Nailing a workout is a great feeling until the post-effort soreness, tightness and fatigue sets in. A muscle roller stick, sometimes called a muscle roller or massage stick, can help alleviate knots and muscle fatigue after a workout.
The Best Muscle Rollers UK 2021
Because your health is no joke, we’ve researched several different muscle rollers focused on your needs, budget, and functionality. Whether you’re concerned with price, size, muscle therapy, or portability, we’ve got you covered. Here is our list of the 10 best muscle rollers.
1. NIKE RECOVERY FOAM ROLLER
With the Nike Recovery Foam Roller you ensure that your muscles stay nice and loose and you don’t get any muscle pain. The Roller is also perfect for repairing an injury. The Nike Foam Roller has a textured surface for the best flexibility and range of movements. The grooves provide a local massage to specific muscle groups.
When I received it, I was afraid it’s not wide enough for back rollers. But it’s actually perfectly sized for all application, while being nice and compact. The rubber profile gives it a really nice grip so you don’t need a Yoga mat to use it and the texture adds a nice level of massage to the exercise.
2. Rollga Foam Roller
Designed by a marathon lover, the unique shape of this foam roller is designed to create more pressure points in areas that don’t directly go over your various bone structures, making for a more comfortable experience that manages to penetrate deeper than traditional models. The upshot is that you can roll for longer without pain, with better results in the process.
Being a cyclist and someone who works at a computer all day, I’m constantly in a forward closed position. To open up my chest and back, I like to do specific stretches, especially on the foam roller. The Rollga roller is only 18 inches long and works great for the majority of rolling techniques most users will do.
However, if you want to turn the roller vertically and lay head to rear for a thoracic spine stretch, the roller isn’t long enough. Searching the company site and videos, I found that Rollga suggests using two of their rollers end to end. Honestly, even though they aren’t that expensive, I would not buy two of the same rollers and will just use my smooth standard roller for this stretch.
3. TRIGGERPOINT Grid, EVA Foam Roller
Rolling out with the TriggerPoint GRID Foam Roller helps reduce muscle and joint pain, increase circulation and flexibly, and improve your overall range of motion. The GRID is ideal for beginner to advanced foam rollers and suitable for non-athletes and athletes alike.
Durably constructed, the GRID features a multi-density EVA foam exterior over a rigid, hollow core to withstand repeated use while maintaining its shape. The foam roller has been tested to withstand weights up to 500 pounds.
Targeting major muscle groups throughout the entire body, the GRID is ideal for rolling through target areas, tight muscles, knots, and kinks. The unique patterned design mimics a massage therapist’s hands, allowing you to self-massage wherever you go.
4. Core Balance Foam Roller
This particular foam roller comes with a user and exercise guide with all the information you need to use it straight away. It measures 33cm x 14cm and is lightweight and easy to both carry around or to store. That means you can take it to the gym, yoga classes, Pilates sessions and more.
It also has a wipe clean surface for long-lasting and hygienic use.
You may have heard of this brand from our article on the best yoga mats. This roller relieves aches, pains and muscle tensions from the grid design. It also breaks up soft tissue adhesions and targets painful trigger points that will often develop after a workout.
This product features a hollow plastic core with a foam grid exterior for a deeper penetrating release. The mini foam roller bumps on the product act as the hands and fingers of a masseuse to help target and loosen tight muscle knots effectively.
As you roll your muscles you will increase the flow of blood and oxygen to the targeted area. As you roll before a workout, you can help increase your performance or use it after a workout to boost your recovery time and help protect you from any injury.
5. Adidas Textured Foam Roller
Compact and lightweight, the textured foam roller allows you to target tight muscles; helping to increase mobility and accelerate recovery. The raised bobbled texture also massages the muscles, promoting blood flow and releasing tense tissue.
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6. TriggerPoint GRID2.0 Foam Roller
Featuring a hollow core design, the TriggerPoint GRID Foam Roller is composed of a patented multi-density foam surface to deliver firm compression on tight muscles, knots, and kinks. The proprietary Distrodensity zones replicate the feeling of a massage therapist’s hands, which help promote the flow of blood and oxygen – the key nutrients needed to repair muscles. Ideal for beginners to advanced rollers, the GRID Foam Roller releases muscle pain and tightness, improves mobility, and increases circulation to help users move and feel better.
TriggerPoint empowers people of all lifestyles to move and feel better. TriggerPoint designs and develops innovative massage therapy tools that mimic the touch of a therapist’s hands – making their foam rollers, hand rollers, massage sticks and balls ideal for individuals of all ages, sizes, and athletic ability.
7. Meglio Grid Foam Roller
The Meglio Grid Foam Roller uses a combination of smooth rectangles and knobbly ridges to get the soreness out of your legs. It costs a lot less than a sports massage, and it’s pretty good value compared with other foam rollers out there too.
Fausto Coppi had a team of soigneurs who would carry him around his hotel during Grand Tours so that he could save his legs for attacking Bartali or Robic on the high cols. The rest of us have to make do with something like the Meglio Grid Foam Roller, which, with its cleverly designed knobbles and flat sections, actually does a great job of mimicking a soigneur’s palms and fingertips to deliver a targeted massage. It will not carry you around your house, though.
Why use a foam roller? Foam-rolling your muscles is beneficial if you’re a regular rider. You probably don’t need me to tell you that myofascial release – aka massage – can speed up recovery, increase flexibility and iron out the tightness in your bike-riding muscles.
When I was writing this feature about indoor training during the lockdown, Laurence Plant, clinic director at the Henley Practice(link is external), told me: ‘Any cyclist not foam-rolling their quads is going to develop issues around the hip, because they won’t be releasing out their iliotibial band and their vastus lateralis, which is the lateral aspect of the top. Or, if they don’t manifest at the top, the problems will manifest around the knee.’
For foam-rolling newbies, the Meglio might look scary. It is basically a hollow plastic cylinder with a sleeve of very dense, alternately spiky and smooth foam wrapped around it. It does not ‘squidge’ like a traditional foam roller – it’s very rigid and does not deform.
8. Maximo Fitness Foam Roller
Maximo Fitness is rather a new popular brand of CrossFit and Sports products. Its goal is to design only the best sports equipment both for professionals and for amateurs. This company provides innovative and superior products at a reasonable price. So you should probably quit considering whether you ought to purchase this product and go straight to the “buying” part of the whole process. Start accelerating your workouts and reducing your muscle pains. The device is incredibly easy to combine with any athletic activity.
Its main feature is medium foam density which is firm enough to provide support but isn’t coarse and hard. It also has a textured surface to provide more comfortable and deep muscle massage. Due to this special rough texture, you are able to stretch your muscles in the shortest amount of time. This model will suit both beginners and experienced users providing blood circulation improvement. In general, if you lead a sedentary lifestyle, your muscles really need some relaxation. So, buy this foam roller and feel an immediate result.
9. REEHUT 2 in 1 Foam Roller
The Reehut Two-in-One High-Density Muscle Roller is a well-made lightweight and portable bumpy textured foam roller that has an inner smooth foam roller core. This allows you to start with the smoother part to work out the surface level kinks, and then insert it back into the firmer, bumpy outer foam roller to get deeper into the tissues.
Made of one hundred percent EVA materials, this foam roller is strong and durable. It will not lose its shape or diminish in integrity with repeated use. It also comes with an eighteen-page e-book explaining how and why this is the best textured foam roller you can buy!
The Reehut Two-in-One High-Density Muscle Roller comes with a free carrying case to make it easy to bring with you when you go to the gym or travel. You can look forward to a nice long deep-tissue massage every day after work from the comfort of your own home!
10. The BLACKROLL® STANDARD
The BLACKROLL® STANDARD takes just a little effort with simple exercises to provide noticeable increases in muscle performance and elasticity. Consistent exercise with the will enable its effects to last longer. Functional exercises can also be wide-ranging and powerful. Find a variety of exercises on our homepage – so you can get started right away.
The STANDARD foam roller is great for many reasons, but a key use of the product is to incorporate it with your regular fitness routine to aid better movement. If you are someone who undertakes yoga, pilates, strength training with weights, hiking, running or any physical activity, the BLACKROLL® STANDARD is for you.
The roller helps reduce strain and prevents injury so you can continue to push yourself while optimizing your body to keep going.
What to Look for When Buying a Muscle Rollers Stick
Muscle roller sticks come in a variety of designs, lengths, and densities.
The right massage stick for you will depend on the severity of the injury, your pain tolerance, and your level of activity, among other factors.
That said, there are a few basic things you should be looking for in a good massage stick. Here are a few things to keep in mind while you shop.
Muscle roller sticks vary widely in terms of how flexible they are.
Some sticks have a flexible core for treating sensitive areas of the body, while others have a rigid core that is ideal for targeting deep knots in the larger muscle groups.
The length of a muscle roller stick not only determines its portability, but also the parts of the body it can be used on.
Generally speaking, longer muscle roller sticks are ideal for massaging wide areas of the body, such as the back, while shorter massage sticks are perfect for targeting the calves, hamstrings, and quads.
Before purchasing a massage stick, think about how you intend to use it and whether you plan to travel with it.
Muscle roller sticks have different surfaces.
Some are covered with a cushioning layer of EVA foam, while others have spiked or ribbed surfaces.
Before purchasing a muscle roller stick, consider your pain tolerance and intended use for the stick.
Many muscle roller sticks feature ergonomic handles that not only provide you with greater control during use, but also help prevent hand fatigue.
A muscle roller stick’s price is usually a good indicator of its quality.
Cheap muscle roller sticks tend to be made with cheap plastic parts that squeak or fall apart over time, whereas more expensive muscle rollers sticks are usually made from high-quality materials that won’t deteriorate with repeated use.
You have some basic information on the best muscle rollers to consider across all price points. You need to assess what you plan to use the muscle rollers for and how often you will be using it in order to make the most informed decision. Whichever model you decide however, one thing is for certain and that is that foam rolling is an excellent way to relieve sore, tight muscles, improve recovery, and provide additional stress relief.