The Grid Foam Roller Review

Review of The Grid Foam Roller

If you use a foam roller, you owe it to yourself to experiment with the Grid Foam Roller. Its unique design and construction provides a seriously more targeted and very effective self-massage for athletes of every sport, age, and performance level.

The Benefits of The Grid Foam Roller

Before I review the Grid Foam Roller, I need to clarify that I am a proponent of using any foam roller for myofascial release and self massage.

Adding a few sessions of foam rolling to your weekly workout plan is a great addition to any training routine, whether you are an elite or novice exerciser.

The Grid Foam Roller, however, is an excellent combination of effective massager and portability. Made by TriggerPoint Performance, this new sleek foam roller design, uses EVA foam over a hollow core, which prevents break down over time. The foam design provides a variety of different densities, foam patterns and widths that provide a more targeted trigger point feel. These three different zones are designed to feel like (1) fingertips, (2) forearm/palms and (3) fingers and thumb. By using the different zones, you can easily vary the amount of pressure on specific muscles.

At about 13" long and 5.5" around, the Grid is much more portable than many traditional foam rollers. Although I had no trouble using the Grid on all the major muscle groups I use a traditional foam roller on, it was a tight fit across my upper back and shoulders, however, and I suspect others may experience similar issues.

Finally, the 1-year manufacturer's warranty, is tough to beat.

The Downside of the Grid Foam Roller

The Grid Foam Roller is on the smaller size and is portable. While this is definitely a plus for travel and for use on the arms and legs, for some people it could be a bit too small for the rest of their body. Unfortunately the small size of the Grid makes it difficult to properly roll the upper back or to perform movements that require a longer surface area.

Even though it's designed with a variety of patterns and foam densities to simulate different types of sports massage, I had a bit of trouble. First, I noticed a major difference between the types, and second, staying on the desired foam type. For some areas (calves, IT band) I wished the foam was slightly softer, while for other areas (upper back, glutes) I needed more firmness.

Compared with other foam rollers, the Grid worked exactly as advertised and all in all, it's a fine product.

I still use a longer, standard foam roller for some of my self massage work, simply because the length offers a bit more ease of use for some muscle groups.

Also, at $35 the Grid foam roller price point is higher than many standard foam rollers.

That's about all I can find wrong with this amazing new option for foam roller fans!

Why Use a Foam Roller

Using a foam roller is the best way to perform self-massage and myofascial release.

For anyone who exercises regularly, or has muscle tightness, imbalances or a history of injury, using a foam roller on a regular basis can help loosen tight muscles, reduce muscle adhesions and scar tissue formation, increase flexibility.

It's also a great way to prevent muscle stiffness and aid in the rest and recovery process as well.

Used before exercise, foam rolling can help increase blood flow and prepare the muscles for exercise. Even if you don't exercise intensely, foam rolling eases aches, pains and tension caused by sitting at a computer all day.

Keep in mind that not all aches and pains and injuries can be helped by foam rolling. If you have health conditions such as heart disease, peripheral artery disease (PAD), problems with circulation, or fibromyalgia, some research indicates that using a foam roller may be beneficial. Regardless, be sure to check with your doctor first before you use a foam roller to weigh the potential risks and benefits.

3 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Cheatham SW, Kolber MJ, Cain M, Lee M. The Effects of Self-Myofascial Release Using a Foam Roll or Roller Massager on Joint Range of Motion, Muscle Recovery, and Performance: A Systematic Review. Int J Sports Phys Ther. 2015;10(6):827-838.

  2. Wiewelhove T, Döweling A, Schneider C, et al. A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery. Front Physiol. 2019;10:376. doi:10.3389/fphys.2019.00376

  3. Cheatham SW, Stull KR. Roller Massage: A Commentary on Clinical Standards and Survey of Physical Therapy Professionals- Part 1. Int J Sports Phys Ther. 2018;13(4):763-772.

By Elizabeth Quinn, MS
Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics.