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Best Soft Foam Roller for Beginners

    Foam rolling is an excellent method to ease muscle soreness and relieve tension. However, there are so many types and models of foam rollers in the market that beginners have a hard time picking one. So, what’s the best soft foam roller for beginners?

    The best soft foam roller for beginners should be low density and smooth on the surface to exert less pressure on your muscles. Longer foam rollers are better for beginners as they’re more stable for rolling over muscles. Always roll slowly and remember to stop if you feel sharp pain. 

    Best Soft Foam Roller for Beginners

    Keep reading the remainder of this article to learn more about foam rollers. We’ll explain how soft foam rollers work and their benefits, then tell you what to consider when buying one. Let’s dive in. 

    Check out the products below if you are in a hurry to see our top recommended soft foam rollers for beginners.

     

    How to Choose Your First Soft Foam Roller 🤔

    ow to Choose Your First Soft Foam Roller

    Foam rollers are simple but highly beneficial tools. They’re often cylindrical, but you can also find them in the shape of a ball or a stick. 

    They’re usually polyethylene foam (softer yet less durable) or EVA foam (denser and more durable).

    Some also have reinforced plastic cores to enhance density and durability.

    Foam rollers vary in size and surface, and they may be small or large, textured or smooth. 

    When you go for shopping a foam roller, there are three main factors to consider:

     

    1. Density

    Density

    Foam rollers are available in various densities that determine how hard or soft they’ll feel and who they’re best suited for.

    While the pressure provided by overly soft foam rollers won’t be enough to release tension in your muscles, overly hard ones can add to your pain or even get you bruised. 

    Start with a soft foam roller, and level up to a denser (harder) one as you learn how to use it and get used to its pressure. 

    Unlike what most people think, foam rolling shouldn’t be painful.

    It has to exert pressure in a way that feels good but not so much that you feel a sharp, unbearable pain.

    You can recognize the density of a foam roller by its color. White is usually the softest foam roller. 

    Then there are blue and red rollers which generally have a medium density, and black is the hardest.

     

    2. Size and Appearance 

    Size and Apperance

    Foam rollers come in different shapes and sizes, depending on how You should use them. 

    The standard full-size rollers (about 36 inches) are an excellent choice for beginners to start in terms of length.

    This foam roller is the proper size for massaging large muscle groups, especially for your back, because they’re long enough to be placed along your spine. 

    They also work well for massaging your hamstrings, quads, and other body parts.

    Their diameter may also vary from 5-6 inches to 3-4 inches, which affects the pressure intensity.

    Some foam rollers come in the shape of a half-round roller.

    These are usually used for leg stretches and massaging foot arches.

    There are foam-covered massagers (sticks), too. Due to the precise pressure, you can use this for legs and upper back massaging. 

    However, unlike cylindrical foam rollers, you don’t use your body’s weight and have to apply pressure with your hands. 

    Foam balls are for smaller areas that a large roller can’t reach, such as the lumbar area.

     

    3. Surface Texture

    Surface and Texture

    Foam rollers have various surfaces for different aims.

    Some have raised points designed to exert varying pressure, while others are smooth.

    Smooth rollers provide the least pressure lengthwise, and they’re cheaper. 

    On the other hand, textured foam rollers have bumps or some lines carved in the foam, reaching the muscles’ trigger points and releasing their tension. 

    Textured foam rollers provide an uneven pressure with more precision, allowing you to exactly locate problematic areas in your muscles and work on them.

    The texture of these rollers may vary by brand, but the more defined they are, the more intense the pressure will be.

    Your first foam roller should also be smooth, as textured foam rollers can cause bruises or strain your muscles. 

     

    Best Soft Foam Roller for Beginners 😍

    And here are a number of the best soft foam rollers for beginners: 

     

    GoFit Foam Roller

    This soft foam roller is an excellent option for people new to foam rolling.

    GO Fit

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    It’s also available in different sizes and comes with a manual full of exercises you can perform with your foam roller.

    Just remember to get a red or blue color that is less firm. 

    GoFit has been producing high-quality fitness products since 1999.

    The company distinguishes itself from competitors by producing superior quality products and providing education along with its products. 

    This 24-inch roller is just the right length for a general myofascial release.

    It’s neither too long for releasing your thighs and legs nor too short for your back. 

    Pros
      • Comes in different sizes  
      • Has a user manual with proper exercises you can do
      • Has a 90 days warranty 
    Cons
      • It’s short in length, which can make it hard to control
      • The soft foam isn’t very durable 

     

     

    OPTP Pro-Roller Soft Density Foam Roller

    This OPTP soft foam roller is an excellent starting point. It’s soft and doesn’t exert intense pressure, making it suitable for beginners. 

    OPTP Pro-Roller Soft Density Foam Roller

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    Moreover, it’s long enough (36 inches) to allow you to use it for different body parts and have reasonable control over your technique.

    The long size provides a large surface area to lay on.

    The product is made of highly durable closed-cell EVA foam.

    You can easily wipe it with some mild detergent and a wet cloth. And it withstands heavy use. So, you’ll have it for years. 

    Pros
      • Extremely durable
      • Soft material for gentle massage
      • The long size enhances balance and stability. 
      • It’s great for IT band, hamstrings, quads, calves, back, etc.
    Cons
      • It may feel a tad too soft for some people.
      • It doesn’t smell nice if you’re sensitive.

     

    OPTP Pro-Roller Soft Density Foam Roller - 36' x 6' - Low Density Foam Roller for Physical Therapy & Exercise
    2,462 Reviews
    OPTP Pro-Roller Soft Density Foam Roller - 36" x 6" - Low Density Foam Roller for Physical Therapy & Exercise
    • Professional Quality: Designed to withstand heavy use at the gym or in a clinic; Closed-cell foam will wipe clean easily unlike more common open-cell foam rollers
    • Maximum Durability: Constructed of closed-cell, heat-molded EVA foam to outperform and outlast store model foam rollers

     

    OPTP PRO-Roller Soft Half Foam Roller

    This product is another soft foam roller by OPTP that is one of the best choices for beginners and rehab users.

    OPTP PRO-Roller Soft Half Foam Roller

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    It contains EVA foam that’s pretty soft but at the same time durable. 

    It has a smooth surface area and a half-round shape, which is great for leg stretches and foot massage.

    The half-round design makes it especially effective at releasing the shoulders and neck. 

    It can withstand heavy use in gyms and clinics like its round counterpart.

    So, if you buy it for personal use, it’ll last you many years. 

    Pros
      • Durable material
      • Lightweight and easy to carry
      • The closed-cell foam makes cleaning and wiping easy. 
    Cons
      • It doesn’t roll like the cylindrical rollers. 

     

    OPTP PRO-Roller Soft Half Foam Roller 36” x 6' x 3” PSFH36B
    313 Reviews
    OPTP PRO-Roller Soft Half Foam Roller 36” x 6" x 3” PSFH36B
    • Professional Quality: Designed to withstand heavy use at the gym or in a clinic; Closed-cell foam will wipe clean easily unlike more common open-cell foam rollers
    • Maximum Durability: Constructed of closed-cell, heat-molded EVA foam to outperform and outlast store model foam rollers
     

     

    Pro-Tec Athletics Orb

    This soft foam roller is in the shape of a ball with bumps that allow you to reach curved areas that other rollers can’t.

    Pro-Tec Athletics Orb

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    Besides, it exerts a focused pressure for myofascial release and deep tissue massage. 

    It’s made of non-toxic EVA/Polyolefin foam and comes with a user manual with details about how to use it.

    Plus, it’s travel size and easy to carry around. 

    The firm design makes it a bit aggressive for beginners. So, only use it after consulting with a coach, physical therapist, or physician. 

    Pros
      • Very portable. 
      • Excellent for deep tissue massage
      • Massage curved and hard-to-reach areas
      • Unlike traditional rollers, you can roll it in any direction
    Cons
      • It’s too small to be used in large areas
      • It may get deformed under excessive weight

     

    Pro-Tec Athletics The Orb Massage Ball - 5' Pink
    2,348 Reviews
    Pro-Tec Athletics The Orb Massage Ball - 5" Pink
    • Multi-Directional Roll Provides Focused Massage To Target Areas
    • Deep Tissue Massage Reduces Muscle Fatigue And Tightness, Promotes Flexibility, And Enhances Performance

     

    Yes4All Premium Medium Density Round PE Foam Roller Therapy

    This product comes in four colors and lengths. So, you’re sure to find an option that fits your needs.

    Yes4All Premium Medium Density Round PE Foam Roller Therapy

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    The standard 36-inch size provides more surface area and allows better control. 

    The foam roller is made of Polyethylene foam and has a sturdy but smooth surface.

    It’s generally firmer than similar products, so it’s excellent for heavier individuals. It supports up to 250 pounds. 

    If you need a sturdier option, you can upgrade to the version made of extra firm foam. 

    Pros
      • Made of high-quality foam
      • Firmer than other soft rollers
      • Suitable option for heavy people
      • Reaches trigger points effectively 
      • Lightweight and easy to carry around
    Cons
      • Complaints about customer service
      • The shape may change after a while, affecting the way it rolls.

     

    Yes4All Premium Medium Density Round PE Foam Roller for Physical Therapy - 36inch (Purple)
    7,268 Reviews
    Yes4All Premium Medium Density Round PE Foam Roller for Physical Therapy - 36inch (Purple)
    • HIGH-QUALITY FOAM ROLLERS: Made from high-quality PE 30% heavier and firmer than the ones from the same class for deeper massage than standard foam rollers. Smooth, anti-slip, lightweight yet can retain support 250 lbs and shape after heavy uses
    • LIGHTWEIGHT AND PORTABLE: Come in a variety of colors and lengths to choose from, easy to choose the perfect fit, and bring with you anywhere be it the park or your office to have solid muscle pain relief workouts

     

    MELT Method 18″ Performance Soft Foam Roller

    This latex-free beginner-friendly soft foam roller is significantly softer than traditional foam rollers.

    MELT Method 18

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    Therefore, it’s excellent for light massages. 

    Sue Hitzmann, the renowned physiologist, designed the carved surface patterns, which enhance the foam rollers’ ability to open knots in your soft tissue.

    The textured surface increases its tension-releasing power. 

    The product is compact and only 18 inches long easy to carry everywhere. And it fits easily into your gym pack. 

    Pros
      • Latex-free
      • Durable materials
      • Easy to carry around 
      • Withstands up to 450 pounds 
    Cons
      • It can be short for some larger areas and muscle groups.

     

    MELT Method 18' Performance Soft Foam Roller
    7 Reviews
    MELT Method 18" Performance Soft Foam Roller
    • Significantly softer than traditional rollers, MELT rollers create a compression that is ideal for rehydrating connective tissue, the flexible support structure of your body, so you can make immediate changes and create remarkable lasting results.
    • Helps restore the fascia's ability to support muscles and respond to repetitive movement. Great before and after workouts for weight lifting, running, golf, tennis as well as other sports and athletic activities. Pairs well with Yoga and Pilates.

     

    Frequently Asked Questions ⁉

    Frequently Asked Questions-

    Is a Hard or Soft Foam Roller Better?

    A hard foam roller is more effective than a soft one in breaking knots in your muscles and releasing tension.

    Using a hard foam roller, you can apply more pressure directly on the sore areas and accelerate recovery, although it can be painful.

    But, soft foam rollers are a good starting point for beginners. 

    How Many Inches Should My Foam Roller Be? 

    If you’re a beginner, the standard foam roller size is perfect – 36″ in length and 6″ in diameter.

    Such a long and thick foam roller provides more surface to lay on, and you’ll have better control over it.

    You can gradually scale up and go for shorter and thinner rollers to precisely target areas.

    Key Takeaways 👍

    Stay fit

    Foam rolling is an excellent technique for reducing muscle soreness and tension while increasing flexibility and range of motion. 

    As a beginner, always start with a soft, low-density foam roller that doesn’t have any texture on the surface.

    This foam roller is also cheaper, and you can change it after a while.

    It would be best to go for long foam rollers that better support your longer muscles. 

    Last update on 2022-10-13 / Affiliate links / Images from Amazon Product Advertising API

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    James Wright

    James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

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