Foam Rollers
Six sizes and two hardness levels, all made in Germany. New to rolling? Start with the STANDARD, or see the full comparison below.
- Made in Germany
- Physio recommended
- Free NZ delivery
Shop BLACKROLL® Rollers
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BLACKROLL® STANDARD (medium) | Foam Roller
BLACKROLL® STANDARD (medium) | Foam Roller- Regular price
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$69.00 - Regular price
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- Sale price
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$69.00
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BLACKROLL® SLIM FOAM ROLLER
BLACKROLL® SLIM FOAM ROLLER- Regular price
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$49.95 - Regular price
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- Sale price
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$49.95
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BLACKROLL® TWIN FOAM ROLLER
BLACKROLL® TWIN FOAM ROLLER- Regular price
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$59.90 - Regular price
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$0.00 - Sale price
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$59.90
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BLACKROLL® 45 STANDARD (Medium)
BLACKROLL® 45 STANDARD (Medium)- Regular price
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$88.42 - Regular price
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- Sale price
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$88.42
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BLACKROLL® MED Foam Roller
BLACKROLL® MED Foam Roller- Regular price
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$52.90 - Regular price
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$69.00 - Sale price
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$52.90
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Choosing a foam roller
Two decisions: how firm you want the foam, and what size and shape suits the areas you want to work on. Everything else is the same across the range.
Hardness
Density has more effect on the experience than surface texture does. A roller that is too soft deforms under bodyweight and never reaches the tissue. A roller that is too hard makes you tense up, which works against the point of the exercise. The right density is the one you can relax onto and hold for 30 to 60 seconds per area.
- Soft - the MED. First-time users, lighter bodyweight, sensitive tissue, or rolling under a physiotherapist's guidance.
- Medium - the STANDARD, 45 STANDARD, SLIM, TWIN and MINI. The default for most people.
Tolerance adapts with regular use. Plenty of people start on the MED and move up to the STANDARD within a few weeks.
Size and shape
| Roller | Hardness | Size | Best for |
|---|---|---|---|
| BLACKROLL® MED | Soft | 30 x 15 cm | Beginners, sensitive tissue, rehab |
| BLACKROLL® STANDARD | Medium | 30 x 15 cm | The all-rounder, full body |
| BLACKROLL® 45 STANDARD | Medium | 45 x 15 cm | Lying along the spine, Pilates, mobility |
| BLACKROLL® SLIM | Medium | 30 x 8.5 cm | Deeper pressure, travel |
| BLACKROLL® TWIN | Medium | 30 x 15 cm | Back rolling with the spine relieved |
| BLACKROLL® MINI | Medium | 15 x 5.3 cm | Feet, hands, forearms, travel |
How to use a foam roller
Roll slowly, at roughly 2 to 3cm per second. When you find a tight spot, stop and hold for 20 to 30 seconds while breathing out. Two to three passes per area is enough, and five to ten minutes covers a full session.
Before training, roll briefly and keep moving. After training or in the evening, work more slowly and hold longer on tight areas.
Avoid rolling directly over the lumbar spine, joints or bone. Lower back tightness usually originates in the glutes, hips and thoracic spine, so those are the areas worth working instead.
Beyond rolling
Foam rolling is one part of a recovery routine. For full-leg circulation work, the Compression Boots 2.0 cover what a roller cannot, and the Fascia Massage Gun reaches areas that are awkward to get into position on, such as the forearms and shoulders.
Care
- Wipe clean with warm water and mild soap
- Disinfect with hand sanitiser or a non-corrosive disinfectant
- Do not machine wash or put in the dishwasher
- Store out of prolonged direct sunlight and away from heat
FAQs
Which foam roller should I buy first?
For most people, the STANDARD. It is medium density and 30cm long, which covers legs, glutes and the upper back, and it is the roller most commonly used in clinics and gyms. If you are new to rolling, have a lighter bodyweight or sensitive tissue, start with the softer MED instead.
What is the difference between a soft and a medium foam roller?
The MED is around 20% less dense than the STANDARD. The difference is clear in use, particularly over bony areas such as the thoracic spine and the shins. Both are made from the same material and are equally durable.
How often should I use a foam roller?
Daily use is fine. Five to ten minutes covers a general session. Consistency does more than intensity, so a shorter session you will actually repeat beats an occasional long one.
Can I use a foam roller on my lower back?
Rolling directly over the lumbar spine is not recommended. There is no rib cage to protect it and the muscles will brace against the pressure. Work the glutes, hips and thoracic spine instead, which is usually where lower back tightness originates.
What are BLACKROLL foam rollers made from?
100% expanded polypropylene (EPP), made in Germany. It is a closed-cell foam, so it does not absorb water or sweat, does not hold odour, and keeps its density under repeated bodyweight loading. It is also fully recyclable.
Which foam roller is best for back pain?
The TWIN has a central channel that keeps pressure off the vertebrae and works the muscles either side of the spine, which most people find considerably more comfortable for back work. The 45 STANDARD is the choice if you want to lie lengthways along the roller for chest opening and mobility work.
Do the rollers come with exercises?
Yes. An exercise guide is included, and the free BLACKROLL® app has more than 500 guided exercises you can build routines from.