The Best Foam Rollers Australia [2024] - Plus, How To Choose
A foam roller is the must-have affordable, self-massage equivalent to a massage therapist
If there was just one bit kit that we believe everyone looking for smarter recovery it would be some type of foam roller. Although we can’t argue that a set of hands in a massage is hard to beat for a recovery experience, we know there are also many ways to achieve the same result that are much more cost effective.
To be honest, we opt for a traditional, hands-on remedial or deep tissue massage from a professional about once a fortnight. In between those sessions though, it is important to continue your own self-massage for myofascial release and muscle recovery to stay on top of tight and fatigued muscles.
The type of training you are doing and the areas of the body that require muscular release will require certain types of foam rollers or trigger release balls for best effect. Sure, the standard cylindrical foam roller is an easy fail safe pick, but there are plenty of specifically designed rollers to target different needs.
Among the handfuls of foam rollers we have tried and tested on our bodies in this article we give you 9 types of foam rollers to use for muscle recovery and give an insight into how to go about picking the best foam roller for you.
Why Use A Foam Roller?
Myofascial release is the name of the game when foam rolling. Our fascia is an often neglected feature of our complex bodies. It is a common mistake that many people make when getting stuck in to their recovery and going hard and deep at the muscles to get them to release - they ignore the fascia.
The fascia is a soft connective tissue that runs the whole way around the body and sits below the skin but above the muscle. This fascia can present a barrier when trying to release stubborn, chronically contracted tight muscles. If the fascia isn’t released first, the muscle can’t effectively be accessed. Our fascia can become locked up for reasons of disuse, overuse, injury or even stress and this ‘adhesion’ can result in painful, tender and restricted muscle movement that reduces mobility and performance. Enter…self-myofascial release using a foam roller.
There are various studies showing that self-myofascial release using a foam roller can improve short-term flexibility and recovery from muscle soreness. This type of muscle recovery has also been shown effective at relieving other common muscle and joint issues like ITB syndrome and shin splints.
A foam roller, in conjunction with some of our other practices in our pillars of recovery, is an inexpensive approach to recovering well from exercise, injury, maintaining mobility or just recovering from a hard day.
Top 9 Best Foam Roller Australia 2021
Our Top Picks
Best Overall:
TriggerPoint GRID Foam Roller at Amazon
The most popular, durable and trusted brand of recovery roller on the market.
Best for Travel:
Brazyn Morph Collapsible Foam Roller
Collapsible roller says it all, flat pack your foam roller to take it in your bag to travel anywhere with it.
Best High Density:
5Billion High Density Foam Roller at Amazon
Targeted massage for the most avid yoga, fitness, pilates, running and weight training athletes.
Best Budget:
OzStock Eva Foam Roller at Amazon
Best beginners foam roller for exercise recovery that won’t break the bank.
Best Vibrating:
Perfect for effective warm ups and for an added buzz to your post workout myofascial release.
Best Short Roller:
Honeytecs Half Round EVA Foam Roller
Has one round edge and one flat edge for multiple uses. Perfect for a compact home recovery set up
Best Stick:
Tiger Tail Massage Stick at Amazon
Deep relief of joint and muscle aches, and the cushioned outer layer won’t pinch your skin.
Best for Cyclists:
Trigger Point Foam Massage Ball at Amazon
Targeted muscle release perfect for chronically contracted muscles in hard to reach places like the hips.
Best Roller and Ball Combo Set:
A bit of everything for a well rounded approach to muscle release and smarter recovery for athletes.
Best Overall: Trigger Point Grid Foam Roller
The best foam roller overall is the Trigger Point Grid Foam Roller. As we said, there’s few recovery items that beat the humble foam roller for an essential item whether you are recovering from a heavy training session, a sports injury or are looking for a home option for muscle recovery. The Trigger Point brand is easily the most popular and most trusted foam roller and myofascial release tool brand so you will have no problems trusting its quality. Its super light weight, hollow core, high density foam design is used by athletes, trainer, coaches and wellness practitioners globally for mobility, pain relief and faster recovery. It is constructed from quality materials that won’t break down or lose shape from repeated use and includes access to free online instructional video library on foam rolling best practices from the experts at TriggerPoint. Another plus, it comes with a 1 year warranty on repairs.
Best For Travel: Brazyn Morph Collapsible Foam Roller
The best portable foam roller in Australia for travel is easily the Brazyn Morph Collapsible foam roller. It is the most portable and storable foam roller in the world, The Morph provides the usability and functionality of a standard size foam roller with groundbreaking Collapsible Core Technology. This handy foam roller means allows you to be able to take care of your body anywhere and anytime without compromising on quality. Not a bad price either. And, if you don’t like it (which we are sure you will), it comes with a 30 day money back guarantee. For the enviro conscious, because it's the right thing to do, the morph is constructed of strong but eco-friendly materials like bamboo and aluminium.
Best High Density: 5Billion High Density Foam Roller
Buying the best foam roller in Australia can definitely be a little confusing even for those are experienced at recovery. High density foam roller like this one gives you an extra firm feel which allows you to go a little bit deeper on your muscle release. The multi density design of the 5Billion foam roller delivers targeted massage and means you can dig into stubborn areas and go a bit softer with the flatter section of the roller on other more tender muscles. he foam roller is made of EVA foam, more durable than standard polypropylene. Extremely durable maintains shape supports 500 lbs. The foam density suits Intermediate, Advanced and Deep Tissue Massage. At 13" long and 5.5" in diameter, this considered design makes it support your Upper Back, Lower Back, Glutes, Iliotibial-band, Quadriceps, Hip-flexors, Hamstrings more comfortable. Another bonus, it also comes with a free carry bag to lug it around.
Best Budget: OzStock Eva Foam Roller
The OzStock Eva is one of the most affordable foam rollers we have come across that still maintains a quality offering. This is the second most purchased foam roller on Amazon in Australia at the time of writing so it is super popular. This option is perfect for beginners who are looking to add a cost effective piece of muscle recovery gear to their home set up or also for a bit of kit that they don’t mind being bashed around a little bit. We would recommend this option for trainers and coaches who are looking to buy a bulk amount of foam rollers to use as a client offering in a gym or outdoor training setting. The EVA is 45cm long making it a perfect size for the majority of foam roller requirements and is water and oil resistant which again makes it ideal for reliable and durable outdoor use.
Best Vibrating: Theragun Wave Roller
Why not supercharge your foam roller recovery routine with a bit of vibration? Made by one of the leading recovery and wellness brands today, Therabody, you can be sure this vibrating foam roller will not let you down. The many benefits of vibrational therapy for recovery including reduced DOMS, reduced pain, increased range of motion and flexibility all apply to this amazing device. The Wave Roller combines powerful vibration therapy and an innovative wave texture to deliver the most powerful, efficient full-body foam rolling experience. This Bluetooth® enabled vibrating foam roller allows you to connect to the Therabody app for personalized recovery routines, releasing tension and increasing mobility where you need it most.
Best Half Roller: Honeytecs Half Round EVA Foam Roller
If you prefer your roller to stay put while you work the body around it instead of a full roller that moves with you, this would be suitable. Half Round Rollers are an extremely versatile piece of equipment. They are very effective when used for balance training to help develop the core stabilisation muscles, balance and improved flexibility. Like round foam rollers they are Self-Myofascial Release (SMR) designed to target trigger point areas in the body to help relieve muscle tension and tightness. Commonly used in Pilates half round rollers are ideal for an extensive range of stretching exercises across all workout regimes. They are highly beneficial in many injury rehabilitation programs and great for abdominal and spine stretches in yoga. It has both flat and round sides for versatility in pilates, yoga, and stability exercises.
Best Stick: Tiger Tail Massage Stick
This is where we get a little more specialised in our roller type selection. While the standard roller is thick, round and cylindrical for rolling on the back and large muscle groups while the roller is on the ground, this thinner stick version is made for controlling with the hands. This gives you the ability to focus the pressure of the stick on knots while the roller section rotates around the handles. This design also makes the stick suitable for a partner to use on you too. This 18-inch massage stick from Tiger Tail is perfect for runner, crossfitters, cyclists and professional athletes looking for a little more of a specific foam roller experience. The best part is it comes with a 3 year warranty which gives you confidence to buy.
Best for Cyclists: Trigger Point Foam Massage Ball
Once again we recommend the Trigger Point versions of the massage lacrosse balls. Of course, other options that are similar to this include a golf ball, hockey ball, baseball or cricket ball, but this specifically designed myofascial release ball is made of hard foam that is suitable for rolling across the skin. You can use this tiny ball on your shoulders, neck, glutes, back, and more. Its compact shape and size make reaching smaller muscle groups easier than your typical foam roller. The Trigger Point MB1 Therapy Ball delivers direct deep tissue compression for fast relief of aches, pains and muscle fatigue. Designed to replicate the pressure of a massage therapist's band, the MB1 is ideal for targeting small muscles such as calves, pecs and piriformis (buttock). The size of the Trigger Point massage ball also makes it a suitable travel or on-the-go muscle recovery tool to keep by your side when you need it most. We take this one to work and roll it around the back when we sit and also roll it under the arch of the foot.
Best Roller and Ball Combo Set: Blackroll Athletes Kit
All you need to effectively activate, perform and recover in sports! Features: BLACKROLL® STANDARD black, BLACKROLL® MINI, BLACKROLL® BALL 12 and BLACKROLL®LOOP Band green (medium). All packed in the ultra light BLACKROLL® Gym Bag. Ideal for activation, recovery and injury prevention in sports, pre and post training or competition. Ideal for travelling - Self care on the go made easy. The tool kit that every sports player or athlete should have accessible at all times to support a successfull and injury free sporting career.
How To Choose The Best Foam Roller For Me
Out of all of these options it is about picking what works for your specific fitness, recovery or injury requirements. Generally speaking, any of these types of foam rollers could be made good use of for anyone looking for muscle recovery but it is also smart to be selective about what you actually need to make the most of your money. There are several features you need to consider when choosing your best type of foam roller:
Firmness: If you are new to foam rolling or have very sore and sensitive muscles, a roller that is too firm can feel like torture. A softer foam is definitely recommended in this case, but for those who are conditioned to myofascial release and are happy digging deep we would suggest a more firm type of foam. In this case a harder, denser foam will produce less give and allow you to get into the muscle a lot deeper.
Design: When we talk about design we mean what is the outside of the roller covered with. A completely flat surface might suit some, but others like spikes and grids which assist in digging around a little further into the muscle. Design alols refers to how the roller is used. A standard cylindrical roller might be suitable for a beginner, as well as for general rolling over the back and larger muscle groups. A stick or ball roller however, is recommended for a more targeted release. We would recommend a stick or ball type roller for those who are more experienced at recovery and have a higher degree of knowledge of which body parts should be targeted.
Portability: We always travel with some type of foam roller when we race and usually carry a ball of some sort in a gym or work bag to use anywhere. If you’re looking to travel with your roller during your next race, you’ll want something that fits in a standard suitcase - of course we recommend looking at the Brazyn collapsible foam roller or a smaller ball or stick like we mention in the list.
Tech: What exactly do you want your roller to do? It is easy to find a standard roller and it is also becoming more and more easy to find rollers that have some integrated technology like vibration and bluetooth rollers. We would recommend a vibration roller for athletes and a handy tool to use for warming up. You can also find heated rollers which can be useful for relieving pain and loosening up tight muscles. Some rollers, like the Theragun we mention in our list, also have preset roller programs that can be accessed via an integrated app on your phone to guide you through recovery sessions.
Final Word From RG
Look, we have our favourites and if we had to pick the overall best foam roller Australia 2021 we would choose the Brazyn Collapsible Foam Roller as our take home. It is a quality, trusted design and is a smart design that can be transported easily between gym, home, work and travel for muscle recovery anywhere.
Of course there is no one size fits all for recovery. We have trialled and tested over 30 different types of foam rollers across a broad range of myofascial release areas. We highly recommend doing your own research as well as taking our advice from this article.