Foam rollers: types and when to use them

Your workout shouldn’t stop after you’ve finished your cardio or weightlifting session. What you do right afterward can make the difference between feeling good for the rest of the day or dragging with soreness and fatigue. 

We brought in two experts to break down what recovery really means, why it matters, and how to approach it without overcomplicating things. First, Dr. Leada Malek, a licensed physical therapist, explains what’s happening in your body after a workout, why your nervous system needs time to calm down, and which recovery habits actually help you feel better between sessions. 

Next, Seth Berkman, Wirecutter’s fitness gear expert, walks us through the tools he’s tested that can support recovery at home: what’s worth using, what’s optional, and where you can save your money.

By the end of the episode, you’ll have a clearer understanding of how to recover in a way that supports your workouts, fits into your routine, and helps you feel better—not just immediately after exercise, but in the days that follow.

This episode covers: 

• What “recovery” actually means—and why it’s not just stretching. Recovery is about giving your body time to come down from the stress of exercise. Dr. Malek explains that after a workout, your heart rate, nervous system, and muscles are still in overdrive. Recovery helps dial all of that back so you feel less sore, less fatigued, and more prepared for your next workout—not just physically, but neurologically too.
• Why cooling down helps you feel better, even if it doesn’t “prevent” injury. A proper cool down won’t magically stop injuries, but it can make your muscles feel more comfortable after exercise and plays a big role in how you feel 24 to 48 hours later.
• Static vs. dynamic stretching—and when each one makes sense. Dynamic stretching works better before workouts because it helps warm you up, increase coordination, and boost blood flow. Static stretching—holding a stretch for 30 seconds or more—can be useful after workouts to reduce stiffness and help you feel less sore in the days that follow.
• How to build a simple recovery toolkit. Seth walks through recovery tools that can help—like mats, foam rollers, massage sticks, and optional gadgets—and explains which ones are actually useful, which are optional, and how to think about cost versus benefit.
• The truth about massage guns. Tools like the Therabody Theragun have grown in popularity, and they’re not cheap. But research shows the benefits of massage guns may be mostly psychological.

Products we recommend: 

• A bargain mat that holds up: Yoga Accessories 1/4″ Extra Thick Deluxe Yoga Mat
• The best mat for more flexible usage: Lululemon The Mat 5mm
• The best softer foam roller: Gaiam Restore Total Body Foam Roller
• The best portable foam roller: Tiger Tail Original
• A smaller portable massager: Therabody Theragun Mini 3rd Generation
• A more powerful, multi-grip handle massager: Therabody Theragun Prime 4th Generation
• A less intense massage gun with lots of attachments: Mebak 3 Massage Gun
• The best mini-band set: Synergee Mini Loop Bands
• Seth loves: Nintendo Switch 2

Additional reading:

• The 3 Best Yoga Mats of 2026
• The 5 Best Foam Rollers of 2026
• The 4 Best Massage Guns of 2026
• Massage Balls Are Better Than Foam Rollers, Actually
• Strength Training Is for Everyone 

More from Dr. Leada Malek here.

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The Wirecutter Show is executive produced by Rosie Guerin and produced by Abigail Keel.Engineering support from Maddy Masiello and Nick Pitman. Episodes are mixed by Catherine Anderson, Efim Shapiro, Rowan Niemisto, Sophia Lanman, and Sonia Herrero. Original music by Dan Powell, Marion Lozano, Elisheba Ittoop, and Diane Wong. Wirecutter’s deputy publisher and general manager is Cliff Levy. Ben Frumin is Wirecutter’s editor-in-chief. Hosted by Rosie Guerin, Caira Blackwell and Christine Cyr Clisset.

Find edited transcripts for each episode here: The Wirecutter Show Podcast