What Size Foam Roller Do I Need In 2023?

What Size Foam Roller Do I Need?

A question that many individuals have is, “What size foam roller do I need?” There is a huge load of choices over on Amazon or your neighborhood sports shop and it can be a little bit overwhelming while figuring out foam roller sizes.

In any case, we’re here to assist with everything foam roller length and diameter! We’ll separate this normal question and give you some quick advice to help you while purchasing your first foam roller.

Foam Roller Size

Foam rollers differ by length and diameter. You can frequently find 3 lengths: 12, 24, and 36 inches. For diameter, foam rollers range from 3-6 inches. The size you need relies upon the muscle bunch you need to target. A more extended, thicker roller is ideal for the legs, while a smaller more limited one is ideal for the shoulders for instance.

Foam Roller Sizes: What muscle bunches do I anticipate using it for?

What Size Foam Roller Do I Need
What Size Foam Roller Do I Need?

If the legs, hip flexors, or glutes, then, at that point, you’ll likely need to stick with a bigger one, presumably 36 inches in length.

You’ll likewise need one of the bigger diameter ones of around 5-6 inches. Most rollers are this width, worry don’t as well if the one you’re considering doesn’t specifically mention this.

For more modest muscles like in the shoulders or neck, then, at that point, you’ll need a more modest one, both in length and diameter that is a bit easier to manage. You might even consider a rollerball for a tiny region like under your shoulder bones.

What Size Foam Roller for Back?

Simply a quick expression of caution here. You shouldn’t really carry your spine out. Remember, rollers manage muscles and not bones. All things considered, there are bunches of exercises you can do to relieve back pain, including with the hip flexors, bottom, or glutes for instance.

If you’re going to involve a foam roller for your back pain, then, at that point, you’ll need to stick with one of the more drawn-out, firmer ones. This is on the grounds that you’ll regularly be putting your full body weight, either the glutes, hindquarters or hip flexors on the roller. Also, this will simply be easier with a more extended roller that won’t pack under your weight.

Whether or not you get a smooth or finished roller is really dependent upon you.

Will I take it when I go traveling?

If you intend to take it with you on vacation, then, at that point, you’ll need a more modest one, presumably 12 inches that will fit easily into your suitcase.

You may likewise consider a more modest diameter one as well so you can bring a greater amount of the great stuff-garments! Or on the other hand, bring home some souvenirs with you.

Many individuals have a movement roller for this situation, and afterward, have a standard one that they use at home since they’re a lot easier to manage.

How thick of a roller do I need?

Some individuals love the firmer rollers, while others disdain them. Evaluate maybe a couple of models at the exercise center if possible so you can see what works for you. As a rule, however, the firmer ones are a bit more strong.

Similarly, others love the ones with little handles on them while others disdain them.

We should dive into more details about every one of these things.

Foam Roller Diameter

Most foam rollers are 5-6 inches in diameter. The vast majority find that this size is comfortable for getting their body onto it and afterward rolling over it. There are by and large two motivations behind why someone would pick a foam roller with a more modest diameter, for example, 3-4 inches:

Those wanting a more designated rub for a specific region of their body.

Physical treatment patients or more established clients need to be nearer to the floor while rolling for some additional stability.

If you’re looking for your first roller, stick with the more versatile 5-6-inch ones.

AmazonBasics High-Density Round Foam Roller – 12-Inches

811sxiolfES. AC SL1500 min

Amazon Basics High-Density Round Foam Roller for Exercise

  • High-density foam roller with molded edges
  • Ideal for balance, strengthening, flexibility, and rehab exercises
  • Made in the USA from molded polypropylene to maintain firmness
  • Lightweight, easy to clean, and transport
  • Measures approximately 12 x 6 x 6 inches (LxWxH)

Foam Roller Length

Whenever individuals pose the inquiry, “What size foam roller?” it’s normally the length that they are wondering about the most. In spite of the fact that there is a huge load of foam roller designs, they regularly come in three pretty standard sizes. We’ll discuss them briefly here:

  • 36 inches. This is normally the longest foam roller available from most companies and it settles on an ideal choice for rolling your back. A more limited foam roller might not have the option to do this exercise effectively.
  • 24 inches. This length of a foam roller is ideal for more modest pieces of your body like your arms and legs.
  • 12 inches. This little foam roller works all around well for workouts in little spaces. It’s likewise an incredible pick if you’re going to go with it, for example, to a yoga class or in your suitcase out and about. Finally, you might need to consider the more limited one if you’re using it if you have something like plantar fasciitis and are using it on your feet.

What about your first foam roller? We recommend sticking with the 36-inch one. They’re sufficiently long to cover your entire back. In addition, they’re more steady and easier to control for doing things like hamstring exercises than the more limited ones.

Compare Foam Rollers

Do you need to see the scope of options for rollers available? Here are only a couple of them to look at for yourself:

Comparison Chart
Amazon Basics High-Density Round Foam Roller for Exercise, Massage, Muscle Recovery – 12″, 18″, 24″, 36″
Check Price On Amazon
TriggerPoint GRID Foam Roller for Exercise, Deep Tissue Massage and Muscle Recovery, 2.0 (26-Inch)

Check Price On Amazon
The Original Body Roller – High-Density Foam Roller Massager for Deep Tissue Massage of The Back and Leg Muscles – Self Myofascial Release of Painful Trigger Point Muscle Adhesions

Check Price On Amazon

Foam Roller Firmness

Firmness is the final thing to consider while buying a foam roller. The overall guideline concerning this is that the firmer or harder the roller is, the more intense the back rub will be. The milder it is, the more delicate the back rub will be. Keeping that in mind, it’s frequently recommended that beginners go with a gentler foam roller while cutting-edge clients get a firmer one.

In spite of the fact that there are exceptions, shading can regularly give you a hint with respect to the firmness of the foam roller. White ones are generally produced using open-cell polyethylene foam and are the mildest. The delicate white ones can sometimes twist pretty easily, so ensure you buy one that assurances against this. There are additionally some vibrating foam rollers which are a nice option to consider also.

What are Foam Rollers Made Of?

Blue or green foam rollers are produced using EVA foam, however, have shut cells and are medium firm. Finally, the dark rollers are produced using shut cell polyethylene foam using high hotness which makes them extremely firm.

What Size Foam Roller Will Work for Traveling?

If you’re looking for a movement roller, here are our top recommendations. If you have a bit of room in your suitcase, then, at that point, consider bringing along a 12-inch foam roller. It’s short sufficient that it can fit into most suitcases.

You might likewise consider a muscle roller stick. It’s typically around this same length, or slightly longer. Anyway, it enjoys the benefit of being significantly more reduced if you need to save space for that large number of souvenirs!

Finally, if you simply go portable luggage, or truly don’t have that much space, then, at that point, pick a back rub ball. It’s with regards to the size of a lacrosse ball and can fit into the center of your hand easily. It works well for targeting those little regions.

Here are some of our recommendations for those venture-out rollers to get out those kinks from the plane or vehicle!

Comparison Chart
Amazon Basics High-Density Round Foam Roller for Exercise, Massage, Muscle Recovery – 12″, 18″, 24″, 36″
Check Price On Amazon
Idson Muscle Roller Stick for Athletes- Body Massage Sticks Tools-Muscle Roller Massager for Relief Muscle Soreness, Cramping, and Tightness, Help Legs and Back Recovery, Black Green
Check Price On Amazon
Kieba Massage Lacrosse Balls for Myofascial Release, Trigger Point Therapy, Muscle Knots, and Yoga Therapy. Set of 2 Firm Balls (Blue and Red)
Check Price On Amazon

Summary: What size foam roller do I need?

We trust this short article has assisted you with the question, “What size foam roller do I need?” Remember, the basic choices you have are regarding length (long-36 inches, medium-24 inches, and short-12 inches), as well as firmness (delicate medium-hard). Best of luck in choosing the best foam roller for you!

Need to buy a foam roller? Look at our Foam Roller Reviews.

Or then again, if you’re buying a foam roller, you can likewise look at one of our top picks here, the TriggerPoint Grid:

TriggerPoint GRID Foam Roller with Free Online Instructional Videos, Original (13-Inch), Black

81vsqACYpL. AC SL1500 min

TriggerPoint GRID Foam Roller for Exercise

  • Patented foam roller design offers a superior, multi-density exterior constructed over a rigid, hollow core
  • Constructed from quality materials that won’t break down or lose shape from repeated use
  • Includes access to a free online instructional video library on foam rolling best practices from the experts at Trigger Point
  • Trusted foam roller of physical and massage therapists, coaches, trainers, and athletes
  • Original GRID: Standard density, 13 x 5.5 inches, 500-pound weight limit
  • Trigger Point Performance

Foam Roller Size FAQs

There are various normal questions that individuals have regarding what size foam roller is ideal. Here are the solutions to some of the most famous ones.

What size foam roller would it be a good idea for me to get?

A great many people ought to select a 36-inch long, and 6-inch diameter foam roller. This is the most versatile size that will permit you to target both huge and little muscle gatherings. If you’re using your foam roller while traveling, then, at that point, consider a 12 or 18-inch roller that will fit easily into your suitcase.

What size do foam rollers come in?

By and large, foam rollers come in three sizes:

  • 12-inch
  • 18-inch
  • 36-inch

There are various surface options and varying diameters too. Notwithstanding, the most well-known option is a smooth roller that has around a 6-inch diameter.

Are uneven foam rollers better?

Smooth foam rollers regularly settle on an incredible choice for beginners since they are a bit less intense than rough ones. The rough or finished rollers are better for individuals who are experienced with rolling since they can all the more precisely target trigger points.

Would it be a good idea for you to foam move consistently?

You can certainly foam roll consistently and the vast majority see some great outcomes with it when done for just 10 minutes every day. After some time, you ought to bit by bit feel less throbbing painfulness if doing foam rolling routinely.

Give your Opinion about Foam Roller Sizes

What are your musings about the best length of a foam roller? Could it be said that you are going for the 12, 24, or 36-inch ones? Or on the other hand, another size variation? Did we answer your question, “What size foam roller would it be advisable for me I get?” Leave a comment underneath and let us in on what you think. We’d very much want to hear from you.

Additionally make certain to give this article an offer on Facebook, Pinterest, or Twitter. It’ll assist others with liking themselves and finding this valuable asset.

You might also likeā€¦