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Alleviate post-workout soreness with these expert-recommended tools.

According to the National Kidney Foundation, the official term for this pain is called “delayed onset muscle soreness,” and you’ll usually start to experience it several hours after working out, especially if you haven’t done so in a long time or if you’re trying a new routine. 

One way to alleviate this pain is to use a foam roller, a cylindrical device that provides relief through pressurized application, and of course, is made of foam. These rollers can help loosen up tight muscles, get rid of knots and reduce muscle soreness after a workout when rolled against the areas where you feel pain or discomfort (like your calf muscles, hamstrings and back). They also come in different lengths and densities, so you can fully customize your level of relief. 

Good foam rollers can be pricey because cheaper materials tend to dent and lose their firmness over time. We reached out to physical therapists to get their expert-backed recommendations on which foam rollers are worth the spend.

"I like the Gaiam Restore Total Body foam roller for my patients because it is full length and semi-firm, allowing for patients to lay on it comfortably to open up their posture, as well as complete a full body foam rolling routine with ease!" said Miranda Robles, founder of Wildflower Physical Therapy and Wellness in Indianapolis, Indiana.

This foam roller is 36 inches long, making it ideal for full body relief. It has a medium density construction to roll out tight muscles and soothe soreness. The roller also comes in an 18-inch length in gray.

Lisa Mitro, a Virginia-based physical therapist who specializes in helping runners, likes using a foam roller because it doesn't take up too much space and relieves muscle soreness. Her favorite foam roller is this one from OPTP, a brand that specializes in physical therapy products. It's 36 inches long and is a bit softer than a typical foam roller, but firm enough to help with post-workout recovery and muscle soreness.

This 36-inch soft roller is recommended by Kristin Sapienza, founder of FemFirstHealth, a New York City-based practice that specializes in pelvic floor physical therapy for women who suffer from pelvic pain, pain with sex or recovering from childbirth.

"At FemFirstHealth we see patients for pelvic floor physical therapy and breast cancer rehabilitation. Some of the foam rollers on the market may be a little too painful to bear weight on, especially during this delicate time in a woman's life. We highly recommend the Melt roller developed by the Melt Method. This roller is a bit softer and much more tolerable," Sapienza said.

For a fancier foam roller, look no further than Therabody's Wave Roller, which combines vibration therapy with its distinct wave texture to give a full body massage. You can connect it via Bluetooth to the Therabody app to get personalized recovery routines so it feels like you have your own physical therapist wherever you take it.

Reviewers find relief in the added vibration properties of this 4.5-star device. “Far stronger than I thought it would be,” wrote a verified reviewer named Caroline T. “Works great for the back, for tight hamstrings and calves, as well as a great overall massager. Great purchase!"

Reviews for this post have been edited for length and/or clarity.