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Best soft density Foam Rollers for beginners - Buying Guide: 2022

Myofascial pain can be a real nightmare in advanced stages. Therefore, it is important to prevent it as early as possible, one of the best ways to prevent this type of ailment is through the application of self-massage.

For this purpose, there are soft density Foam Rollers, designed to offer a softer massage experience to the user, especially when the user is a beginner in the practice of myofascial self-massage or there are pains that do not allow a deep tissue massage.

What is the best soft foam rollers for beginners?

Maximo Fitness - High density foam roller for back and muscle
  • Size: 45x15cm - 18x6in
  • Material: Polypropylene
  • Colors: Purple
  • Weight: 240gr - 0,53lbs
  • Density: Soft
  • Offers a smooth rolling experience
  • Capable of working large muscle groups
  • Designed to stimulate blood flow
  • Lightweight and easy to carry
  • No grooves or 3D texture
  • Can glide over slippery floor surfaces
Physical exercises, excessive workouts and daily worries cause muscle stiffness in the neck, shoulders and back, which are difficult to eliminate if you choose the wrong self-massager. For this reason, we recommend the daily use of the Maximo Fitness foam roller, with which you can stimulate the exchange of nutrients and lower the presence of toxic substances in the tissues that cause pain.

The roller includes a practical guide with instructions that will help you choose stretching exercises. Its design is suitable to stimulate the trigger points of the body and release the stress caused by pain. You can use it on the back, hips, legs and calves, although this does not mean that you cannot include the roller in your pre-competitive warm-up routine. Keep in mind that the contact area may be too small for deep tissue.

Rollga - Muscle release foam roller for calf, leg and muscle relief
  • Size: 45,7x15,2cm - 18x6in
  • Material: Foam
  • Colors: Orange, Black
  • Weight: 181gr - 0,40lbs
  • Density: Soft
  • Optimal size for proper massage
  • Texture designed to stimulate blood flow
  • No material specified
Choose a mat and lie down on it, then place the Rollga self-massage sion and achieve faster myofascialfoam roller on your calf, thighs or back and start creating pressure gradually. This will make the blood circulate more fluidly, which will help relieve pain, reduce stiffness and prevent the onset of some injuries. As you will see, its use is simple and is not only intended for professionals who need a quick recovery, but for anyone who wants to relieve their pain.

Its contoured shape fits precisely to the muscles, avoiding contact with the tendons and bones of the body . This increases efficiency and ensures more efficient elimination of toxins. Its three hard foam channels contribute to the oxygenation of the fibers, but be aware that in some back injuries this revolutionary design is not efficient.

OPTP - Soft Foam Roller for massage therapy and muscle recovery
  • Size: 91x15,2cm - 36x6in
  • Material: EVA foam
  • Colors: Blue
  • Weight: Not specified
  • Density: Soft
  • Physical therapy, stretching, pilates and yoga
  • Provides a smooth rolling experience
  • Does not specify weight
If you are thinking of buying a massager, don't waste your money on products that only promise things they won't deliver. We recommend the OPTP foam roller, with which you will get the benefits of massage therapy and myofascial release. It can be used by women and men of all ages, as its size and weight are suitable for relieving stress and lowering back and hip stiffness.

You can choose the floor, the wall or a bed to start your massage session, due to the fact that the contact points stimulate blood circulation and will fill you with energy for your daily activities. Its soft density gives you more comfort during use, but keep in mind that this hardness may be insufficient to treat cervical and calf pains.

OPTP - Soft Density Foam Roller for back and muscle massager
  • Size: 36in long 6in diameter
  • Material: Foam
  • Colors: Pink
  • Weight: 480gr - 1lbs
  • Density: Soft
  • Soft rolling experience
  • Working large muscle groups
  • Stimulate blood flow
  • No 3D texture
The PRO-ROLLER Soft is perfect for those looking for effective massage but with a less intense pressure. It features a gentler, low density compression for a more comfortable experience. Massage sore muscles to lessen pain and improve function. Release tension in tight, constricted fascia or sensitive trigger points. Roll out IT Band, quads, hamstrings, calves, back and other areas for recovery after exercise. Safely rehab or perform physical therapy after an injury.

This foam roller goes beyond self-massage techniques. Available in multiple sizes, its versatility allows you to perform many different exercise variations. Build core strength and stability with Pilates and yoga movements. Increase flexibility and range of motion with stretching exercises. Improve posture, alignment, and balance with the two-sided 36” x 3” half roller.

Gaiam - Muscle Massage Therapy Soft density Foam Rollers for beginners
  • Size: 45x15cm - 18x6in
  • Material: Foam
  • Colors: Various colors
  • Weight: 435gr - 0.96lbs
  • Density: Soft
  • Soft rolling experience
  • Designed to stimulate blood flow
  • Lightweight and easy to used
  • No 3D texture
Get the relaxed feeling of a deep tissue massage with this foam roller that gets into muscles to gently release built-up tension and loosens stiffness, while elongating and aligning the spine. The included downloadable digital workout teaches you gentle roller exercise routines to help relieve stress and tightness, increase circulation, and self-massage trouble trigger points.

Gaiam Restore is designed for recovery, pain relief and releasing tension. These products are small and portable so that they can easily be brought to the gym, office or even on-the-go. Multi-purpose foam rollers are ideal for athletes and active lifestyles needing to roll out sore muscles pre and post workout. Also great for physical therapy and rehabilitation exercises.

Yes4All - EVA Medium Density Foam Roller for Back, Legs, and Muscle Massage
  • Size: 12x6in - 18x6in - 24x6in - 36x6in
  • Material: Ethylene Vinyl Acetate (EVA)
  • Colors: Various colors
  • Weight: 480gr - 1lbs
  • Density: Medium
  • Medium rolling experience
  • Stimulate blood flow
  • Various colors
  • No 3D texture
  • Can glide over slippery floor surfaces
Constructed of eco-friendly, professional-quality EVA foam that is formamide and phthalate-free, Yes4All EVA Foam Roller is extremely durable and can retain peak performance for a long time. Available in 12 inch, 18 inch, 24 inch, and 36 inch size options, suitable for all your exercises. The bigger size is better for upper body training, while the smaller size is fruitful for hamstring, IT band, calves workout

You can choose the colors you want for your rollers, from classical to cutting-edge colors will make your workout routines both efficient and exhilarating than ever. Yes4All EVA Foam Roller has a closed-cell foam design that provides extra durability, making it easy to clean and reuse in a long time.

OPTP - Moderate Density Foam Roller with muscle massage and recovery
  • Size: 45x15cm - 18x6in
  • Material: Polypropylene
  • Colors: Silver
  • Weight: 135gr - 0.3lbs
  • Density: Medium
  • Soft rolling experience
  • Lightweight
  • No 3D texture
  • Low quality
Softer than the typical foam roller for increased comfort, yet firm enough for myofascial release to aid in workout recovery. A durable foam roller that can be used by individuals at home and for Pilates and fitness instructors to use in their classes. Ideal for beginners and experienced athletes.

OPTP has been an industry leader in foam rollers for decades and continues to be recommended by fitness instructors, athletic trainers, physical therapists, and chiropractors. Roll out areas of tension, helping to lessen soreness. Stretch out tight areas, promoting increased flexibility. Help restore range of motion and improve functionality. Increase blood flow and promote fascia hydration. Improve balance.

STOTT PILATES - Long Soft density Foam Roller for Yoga, Pilates and massage therapy
  • Size: 45x15cm - 18x6in
  • Material: EVA Foam
  • Colors: Blue
  • Weight: 520gr - 1.14lbs
  • Density: Soft
  • Working large muscle groups
  • Designed to stimulate blood flow
  • 3D texture
  • Not for deep massage
premium Foam Rollers are available in various sizes, materials and colors. Using a Foam Roller is a popular way to activate deep core muscles while improving strength, balance and coordination. Our line of high-performance Rollers can be used in clubs, studios, at home or on the go.

Foam Rollers are made of professional-quality materials, such as 100% EVA foam, providing optimum support and durability. They can withstand repeated use and impact and as an added benefit are also water resistant. Ideal for Massage and Sports Rehab. A Foam Roller is great for pre and post workouts. Use along the muscles of your arms, legs and torso allows for a great self-massage. Ideal for sports rehab and muscle relief

OPTP - Extra Soft Foam Roller for back pain relief and masage therapy
  • Size: 45x15cm - 18x6in
  • Material: Extra soft Foam
  • Colors: Blue
  • Weight: Not specified
  • Density: Extra soft
  • Extra soft rolling experience
  • Lightweight and easy to carry
  • No 3D texture
  • Not for deep massage
Incredibly soft construction compresses to 1/3 of its size (2”). Allows users to perform weight shifting exercises and practice balance. Ideal for those who require gentle spine exercise. Measures 36" L x 6" diameter. An ideal product for those who are just starting out in the world of massage therapy or have back or spinal injuries.

The softest of OPTP’s foam rollers is perfect for balance and gentle weight shifting exercises, including Feldenkrais Method techniques. The roller features an incredibly soft construction, compressing to almost 1/3 of its size (2”) when used. It allows users to perform gentle weight shifting exercises and practice balance with a complete sense of security.

STOTT PILATES - Soft Density Deluxe Half Foam Roller for foot massage and beginners
  • Size: 45x15cm - 18x6in
  • Material: EVA Foam
  • Colors: Blue
  • Weight: 180gr - 0,4lbs
  • Density: Medium
  • High stability
  • Entry-level design
  • 3D texture
  • Not for deep massage
Textured, non-slip surface. Ideal for Use in rehabilitation and therapy programs. Create instability to challenge deep stabilizing muscles. Use along the muscles of your arms, legs and torso allows for a great self-massage. Ideal for sports rehab and muscle relief, a Foam Roller will help to release built-up tension, minimize stiffness, increase circulation and improve blood flow.

The half Foam Roller provides a flat non-slip surface and is ideal for beginners who require more stability. Treat yourself to a gentle massage after your workout with this halved version of our popular soft density foam roller. With a flat side that offers increased stability and support, and a curved side that gently challenges stability, this foam roller is ideal for rehabilitation and therapy settings.

Video: How to use Foam Roller?

The types of foam rollers for muscle massage you should know about

What is a soft density Foam Roller for?

A soft density Foam Roller is intended for people who do not have much experience using this type of product or those who have pain or a sports injury. However, this does not mean that it does not have a varied list of utilities such as the following:

  • Relieve muscle aches and pains: thanks to its shape, muscles can be massaged evenly to release tension in them and reduce pain in legs, arms, lower back and other muscle groups.
  • Reduce injury relapse: it has been proven that using the soft foam roller regularly reduces injuries in high-impact athletes.
  • Muscle relaxation: it allows efficient massages to relieve tension in the muscles, generating a feeling of relaxation in them thanks to its soft surface.
  • Relieve joint stiffness: it allows to exercise and stretch the joints. Thanks to this, joint elasticity can be considerably improved to avoid joint stiffness. In addition, the low-intensity foam roller also reduces joint pain.
  • Self-massage: after training, you can apply self-massage with the  soft foam roller, which improves the assimilation of the lactic acid you generate during training, bringing with it great benefits.
  • Injury recovery: it has been proven that using the low intensity massage roller for the rehabilitation of muscle injuries reduces recovery times in high impact athletes.

Types of Foam Rollers according to the material of manufacture

The material of manufacture of our massage roller is a very important aspect to take into account. There are a wide variety of these on the market, but not all of them will work with the same efficiency, an aspect that is defined by the materials. Among the main types we have:

  • PE foam: this is a soft material, which applies little tension on the muscles, being the most used in low density foam roller. However, it tends to deform and lose firmness faster than the others, making it a low-quality material. However, it is still effective in relaxing soft tissues, releasing myofascial tension and preventing injuries.
  • EVA foam: ethylene vinyl acetate is a very versatile material, used for both soft-density and high-intensity foam rollers. It is a highly durable material and is recommended when purchasing a foam roller that will be used regularly over time.
  • EPP foam: expanded polypropylene is today's premium material. It is elastic, very durable and absorbs impacts very well, being the most used for the manufacture of high density foam rollers that are often used in rehabilitation clinics, as they have an enormous effectiveness in the treatment of sports injuries, as well as by advanced users with the myofascial massage roller.

Best Foam Roller exercises for beginners

Using the foam roller can be confusing at first, as some people have a hard time imagining the possible ways to use the product. Below we are going to explain some of the best exercises for beginners that you can do on a soft massage roller:

  • For calves: lie on your back on the floor with your legs straight. Now put the roller under one of your calves and start moving your leg up and down to roll on it for a few minutes and then repeat the process with the other calf. This is an easy exercise to do, ideal for early stage users.
  • For the soleus: Lie on your back on the floor with your legs straight. Now place the roller under one of your soleus and move your leg slightly forward and backward, generating a movement from the heel to the base of the calf. This gentle movement will reduce the tension on the Achilles tendon, avoiding tendonitis injuries, plus any beginner can do it.
  • For the buttocks: this simple exercise consists of sitting the buttocks on the roller and stretching the legs forward. Then, with your arms backwards, proceed to roll on the roller while releasing tension in that muscle group. In this way, you will be able to release tension and avoid muscle overloads that lead to possible tears. It is an easy exercise to perform and ideal for runners or high performance athletes.
  • For the lower back: lie on your back and put the roller under your lower back, which by inertia will make you lift your pelvis. Once you are in position, use your arms and legs to start rolling gently from the base of your back to the middle of your back. With this simple exercise you will reduce the lumbar tension that causes low back pain and other lower back ailments. While it requires a little more effort, any beginner can master it with a little practice.
  • For the iliotibial band: Lie on your side and place the roller under your hip while your body weight rests on your legs and one of your arms. You should maintain a diagonal position, and once you are ready, start rolling from your hip to your mid-thigh. In this way you will stimulate the elasticity and strengthen your iliotibial band, something very important if you practice sports like tennis, basketball or soccer where you must constantly accelerate and brake in race. It is a more difficult exercise to master than the previous ones, but with a few days of practice you will be able to master it even if you are a beginner.

These exercises are ideal for both releasing tension in the fascia, preventing injuries and improving the body elasticity of your muscles. Practicing them regularly in two or three sessions per week will improve your quality of life considerably.

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