then, but we were carrying around sticks even when the airports started asking if they were weapons.
I LOVE the stick for working on tight calves and inner thighs {checkout a few tips on this around 4 min}. However, it doesn’t let me get my shoulders, sides and back the way I can with the foam roller…yup just another reason we have so many “tools” in our house to keep me running straight.
Massage Balls for Runners
Yoga tune up balls were the start of this new trend, which are now pretty standard tools for anyone looking to get in deeper on a knot. I actually have a variety of these balls:
- the small Trigger Point ball for digging in to my glutes and great for those with plantar fasciitis
- the larger Trigger Point ball for rolling my abdomen (read why)
- a double ball for shoulders and neck
I’ve heard a lot of people say just use a lacrosse ball, but honestly I don’t know anyone who has one of those so I might as well buy one of these durable one’s to roll around my living room. These balls are going to get much deeper, so be prepared to hold yourself up to reduce pressure as you get used to it and of course they too are much easier for traveling.
Another one that I’m often asked about is the R8 Roll Recovery, which you can see I did a full review on and personally don’t recommend…hence the reason it’s not on this list of best foam rollers for runners!
Not sure where to start with your foam roller? Try this complete guide to foam rolling to ensure you use it right.
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Pedro Esparza says
Very good information Amanda I have been using a lower density foam roller for years and never
really gave it much though, but you are correct that it no longer has the same effectiveness. Reading
your blog made it an easy choice for me to upgrade to a trigger point foam roller. I am not sure if the
vibrating foam roller is for me, but maybe one day I will make the jump. Keep up the good work.