black travel roller

15"-17.3" CityGear Overnight Travel Roller

Go anywhere with ease with a spacious case that delivers ample storage for your laptop, tablet, clothing, and personal accessories.

The 15" to 17.3” CityGear™ Overnight Travel Roller is ideal for the travelling professional with a need for storage. This uniquely and spaciously designed case allows you to adjust the laptop pocket to snuggly different laptop sizes. The patented DOME protection system helps ensure your laptop is protected during everyday travel.

Additional features include a large workstation for personal accessories, a dedicated tablet pocket that can fit a 10” device, a zip-down workstation with pen loops, business card holders and a zippered mesh pocket for additional accessory items, and a special overnight luggage section provides enough room for a change of clothes for short business trips. The traditional top loading case allows you to effortlessly access your laptop through the semi-opened compartment at the top of the case without exposing the contents of the bag. The smooth-rolling wheels and telescoping handle make this rolling case the perfect travel companion.

  • Works With 17.3" Laptops and Under
  • Color Black
  • Style Roller
  • Protection Level Good
  • Capacity 25 Liters
  • Dimensions 17.55" x 16.50" x 8.60" (L x W x H)
  • Weight 7.18 lbs
  • Laptop Compartment (W x H) 41.02 cm x 4.19 cm x 28.78 cm
  • Tablet Compartment 26.16 cm x 18.161 cm
  • Warranty Limited Lifetime Warranty
  • TAA Compliant No
  • UPC 092636339159

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The 13 Best Foam Rollers of 2024, Tested and Reviewed

Testers loved TriggerPoint’s GRID Roller for precise control and fast relief.

Michelle Parente, CYT, is a New York City-based yoga sculpt instructor and lifestyle journalist specializing in health, wellness, and fitness content. As a commerce writer, it's Michelle's mission to provide researched and reliable product recommendations.

black travel roller

Erin Pereira, PT, DPT, is a board-certified clinical specialist in orthopedic physical therapy.

black travel roller

Rich Scherr is a seasoned journalist who has covered technology, finance, sports, and lifestyle.

black travel roller

Verywell / Sabrina Jiang

Anyone can benefit from foam rolling, says Noelle McKenzie, CPT, and co-founder of Leading Edge Personal Trainers, because both exercise and everyday life contribute to uncomfortable, tight, and sore muscles. “Whether you're sitting at a desk or standing on your feet for several hours of the day, your body responds by becoming tight. Incorporating a foam roller into your daily routine will relax your muscles and allow you to move better and find relief,” says McKenzie.

There are many benefits of foam rolling—it can promote muscle recovery, relieve pain, improve flexibility, prevent injury due to excessive muscle fatigue, and help you recover on rest days. They can be an especially helpful piece of exercise equipment for seniors .

You'll find foam rollers and other self-myofascial release tools available in a variety of shapes, sizes, textures, densities, and price points to meet your preferences and needs. 

To find the best on the market, 17 of our expert testers used and evaluated foam rollers consistently at home. They performed popular foam roller movements that were recommended by a certified physical therapist—like calf, hip, and hamstring self-myofascial release drills—both before and after exercise. Testers rated each foam roller on a scale of 1 (would not recommend) to 5 (highly recommend) for effectiveness, comfort, ease of use, and overall value. A physical therapist from our Review Board also reviewed the contents of this article for accuracy, how to use foam rollers and the best way to evaluate them. 

Based on our test results, here are the best foam rollers on the market today.

We Also Tested

  • How We Tested
  • What to Look For

Why Trust Verywell Fit

Best overall, trigger point performance grid 1.0 foam roller.

  • Effectiveness 5 /5
  • Comfort 5 /5
  • Ease of Use 5 /5

Hollow core for extra storage

Sturdy construction

Perfect length for hard-to-reach areas

Shorter length may not be inclusive to all sizes

After just one week of using this foam roller, our tester felt less tense, looser, and fully relaxed—all you can ask for in a quality foam roller. This TriggerPoint roller earned a perfect score of 5 out of 5 in all four categories: effectiveness, comfort, ease of use, and overall value. 

Our tester found it very effective, noting that her muscles felt elongated and less tense after just one use. And upon consistent use, she felt even more relief and flexibility. The roller features a unique surface pattern and rounded grooves that work to relieve deep knots without being too intense or uncomfortable. Our tester appreciated that she could easily control and customize pressure, thanks to the roller’s shorter design. 

The roller is 13 inches long, which made it easier to use and not as cumbersome as longer rollers. Our tester also liked the length because it allowed her to foam roll harder-to-reach areas—like the upper glutes and upper back—more seamlessly. Plus, a hollow core allows for easy portability and storage. 

Testing Notes: “This foam roller is very effective. It feels like excellent quality, and I like the aesthetic of the branding and design. It feels more expensive than it is, honestly!”

Pro tip: You can store items—like towels, a jump rope, or other small fitness equipment—inside the roller’s hollow core to save even more space. 

Key Specs: Length: 13 inches | Diameter: 5 inches | Texture: Raised grid pattern | Construction: Foam over hollow core | Added Features: Hollow core for storage

Verywell Fit / Jessica Murtaugh

Best Budget

Amazon basics high-density foam roller.

Firm dense foam

Very portable

No ridges for deeper massage

Lightweight design may be harder to control

We love this AmazonBasics Foam roller for its dense foam, firm pressure, and (of course) great price. Our tester gave it a perfect score of 5 out of 5 for effectiveness and overall value—after just one week of consistent use, she already felt more relaxed and relieved. 

Users who are especially tight and sore may experience some discomfort while using this roller because of its super firm and dense design. It doesn’t have ridges, so it won’t dig as deep into knots as grid foam rollers do, but the smooth texture allows for even pressure when rolling out. 

Testing Notes: “This is a GREAT value—it’s a lightweight, compact, and inexpensive roller.”

Our tester noted that while its lightweight design makes it very portable, it can also cause the product to roll away if not careful during use. So it’s important to pay special attention to keeping the product stable when foam rolling.

Key Specs: Length: 18 inches | Diameter: 6 inches | Texture: Smooth | Construction: Dense foam | Added Features: None 

VeryWell Fit / Jessica Murtaugh

Best for Beginners

Lululemon double roller.

Versatile two-in-one design

Great adjustability

Sleek and modern look

Interior roller may be too intense for some

Lululemon—known for high-quality athleisurewear, in particular their leggings —makes this double roller, featuring a softer exterior roller for more sensitive areas and a firmer interior roller for a deeper, more intense massage. Our tester loved how adjustable and versatile the two-in-one roller was, making it the perfect option for beginners who want to try out different intensities. 

Each roller delivered a different (but effective) result: The outer roller provided a more gentle and relaxing massage, while the inner roller offered relief to especially tense areas. Our tester gave this Lululemon roller a perfect score of 5 out of 5 for effectiveness, comfort, and ease of use.

Testing Notes: “This roller is excellent for beginners who aren't sure how dense they'd like their foam roller to be—the outer layer is softer, while the inner roller is more firm.”

It lost half a point for overall value because of the relatively high price, but our tester thought that this high-quality, versatile roller is well worth it. 

Key Specs: Length: 20 inches | Diameter: 5 inches | Texture: Wave and groove ridges | Construction: Dense foam | Added Features: Exterior and interior roller 

Verywell Fit / Sarah Felbin

TriggerPoint GRID Foam Roller 26 Inch

  • Comfort 4.5 /5

Length works for many sizes

Grid pattern may be intense for some

Double the length of our best overall pick, this TriggerPoint foam roller features the same grid surface pattern and rounded grooves—providing similar results and relief. After an especially difficult  Pilates class , our tester felt sore on her first day using this roller. She experienced mild discomfort while using the roller but felt intense, gratifying relief after. 

The grid pattern works to get deep into muscles and knots, which can sometimes cause displeasure during use. But roll through it, and you’ll be left feeling less tense and more relaxed—as long as you don’t feel sharp pain, in which case you should immediately discontinue using the roller. Its hollow core makes the roller easy to hold and maneuver during sessions and is great for storage. 

Testing Notes: “It's an extremely well-made foam roller, and I like just about everything about it! It's not necessarily inexpensive, but I would spend this price or more on this foam roller. It's really durable and high-quality, and most importantly effective!”

Our tester gave this TriggerPoint roller a perfect score for effectiveness and ease of use, docking half a point for overall value because of the higher price tag. It earned a 4.5 out of 5 for comfort because our tester felt the firmness and texture made it slightly uncomfortable to use. She noted that this roller would be best for those who prefer firm pressure massages, like  deep tissue massage . 

Key Specs: Length: 26 inches | Diameter: 5 inches | Texture: Raised grid pattern | Construction: Foam over hollow core | Added Features:  Hollow core for storage  

Verywell Fit / Michelle Parente

Best for Deep SMR

321 strong foam roller.

  • Ease of Use 4.5 /5
  • Value 4.5 /5

Comes with ebook

Great for runners

Comes in many colors

Self-myofascial release, or SMR, is a treatment used to release tension in the muscles and fascia, says  Theresa Marko, PT, spokesperson for the American Physical Therapy Association.  “Tightness in the muscle and fascia can cause pain and increased sensitivity in the area—SMR helps to reduce this pain.” 

Our tester, an avid runner, suffers from sore and tight muscles due to the  repetitive motion of running . After using this roller consistently for one week, she experienced incredible relief in areas that are often very tight after running, like the  IT band —even equating it to the tension release that comes from a professional massage. 

The roller earned a 4.5 out of 5 for our ease of use attribute because its short design may be difficult to use for those with larger frames or muscles. But once our tester mastered the technique, it was easy enough to use, she said.

Testing Notes: “This is a great tool for anyone needing something beyond static stretching—everyone can benefit from SMR! The grooves dug in deep like fingers during a massage—it’s an awesome feeling for a runner or anyone who struggles with tight, shortened muscles due to repetitive motions in their routine. ”

With how-to guides and demonstration videos, the ebook is a helpful tool for both beginners and experienced rollers alike. The 321 Strong foam roller provides deep SMR, making it a great option for runners with tight and sore leg muscles.

Key Specs: Length: 13 inches | Diameter: 5 inches | Texture: Three raised patterns | Construction: Foam over hollow core | Added Features: Ebook with instructions and exercises, hollow core for storage

Best for Neck, Back, and Shoulders

Intelliroll pro sport foam roller.

Spine slot for ergonomic use

Great value

This IntelliRoll foam roller is an anatomically designed foam roller that features a spine slot and raised knobs. It works to relieve tension in muscles surrounding the spine. Designed by a board-certified chiropractor, it’s great for those looking to target the neck, back, and shoulder area. 

Our tester—who deals with back stiffness and forward posture from hours spent working at a desk—felt immediate relief after one simple session with the IntelliRoll. She gave this tool a perfect score of 5 out of 5 for effectiveness and ease of use. 

Testing Notes: “After sitting at a desk all day my back and neck become REALLY sore and stiff—this really helped.”

The roller is super lightweight, which means that it can shift a bit under pressure, so it’s important to think about keeping it steady when foam rolling. But our tester says it’s still easy to use and fairly comfortable once you get accustomed to its unique design.

Key Specs: Length: 18 inches | Diameter: 5 inches | Texture: Raised bumps | Construction: Lightweight foam | Added Features: Anatomically designed spine slot 

LuxFit Premium High-Density Foam Roller

Density allows for greater control when rolling

Not as space-saving as other options

The firmness and density of the LuxFit Premium roller provide deep pressure and professional massage-like relief, earning it a perfect score of 5 out of 5 for effectiveness. Our tester noted that her muscles felt elongated and relaxed after using this foam roller regularly, and she even experienced less pain in her plantar fascia . 

Testing Notes: “I feel like this roller was the MOST effective of all I tested, thanks to its dense foam and taller height. I felt a deeper pressure on my knots compared to the others I tested, making me feel like I walked out of a massage.”

This roller doesn't have a raised texture, but it’s super firm and provides intense relief while evenly applying pressure to the muscle. Our tester liked the length and width of this foam roller, which provided more freedom as she was able to work at various angles and on each muscle group. But she noted that the length does require more control to maneuver than shorter options and takes some getting used to. Plus, it may not be as space-efficient as shorter options on our list.

Key Specs: Length: 36 inches | Diameter: 6 inches | Texture: Smooth | Construction: Dense foam | Added Features: None

Best for Legs

Optp black axis firm foam roller.

  • Comfort 4 /5

At 36 inches in length, this roller is long enough to target both legs at the same time, saving you time and helping you earn rapid relief. Whether you're rolling out  tight hamstrings  or sore calves, the roller relieves tension—it even helped our tester sleep better at night thanks to effective relief. If you work at a standing desk all day and feel tightness or soreness in your legs, this roller is a good addition to your bedtime routine.

The OPTP foam roller earned a perfect score of 5 out of 5 in three out of four key categories. Our tester, who suffers from  sciatic pain , experienced reprieve after just one session of rolling out her hips and upper thighs. We like this roller for its high performance, simplicity of use, and great overall value. 

Testing Notes: “The roller helped my hips a lot after consistent use. I was getting hip pain and foam rolling took it away completely.”

It’s important to note that for irritable conditions like sciatica, you should always consult with your physical therapist or physician. A physical therapist will diagnose and assess chronic conditions and demonstrate how to properly use a roller to meet your specific needs, says Marko.

Verywell Fit / Julia Warren

Best for Travel

Brazyn morph foam roller.

  • Effectiveness 4 /5

Comes with carry case

The Brazyn Morph Roller folds in half and comes with a carry case for convenient portability. It will fit into most luggage, carry-ons, or gym bags—providing relaxing relief on all of your travel adventures. 

Our tester found the roller comfortable, easy to use, and well worth its higher price tag. The material is responsive and cushioned, according to our tester, who felt relaxed after each session. 

Testing Notes: “During testing, I had to travel for work, so I folded it flat, packed it in my suitcase, and took it along. It was so nice to be able to foam roll in my hotel in the morning for a gentle stretch and in the evening to work out tension before bed.”

The roller did earn a 4 out of 5 for effectiveness because our tester found that it’s not dense or intense enough to provide deep-tissue relief for larger muscle groups—but it does make for enjoyable, soothing use, which is especially great for more sensitive areas, like the glutes or hamstrings after a workout on the elliptical machine .

Key Specs: Length: 15 inches | Diameter: 6 inches | Texture: Raised nubs | Construction: Foam over hollow core | Added Features:  Hollow core for storage, foldable, carry case, and booklet with exercises

Verywell Fit / Bronwyn Barnes

Best Investment

Hyperice vyper go.

  • Effectiveness 4.8 /5
  • Comfort 4.6 /5
  • Stall Force 5 /5
  • Portability 5 /5

Vibrating feature

Long lasting battery life

Bluetooth connectivity

This roller has Bluetooth connectivity, long-lasting battery life, and a vibration feature with three intensity levels—making it well worth its high price tag. It received a perfect score of 5 out of 5 for effectiveness and comfort because the roller provided our tester with immediate, satisfying relief. 

The vibration feature enhanced performance but also made the roller slightly more difficult to control and maneuver. It takes getting used to, but once accustomed to the added feature its benefits outweigh the slight inconvenience. Overall, the roller is a true upgrade and investment worth making, especially for avid users. 

Testing Notes: “This is absolutely pricey for a foam roller, but I think the vibration and app connectivity make it well worth the price.”

What's more, the roller connects to the compatible Hyperice App that includes guided rolling sessions and advice from fitness experts. You’re truly getting your money's worth with this feature-packed roller. 

Key Specs: Length: 11 inches | Diameter: 4 inches | Texture: Smooth contours | Construction:  Dense foam  | Added Features: Vibration, Bluetooth connectivity, and compatible app

Verywell Fit / Shannon Bauer

Best Half Roller

Optp pro-roller soft density foam roller.

Requires minimal effort to use

Super relaxing and comfortable

Great for the back and neck

Doesn’t provide deep tissue relief

If you prefer a stationary half roller instead of a full roller that moves with you, the OPTP Pro Roller may be a good fit. It provides a soft stretch, gentle relief, and is ideal for Pilates, yoga, and balance exercises , like using a balance board . 

It’s important to note that half rollers are great for stretching and balance exercises, but they do not provide the same massage-like relief that you'll get from a traditional roller. 

Testing Notes: “It felt really nice to lay on this in the evening when I didn't have energy for a long foam rolling session. It's lazy foam rolling, and sometimes that's exactly what you need.”

Our tester thought this OPTP roller was super comfortable and gentle on the body, giving it a perfect score of 5 out of 5 for comfort and ease of use. It's a relaxing addition to your everyday routine and may be best for beginners.

Key Specs: Length: 36 inches | Diameter: 3 inches | Texture: Smooth | Construction: Dense foam | Added Features: None

Best Trigger Point

Kieba massage lacrosse balls.

  • Ease of Use 3.5 /5

Budget-friendly

Comes with two balls

Can be difficult to control while using

Massage balls are great for targeting specific concerns, such as knots, trigger points, muscle pain and soreness in specific areas, and circulation. The Kieba massage balls allow for great precision and deep relief, offering a different experience than traditional foam rollers. 

While extremely effective, they are not the most comfortable or easy to use. The balls are very firm, providing intense pressure to trigger points, which, while effective, can cause severe discomfort—which is why our tester docked a point for comfort. 

Because these balls are smaller than a traditional foam roller, they can be a little harder to control and may slip when you put your body weight on them during self-myofascial release. But their small size also means you can more effectively target precise areas and knots, which may provide more intense relief. 

Testing Notes: “If you have experience with foam rolling, you'll enjoy these—the shape and hard rubber are ideal for pinpointing exactly where you're feeling tight.”

All in all, we think these are a great option for targeted relief, especially for more advanced users.

Key Specs: Length: 3 inches | Diameter: 3 inches | Texture: Smooth | Construction: Solid rubber balls | Added Features: None

OPTP Pro Soft Roller

  • Value 3.5 /5

Good for beginners

If you’re a beginner or looking for gentle relief, the OPTP soft roller may be right for you. After one week of consistent use, our tester noticed improved flexibility, better range of motion during workouts, and better recovery. But our tester also noted that this foam roller does not provide deep, intense relief for stiff and sore muscles like the high-density rollers on our list. Instead, it’s better for those who prefer a more gentle massage, or those who want to use it on more sensitive areas.

Testing Notes: “This roller is firm enough to get the job done but soft enough to be comfortable, especially for someone like me who doesn't consistently use a foam roller.”

Our tester gave this roller a 3.5 out of 5 for overall value because he found that it was a bit pricier than expected for basic features and only moderate relief. The OPTP soft roller is a great starter product that’s simple and satisfying for daily use. 

Key Specs: Length: 18 inches | Diameter: 6 inches | Texture: Smooth | Construction: Soft dense foam | Added Features: None

Verywell Fit / Nicholas Ingalls

How We Rated the Best Foam Rollers

4.8 to 5 stars: These are the best foam rollers we tested. We recommend them without reservation. 4.5 to 4.7 stars: These foam rollers are excellent—they might have minor flaws, but we still recommend them. 4.0 to 4.5 stars: We think these are great foam rollers, but others are better. 3.5 to 3.9 stars : These foam rollers are just average. 3.4 and below: We don't recommend foam rollers with this rating; you won't find any on our list.

In total, we tested 28 foam rollers, but we only included 14 in our final list of recommendations. While these two didn’t make our top picks list, our testers did take note of some valuable features. 

  • After using the TheraGun Wave Roller , our tester felt looser and more relaxed—even noting better sleep. She loved the vibration feature that provided instant relief but did not appreciate having to stop use to adjust the intensity level. She also noted that the roller's wide, clunky design made it difficult to target specific areas.
  • The Rolling With It Therapeutic Grade Premium EVA Foam Roller provided similar results—relaxing relief and better sleep. But the roller’s too-smooth texture left our tester with pesky knots and wishing it had ridges and grooves for a deeper massage.

Verywell Fit / Donna Freydkin

How We Tested the Foam Rollers

We test many products in The Verywell Testing Lab , but some require long-term testing and consistent use to get real and accurate insights. Foam rollers fall into this category, so 17 of our expert testers helped us test 28 top-rated foam rollers from the comfort of their own homes. 

Every day for seven consecutive days, our testers completed a series of popular foam roller self-myofascial release drills recommended by a certified physical therapist—rolling the calves, quadriceps, hamstrings, IT band, glutes, and more. Throughout the week, testers were asked to pay special attention to how their body felt during and after rolling. They then rated each foam roller on a scale of 1 (would not recommend) to 5 (highly recommend) for effectiveness, comfort, ease of use, and overall value. We used these scores and insights to curate a list of the best foam roller on the market today.

In addition, we consulted with a pair of fitness experts:

Denise Chakoian , founder of CORE Cycle Fitness Lagree.

Noelle McKenzie , CPT, co-founder of Leading Edge Personal Trainers

What to Look for in a Foam Roller

Consider how you want to use your foam roller and where you plan to store it. If you want to leave the roller at home and have space for it, you might prefer a large size that you can use across your body. If you plan to take your roller to the gym or along with you when you travel, look for a 13-inch roller. That size should fit into most gym bags , suitcases, and lockers, so you can use it wherever you wish.

Some inexpensive foam rollers are not sturdy enough to support your weight. If you are on a budget, look for a foam roller that is strictly foam yet still strong and durable. Skip features like vibration on rollers or trigger points to save money.

Water Resistance

If you sweat a lot or want to use a foam roller after a swim session , make sure the foam is waterproof or at least water-resistant. Otherwise, moisture could damage the roller and shorten its useful life.

Texture 

Foam rollers come in a variety of textures to target different concerns. Smooth rollers, like the AmazonBasics Foam Roller , are great for even pressure and overall relaxation. Whereas more textured rollers with raised patterns, such as the TriggerPoint GRID Foam Roller 26 Inch , are good for deep pressure and relief. 

“The bumps of textured foam rollers get deeper, going in and out of the muscle as opposed to the gentle fashion of smooth rollers—providing more intense massage-like pressure,” says Denise Chakoian, fitness expert and founder of CORE Cycle Fitness Lagree.

Verywell Fit / Anisa Arsenault

Material 

You want to make sure your foam roller is comfortable and can be cleaned easily, says Chakoian.

“For material, you want to find something that can be easily wiped down with an antibacterial wipe—polypropylene is great,” she says.

Frequently Asked Questions

Foam rollers are good for your back. You can roll your back over the foam and stop at any trigger point. Foam rolling can help decrease back pain and increase overall myofascial mobility.

Be sure to speak with a healthcare professional if your back pain worsens. Stop foam rolling immediately and seek medical care if you experience sharp pain in your back or anywhere else.

Foam rollers can be an effective intervention for increasing joint range of motion both pre- and post-exercise, according to a study on the effects of self-myofascial release using a foam roller. Foam rolling is also a popular method for rehab and fitness professionals to increase mobility and reduce pain and soreness in a non-invasive, cost-effective way. If you are rehabbing at home, perhaps with a tool like an under desk bike , finishing off with a foam roller will be beneficial.

You can foam roll every day, and it can assist you in recovery. In a 2015 study, researchers found that using a foam roller every day reduced delayed onset muscle soreness.

Foam rolling can help with muscle growth because it helps muscles recover after strength-building exercises. This allows your body to get back to improving your performance faster.

Foam rolling is good for injuries and may even be more effective than massagers. In a comprehensive review of foam rolling on performance and recovery, researchers found that foam rolling reduced muscle pain perception and foam rollers offered better effects on recovery of strength performance than roller massagers.

You should not use a foam roller if you have an open wound or fracture, or cannot safely get on and off the floor due to pain or imbalance, says Marko. If you experience severe, ongoing pain from foam rolling sessions, you should discontinue use immediately and speak with your physical therapist or physician.

“Foam rolling may not be appropriate for everyone; it can vary depending on your symptoms or condition(s)—You should always talk to your doctor or physical therapist,” she adds.

When using a foam roller, you want to focus on hitting all of the major muscle groups, such as quadriceps, hamstrings, glutes, and calves, says McKenzie. It’s important to take enough time on each area, but it doesn’t have to be super extensive. “Just five minutes goes a long way—increments of one minute on each muscle group for five minutes total will make a huge difference,” she says.

You can expect to pay between $20-$150 for a quality foam roller that provides muscle tension relief and recovery on rest days. You can often find other self-myofascial release tools for less, like the  Kieba Massage Lacrosse Balls , that are often available for less than $13—making it the cheapest option on our list. But traditional foam rollers typically fall somewhere in the middle. Our top pick,  Trigger Point’s Performance GRID 1.0 Foam Roller , was $37 when we published this list.

Michelle Parente is an experienced fitness writer who is passionate about making great product recommendations. As a fitness enthusiast, Michelle believes in the power of movement and recovery, and how good fitness equipment can truly elevate your workout routine.

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

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.

Bradbury-Squires DJ, Noftall JC, Sullivan KM, Behm DG, Power KE, Button DC. Roller-massager application to the quadriceps and knee-joint range of motion and neuromuscular efficiency during a lunge .  J Athl Train . 2015;50(2):133-140. doi:10.4085/1062-6050-49.5.03

  • Health and fitness

The Best Foam Rollers

Our five picks for best foam roller, in different colors and shapes suited to their target task.

Foam rolling: These days, it seems like everybody’s doing it. A growing body of research as well as bodywork pros—physical therapists, massage therapists, and personal trainers alike—extol the soft-tissue benefits of self-massage for improvements in muscular flexibility and reduction in stiffness (and even pain). Gyms and physical-therapy centers are strewn with them, but how do you know which rollers are best for at-home use? To find out, we whittled down hundreds of options to a top-selling selection of the most popular roller types, and enlisted a cadre of experts and their muscles for more than 45 hours of kneading and compressing. We discovered that the ubiquitous firm-density foam rollers made of expanded polypropylene (EPP) aren’t much different from one another, at least in terms of the therapeutic benefits they can deliver. But the AmazonBasics High-Density Round Foam Roller  stood out from the EPP pack as the best basic roller, proving you don’t have to spend a lot to get relief.

Everything we recommend

black travel roller

Amazon Basics High-Density Round Foam Roller

The best foam roller to use at home.

This roller provides the firm density experts recommend—with a slight surface texture to prevent slipping—at an affordable price.

Buying Options

black travel roller

OPTP Black Axis Firm Foam Roller

Pro quality.

Regularly more expensive than our pick, this foam roller is otherwise highly similar to it.

black travel roller

Gaiam Restore Total Body Foam Roller

A softer touch.

For rolling newbies (or those looking for a softer touch), this medium-density roller has a bit more give than a firm EPP roller but still maintains its shape under pressure.

black travel roller

TriggerPoint Rush Roller

For deeper smr.

More expensive than our other picks and available only in a 13-inch length, this roller nevertheless delivers thanks to a diamond-shaped pattern of ridges that allows you to address knots in specific muscle groups (calves, glutes, and so on) with precision.

black travel roller

Tiger Tail Original

Portable, firm foam.

A rolling massage stick with a plastic core encased in finely textured, dense foam. It’s lightweight yet can really dig into tight spots.

What to look for

Most firm-density foam rollers are made of EPP, which should provide sufficient firmness for most self-massage applications.

A standard, 36-inch long roller (with a 6-inch diameter) is useful for most body parts. But smaller or larger models may better suit your needs.

For self-myofascial release (SMR) as well as for use in certain exercises, the AmazonBasics High-Density Round Foam Roller  does as good a job as other foam rollers at a lower price. Made of EPP, the cylinder has a slightly rough surface texture that keeps it from slipping against clothes or the floor, and the 36-inch size allows for techniques that smaller rollers don’t, like stretches that involve lying along its length. The only caveat is that people who are new to foam rolling or sensitive to the pressure of self-massage (it can hurt!) might find the very firm density—like that of just about any EPP roller—to be too intense.

A great roller that’s not our top pick because it costs a bit more than our top pick, the OPTP Black Axis Firm Foam Roller  is a firm-density EPP foam roller, considered the gold standard for alleviating muscle tension and knots. It delivers as expected, with the company’s 30-plus-year reputation for quality, long-lasting equipment under its belt.

When you’re new to rolling, it can hurt. The Gaiam Restore Total Body Foam Roller , made of polyethylene foam, is less dense and therefore less intense on muscles than the EPP material of firm rollers. But it isn’t so soft that it immediately warps under weight, and its full 36-inch length makes it useful for all sorts of rolling and exercise purposes. However, simply due to the nature of the material—not to mention the fact that your muscles will eventually adapt and may need a firmer pressure—it’s unlikely to be useful for as long as a standard black roller ought to be.

We like the textured TriggerPoint Rush Roller for targeted, deeper work on areas like glutes, hamstrings, and calves. At just 13 inches long, the Rush isn’t as versatile for spanning the length of larger muscle groups, such as the upper back. But as a complement to a longer, smooth roller—or a compact option that allows for both rolling and sustained trigger-point work—its pattern of diamond-shaped ridges addresses knots with a degree of control (and an intensity) that we struggled to access with other highly textured rollers. If you’re new to rolling or thinking of upping the ante, the Rush is quite firm—more so than our other picks, as well as its sibling, the TriggerPoint Grid 2.0 (26″) , which   we also liked .

The rolling-pin-like Tiger Tail Original  is made  of foam-covered plastic with comfy rubberized handles. Given its petite size, it’s great for travel, as well as for digging into smaller spots on the body, particularly the neck and calves. On the flip side, it’s not nearly as good at SMR for larger muscle groups—you simply can’t get the same level of pressure or expansiveness as you can by lying on top of a large foam roller—so it’s best used as a supplemental product.

The research

Why you should trust us, who this is for, how we picked and tested, our pick: amazonbasics high-density round foam roller, runner-up: optp black axis firm foam roller, also great: gaiam restore total body foam roller, also great: triggerpoint rush roller, also great: tiger tail original, what about vibrating foam rollers, how to use a foam roller, care and maintenance, how long should a foam roller last, other good foam rollers, the competition.

To home in on the best foam rollers during our initial testing for this guide, we enlisted two experts: massage therapist Polina Savelieva, owner of Active Outlook Massage in Astoria, New York, at the time of our testing, who’s also a certified personal trainer and USA Triathlon coach; and physical therapist Matthew Rector, director of business development at H&D Physical Therapy in New York City at the time of our interview, who also holds a certificate in applied functional science from the Gray Institute. We also interviewed Michael Fredericson, MD, professor of orthopaedic surgery at the Stanford University Medical Center and the co-author of Foam Roller Techniques for Massage, Stretches and Improved Flexibility ; Lindsay Lopez, owner of Form Pilates in New York City at the time of our interview, for her take on rollers in exercise; Jon Graff, marketing director at exercise-equipment manufacturer SPRI at the time of our interview, to learn more about the materials and manufacturing of foam rollers; and Thomas Best , a professor of orthopedics at the University of Miami Miller School of Medicine, for his thoughts on foam rollers that vibrate . Later, we reached out to OPTP (maker of our runner-up pick ) and interviewed marketing coordinator Stephanie LaHaye to learn more about the life span of foam rollers.

Supervising editor Ingrid Skjong is a certified personal trainer (NASM CPT) and an enthusiastic runner who has included foam rolling in her regular routine for more than seven years. She has also taught foam-rolling techniques to personal training clients and willing family and friends.

Writer Amy Roberts is a certified personal trainer (NASM CPT) and a running coach twice over (USATF Level 1 and RRCA). She has foam rolled consistently for years, using many different types and textures in her pursuit of the best self-myofascial release.

Foam rolling is for pretty much anyone. ( Some conditions contraindicate the practice , however; when in doubt, check with a professional.) It is a technique of self-myofascial release (SMR), or self-massage, to help lengthen the fascia that covers the muscles, which, when restricted, can cause muscle tightness and adhesions (knots). A foam roller is a massage tool. By targeting muscle groups and using both gravity (placing the muscle atop the roller) and friction (the rolling action), you can effectively break up and ease out tight tissue. Foam rolling is good for anyone who sits a lot (the fascia can tighten in response to being held sedentary for too long), anyone who moves a lot (the fascia can tighten when at rest after being used a lot), and anyone who likes to work out (the fascia can tighten in response to being overworked, and may also tighten in other places to compensate for muscles that are overworked).

Our five picks for best foam roller, set out next to each other.

The experts we consulted for this review agree that a smooth-surfaced, 6-inch-diameter, 36-inch-long roller is the best general tool for SMR: It’s the most versatile for larger and smaller muscle groups alike, and you can also use it as a prop in your workouts. Short rollers will do the trick for some areas of the body ( we recommend this one ). But only long rollers allow you to, for instance, lie comfortably along their length to gently roll your back muscles, or stretch the front of your body. And in most cases, you want the firmest material you can tolerate to go as deep as you can—some trainers we know use actual PVC pipe and skip the foam entirely.

A bumpy, ridged, or otherwise textured roller can be good for targeting specific knots (known as trigger points) or for someone who prefers even deeper work. And a handheld option that fits in a gym bag is great for its portability, for hitting smaller muscles (such as your neck or ankles), and for partner work, if you’re lucky enough to have someone who’ll use the roller on you. But because you physically can’t produce as much pressure from pushing with your arms as you can from lying on top of a roller (ah, gravity!), the handheld roller is better used as a supplemental tool rather than your primary one. Likewise, other implements, such as firm rubber balls or smaller rollers, are also available and are great for very specific purposes—but because of their specificity, we didn’t look at those for this guide.

Altogether, we’ve tested 21 different foam rollers.

The physical therapist, the massage therapist, and Amy then spent at least an hour with each roller we tested, using it on themselves and discussing its merits and demerits with colleagues. We considered each roller for:

  • size, including diameter, length, and weight/heft
  • surface texture
  • perceived durability
  • ease of use/rolling ability

The AmazonBasics High-Density Round Foam Roller 36″, our pick for best foam roller.

As it turns out, the ubiquitous firm-density black foam rollers made of EPP (expanded polypropylene) aren’t much different from one another, at least in terms of their therapeutic benefits. What set the AmazonBasics High-Density Round Foam Roller  apart from others is twofold: its bargain price, and its slightly rough texture—sort of like those nonskid grips you’d affix to a tub—that helps keep it from sliding out from under you, whether you’re rolling or using it for exercise.

While this roller isn’t made by a tried-and-true pro source—our massage therapist expressed surprise that Amazon even makes rollers—nothing about its construction or its nearly 60,000 mostly positive Amazon reviews leads us to think it would be anything but long-lasting.

The 36-inch version is the ideal length for the widest variety of uses, but the AmazonBasics roller also comes in 24-inch, 18-inch, and 12-inch sizes for portability (one good reason to stick with 36 inches is that it will support your entire spine if you’re using it parallel to your body). The roller’s dark color works for a simpler reason: It doesn’t show as much dirt picked up off the floor (but you should still clean your roller after each use).

Flaws but not dealbreakers

There’s really not much negative to be said about this roller, other than the fact that it may be too firm for some people, at least as an entry-level option.

The OPTP Black Axis Firm Foam Roller, our runner up pick for best foam roller.

The OTP Black Axis Firm Foam Roller is the same size (36 inches) and density (firm) as our top pick, but it costs a bit more and hails from a well-known company. Orthopedic Physical Therapy Products (OPTP) has been an industry leader in providing quality products for use in professional settings for more than 30 years. This roller lives up to those high expectations, delivering reliable compression for large and medium muscle groups alike. However, one thing emerged in our testing: Those firm, black EPP (expanded polypropylene) rollers aren’t all that different from one another, at least when it comes to at-home use. Pro products are typically held to higher standards of durability, as they’re often used all day, every day, in gym or PT settings. That said, for both home use and value, you’ll likely be just as happy with the quality of our slightly less expensive top pick from AmazonBasics .

The Gaiam Restore Total Body Foam Roller, our also great pick for best foam roller.

Foam rolling hurts—or at least it can be pretty darn uncomfortable, especially for a novice or anyone recovering from an injury. If this describes you, or if a firm black EPP roller is simply too intense, you’ll likely prefer the Gaiam Restore Total Body Foam Roller . Made of polyethylene foam—which, unlike EPP, is frothed with air rather than compressed—it provides a softer texture. This type of foam, however, is also likely to compress and warp with long-term use because the air is eventually pressed out. The Gaiam roller is not too soft (described as “semi-firm” on the company’s website, it’s similar in density to foam packing material), meaning it’ll have a bit more longevity both in your routine—before you’re ready to upgrade to a firmer model—and, most likely, in life. The full 36-inch length gives it more versatility than shorter rollers for large-muscle-group work (mid-back, for example) and also provides support for the tailbone and a neutral spine position.

The TriggerPoint Rush Roller, our also great pick for best foam roller.

It can be tricky to achieve deeper SMR with a smooth foam roller. Nubs, knobs, and ridges can help reach stubborn knots or areas that warrant deeper manipulation. We kept coming back to the TriggerPoint Rush Roller : A 13-inch roller textured with a diamond-shaped pattern of ridges, which the company says contributes to a shearing effect (essentially oppositely directed parallel forces acting on a muscle). We found that it works particularly well as a supplement to a smooth roller, when we want a deeper, more precise focus on knots in calves, glutes, or hamstrings—though the Rush would also serve those who simply want more intensity in their daily rolling routine. Made with a layer of ethylene-vinyl acetate (EVA), a closed-cell foam, over a hollow plastic core, the Rush is less aggressively textured than other deep-tissue rollers we tried. It’s also shorter—and more expensive—than our other picks. But the ridges do the job, and the Rush’s smooth roll and sturdy construction make for a no-fuss experience. We felt a difference after using it in comparison with other textured rollers, mostly because we were able to use it longer. And though it delivers on intensity, the Rush isn’t so aggressive as to be prohibitively painful.

THe 18″ Tiger Tail (The Classic), our also great pick for best foam roller.

Many brands of the 6-inch-diameter rollers—including our top pick —come in shorter lengths, typically 12 and 18 inches, that are somewhat easier to travel with. (We also tried a couple of rollers designed for travel , but neither won us over completely.) But if you don’t want your roller to take up significant real estate in your gym bag or suitcase, look to a handheld roller. The Tiger Tail Original  is our pick for a smooth-surface portable roller. Its small diameter allows for more targeted trigger-point work, yet the length is generous for most parts of the body. Because it’s harder to access some muscles (like the upper back) with a handheld and you won’t get nearly as much pressure as you can from an on-the-floor model, this is really best used as a supplement to your SMR routine.

Vibrating foam rollers (equipped with battery-powered motors) take things up a notch—at souped-up prices. But so far, we’ve found that for most people, they don’t live up to all the buzz.

The effects of adding vibration to SMR remain largely unstudied. Subjective assessments have suggested that vibration can aid recovery and/or mitigate foam-rolling-related discomfort, Thomas Best, MD, PhD, professor of orthopaedics at the University of Miami Miller School of Medicine, told us in a phone interview. “I can’t tell you that it’s going to help, but people have tried it, and they like it,” he said. Best added that if people enjoy the vibrating sensation, they may be more inclined to foam roll for longer and more often, potentially boosting the therapeutic effects of the self-massage.

Massage therapist Polina Savelieva and Amy reviewed four top-rated, best-selling models: the Hyperice Vyper 2.0  (currently unavailable), the NextRoller , the VulkRoll Vibrating Foam Roller , and the Product Stop Vibrating Foam Muscle Roller (currently unavailable). In 2021, we also tried the Therabody Wave Roller . We used each one as a foam roller first (no vibration), then rolled with each on its lowest and highest power settings, evaluating the sensation and intensity.

The vibrating foam rollers we tested cost at least double the price of our top pick and are all fairly loud. If you plan to use a vibrating foam roller at home, you may have to time your rolling so as to avoid disturbing others. In addition, all of the powered models we tried are significantly shorter than our non-vibrating roller picks (12 to 18 inches in length, compared with our top pick’s 36 inches), which could make them too short to use on some larger muscle groups.

With those caveats in mind, Amy preferred the longer, more expensive, and slightly louder VulkRoll Vibrating Foam Roller .

Ultimately, though, we think most people would be better served by spending less than a third of the cost of either model on our top pick . ( See more details on all five vibrating foam rollers we tried. )

A person in workout clothes rolling the backs of their thighs, with legs out straight, on a foam roller.

Now that you have this thing at home, what the heck do you do with it? “It’s not a self-explanatory tool, and there are so many varied uses,” said Stephanie LaHaye, marketing coordinator at OPTP. If you understand a few key concepts, SMR isn’t complicated. There are two main techniques you can use: 1) rolling back and forth, which creates friction and a rolling-pin-like ironing-out of the fascia, and 2) holding still on a tight spot, for trigger-point targeting to “melt” away knots. The other basic concept to understand: When you hold yourself atop the roller, the more gravity you can create on a muscle, the more intense the work. This generally means looking at your body’s points of contact with the floor—the closer your hands or feet are to the roller, the more you can hold yourself up, and the less intense the pressure of the muscle on the roller. The fewer and further apart the points of contact, the greater the pressure on the muscle you’re rolling.

An example: When rolling out your hamstrings (backs of the thighs), you can put both legs on top at once, which is less intense because the pressure is distributed across two legs. You can also slide the roller over so just one leg is on it, and use your other foot on the floor (knee bent) to support some of your weight; this becomes more intense because you’re hitting just one leg. Or, you can do one leg and hold your free foot off the floor entirely (getting more intense), or even cross that free leg on top of the worked-on leg to add more weight and pressure (most intense).

A typical method to ensure you hit all the major muscle groups is to go from the bottom up: Start with your calves, then your hamstrings, then your glutes (sitting on top of the roller with one ankle crossed over the opposite knee to target one cheek at a time), then flip over to get your quads, then do the sides of your hips to get the tensor fasciae latae (TFL), then lie across the roller at your middle back to get your shoulders. It’s generally not recommended to roll across the lower back, which could put undue pressure on the lumbar spine and its intervertebral discs. Instead, rotate the roller so it’s running down the length of your back, and rock from side to side to roll one side at a time, taking care not to roll over the spine itself.

The New York Times has a handy foam roller tutorial , outlining how to do five specific exercises.

Caring for your foam roller need not be difficult. Jon Graff, marketing director at SPRI at the time of our interview, shared the following advice: Store your large roller upright, somewhere not in direct sunlight (some foams may degrade from UV light). Don’t wear clothing with zippers or buttons that may gouge the roller’s surface when you’re rolling. After use, rub the roller with a damp sponge or antibacterial wipes, and clean it with a cloth dipped in soapy water followed by a good rinse every once in a while. (Don’t soak it, though, as some foams may absorb water and take forever to dry.)

It’s hard to gauge exactly how long a foam roller will last. “There are so many variables,” said Stephanie LaHaye, marketing coordinator at OPTP (maker of our runner-up pick ), including how and where it’s used, as well as the frequency with which you use it. “Buying a quality foam roller, however, will help increase the life span of the tool.”

Foam rollers are often made of polymers like expanded polypropylene (EPP) and polyethylene foam. “They’re both recyclable,” said Kiersten Muenchinger, associate professor of product design at the University of Oregon, who studies sustainability, “but neither are highly recycled in our recycling systems.”

Recycling is just one part of the story. Durability can play an important role in the decision-making process. Rollers made of softer materials , like the aforementioned polyethylene foam, have the potential to warp over time, particularly when used frequently. Unless you’re sensitive to the pressure of SMR, consider rollers made of sturdier EPP (like our top and runner-up picks ), which have the potential to last longer. Rollers made of ethylene-vinyl acetate (EVA, a foam often found in the soles of running shoes) or PVC are also hardier and built to sustain higher-volume usage.

Some rollers are made of “natural” materials, such as cork or bamboo, but they’re not necessarily more sustainable than a roller made of synthetics. “‘Natural’ is this weird, undefinable thing that has no regulation to it,” Muenchinger said.

Bottom line? Solidifying what you want from a foam roller before you make your purchase can help ensure a satisfying—and long-lasting—relationship with it. “If you keep something twice as long, you’ve increased its sustainability twofold,” said Muenchinger.

There were no real complaints from our experts about the attractive TriggerPoint Grid 2.0 , a longer version of the well-known TriggerPoint Grid . It rolls nicely and provides a firm density and good self-myofascial release, though no one could really feel much of a difference from its ridged, foam-covered plastic over a regular foam roller. And though it’s 26 inches long (the original Grid is 13 inches), that’s still 10 inches shorter than most full-size rollers. It’s also much pricier. But we’ve used one for about six years to good effect, and it’s held up well.

The somewhat spongy appearance of SPRI’s EVA Full Foam Roller might make you think it’s a big softie, but don’t be fooled: The medium-density foam is a bit firmer than the Gaiam Restore’s polyethylene foam, but it has more give than any of the black EPP rollers. In other words, it’s a fine pick if you’re looking for something in the middle and don’t mind spending a bit more.

Smooth rollers

The LuxFit Foam Roller (High Density) (available in 12-, 17½-, and 36-inch lengths) has the same slightly textured surface and density as our top pick . Somehow, though, it felt a bit picked over. As we discovered during testing, many of the firm black EPP rollers don’t differ much in form or function. So if the AmazonBasics roller isn’t available, this one—which, in the 36-inch size, regularly costs $5 more—will do the job just fine.

Textured rollers

The 321Strong Foam Roller (Medium Density Deep Tissue) and the Original Body Roller —both 12½ inches long and 5¼ inches in diameter—turned out to be nearly identical, with the same textured pattern. The Original Body Roller is too light and slipped out from under us several times while rolling. The 321Strong roller had a distinct chemical smell out of its plastic that dissipated only after several weeks. We felt its deeper texture when rolling, but it was tricky to control when it came to targeting areas like the calves precisely.

The dual-textured Gaiam Restore Deep Tissue Foam Roller is made of smooth, dense foam. But it feels cheaply made. We also spotted a few customer reviews on the Gaiam website complaining of internal cracking or seams coming apart.

With its aggressive-looking studs, the RumbleRoller Full-Size Original can look awesome or awful, depending on your deep-tissue needs. Either way, our experts cautioned that this isn’t the roller for people who are new to SMR—and indeed, it’s better for sustained trigger-point work over rolling.

Smooth and dense, with a texture that looks like elongated bubbles, the 26-inch Teeter Massage Foam Roller (Less Firm) isn’t wholly unpleasant, and we liked the longer length (though it’s still 10 inches shorter than many of our favorites). But we found it slippery and bumpy to roll on, and it had two pronounced seams that were fairly sharp.

The assertive looking knobs on the 26-inch Teeter Massage Foam Roller (More Firm) are intense and, for most people, would be too much for rolling. Like the RumbleRoller, this one is more suited for lingering trigger-point release.

The design-forward The Grind by Yuniti  (available in four chic colors) has two panels of rugged, thumb-like knobs separated by a pair of smooth, 1½-inch strips. We couldn’t really get the benefits of flat and textured rolling as it promised—it rolled too unevenly—but targeted trigger-point relief was doable. Still, it wasn’t markedly better than many of the other textured rollers we tried.

Handheld foam rollers

The Idson Muscle Roller Stick for Athletes consists of nine dimpled, hard-plastic segments that are noticeably harder than the foam-covered roller of our favorite handheld SMR tool . The dimples provide a bit of added texture, but we didn’t notice a significant difference in intensity or the ability to finesse the amount of pressure applied.

The Pro-Tec Roller Massager is similar to the Tiger Tail, but its foam covering is segmented, with the ability to slide the segments together or keep them apart. Unfortunately, our pros found them largely ineffective in terms of changing the depth of the massage the roller provides—and given that the Pro-Tec is a handheld with the obvious limiting factor of arm strength, it doesn’t bring much new to the table.

Travel foam rollers

The Brazyn Life Morph Collapsible Foam Roller has a smart design: The roller collapses flat so it can be tucked into its mesh bag for travel or storage; loops on either end of the roller are pulled firmly to bring the roller back to its cylindrical shape. The mechanism held up over repeated pulls and deflates. Compared with our favorites, though, the roller felt hard and rolled clunkily. We took it on the road on a few occasions, and it was nice to have something to roll with, but it never won us over.

Like its sibling, the Gaiam Restore Deep Tissue Foam Roller , the collapsible Gaiam Restore Foam Roller (currently unavailable) didn’t feel great. Cleverly designed, it slides apart into two portable, packable sections. But it’s hard and bumpy to roll on, and a corner of the foam began to pull away from the body soon after we tried it.

Vibrating foam rollers

We dismissed the HoMedics Gladiator Vibration Foam Roller without testing because while most vibrating foam rollers are rechargeable, this one runs on four C batteries, which—with frequent use and replacement—would quickly add to its otherwise lower cost.

By far the strongest—and priciest—vibrating foam roller we've considered, the 13-inch Hyperice Vyper 2.0 had a supple foam covering with nicely rounded edges. But in our testing, we found it to be too powerful, even on its lower settings. It was also the loudest foam roller we tested. (Hyperice now makes a Vyper 3.0 , which we haven’t tested.)

With its nubbed texture, the NextRoller looks intense even before you turn on the vibration. “I like this type of roller for sustained static work on certain areas, and I enjoyed using it on my hamstrings where I felt like it was allowing for deeper work,” wrote massage therapist Polina Savelieva. Still, “I feel the same as I do about all knobbly rollers: I don’t think it is for the average user,” she cautioned, as knobbly rollers can increase the risk of bruising. This roller is really loud at its highest setting, and like other vibrating foam rollers, it’s shorter (13 inches) and much more expensive than our top pick.

The 12-inch Therabody Wave Roller is sleek and smooth with an upscale feel, all the way down to its cloth storage bag. Its five vibration settings range from soothing and gentle (levels one through three) to serious vibration (levels four and five). Like many of the vibrating rollers we’ve tried, it does emit a loud hum at top speed—particularly when it’s vibrating on the floor (we moved to a yoga mat to help dampen the noise). That said, it feels nice to use for short periods of time.

The VulkRoll Vibrating Foam Roller ’s 18-inch length was enough for Amy to roll two legs at once (though the VulkRoll is still shorter and more expensive than our top pick). Unlike the other powered rollers we tested, this one has an undulating setting, which we found soothing for sore muscles, especially along the calves.

This article was edited by Tracy Vence and Kalee Thompson.

Meet your guides

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Ingrid Skjong

Ingrid Skjong is a supervising editor on the appliance team, focusing on the likes of ranges, refrigerators, dryers, and dishwashers. She previously covered fitness for Wirecutter and has been an editor and writer at various lifestyle magazines. She is an avid runner and lives in New York City.

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Amy Roberts

Amy Roberts is a certified personal trainer (NASM-CPT), a running coach (USATF Level 1), and a regionally competitive runner. She also served as a staff writer for the Good Housekeeping Institute for nearly five years, working closely with the engineers and other scientists to interpret product test results.

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The 11 Best Foam Rollers of 2024

Relieve sore muscles and improve flexibility with these firm, effective foam rollers.

Seasoned athletes and casual wellness enthusiasts alike are increasingly turning to foam rollers. This small, cylindrical piece of equipment is a way to achieve similar effects to that of a professional massage, but at any time of day and from the comfort of your own home. 

But what exactly is foam rolling? “Foam rolling is a type of myofascial release technique ('myo' means muscle and 'fascial' refers to the connective tissue that covers and supports the muscles throughout your entire body), that can be performed on yourself,” explains Lara Heimann, a physical therapist and Founder & CEO of The LYT Method.  

“Foam rolling can reduce muscle soreness, aid in muscle recovery, and prime the muscles,” she adds, noting that it can also “provide temporary pain relief by applying pressure to areas that feel sore or tight.” 

“Rolling can also be used by people when they aren’t active, such as at work or while traveling, to ease discomfort and increase blood flow to areas that have been stagnant,” she says.

We’ve researched everything from the firmest options to smaller tools designed to target precise muscle groups. Whether you’re new to foam rolling or looking for a more advanced, deep-tissue self massage, read on to discover an effective option. 

Best Overall: OPTP Black Axis Firm Foam Roller

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Why We Love It

This durable, high-density roller is available in five sizes, including half rounds, making it easy to find your perfect match. 

What to Consider

It’s a bit more expensive than our best budget pick, but will stand the test of time even with regular use. 

High-density foam rollers made of expanded polypropylene (EPP) are touted by experts as the most beneficial for working through muscular tension, as they offer enough firmness to easily provide an effective self-massage. While the firmness can feel intense for those new to foam rolling or who tend to prefer a softer pressure, this is ultimately a great tool to have in your arsenal and work your way up to if needed. We love that this model comes in both half mounds and cylinders, which can be used to target different muscles. The half mounds are ideal for relieving tension around the ankle and calf, while the cylinder can be used on broad areas such as the shoulders, lower back, and beyond. While 36 inches is the standard size for targeting a variety of body parts, this comes in 12- and 18-inch options as well, which are excellent for precision work as well as easy portability. 

OPTP has been crafting high-quality foam rollers for over three decades, and this model is supported by the brand’s trusted legacy. It’s ultra-durable, and will retain its shape even with consistent use. 

The Details: 12, 18, 36 inches (round and half) | Smooth | High density

Best Budget: Amazon Basics High Density Round Foam Roller

It’s made of expert-recommended high-density foam, is affordably priced, and is available in four different lengths in order to suit your needs. 

The firm density may feel intense for those who haven’t used a foam roller before. 

If you’re looking to achieve similar benefits to our top pick but spend a little less, you’ll be delighted with this high-density roller from Amazon Basics. While it’s not available in half mounds, it otherwise functions quite the same, offering a sturdy surface to practice SMR and various stretches. This roller, which is available in a travel-friendly 12-inch size as well as 18-, 24-, and standard 36-inch cylinders, is covered in a slightly grippy texture that provides stability and ensures it won’t slip against your clothes. 

While experts swear by the firm density that an EPP roller such as this provides, it may feel intense beginners or anyone who typically prefers a Swedish (soft-pressure) massage . 

The Details: 12, 18, 24, 36 inches | Slightly textured | High-density 

Most Portable: Tiger Tail Massage Stick

Buy at Target.com

This lightweight and petite massage stick is a breeze to use and to store, making it easy to relieve tension on the go. 

Its slim size makes it best for focused trigger point work — you will want a larger roller to work through broader muscle groups. 

Foam rollers aren’t just for the gym: you can relieve your muscle tension wherever you are, thanks to smaller products that can be easily incorporated into your daily routine. Weighing just 11.2 ounces, this slim massage stick fits easily in a gym bag or personal item , making it a convenient option to carry around. It’s designed to be used while standing or sitting, allowing you to reach most of your muscles on your own in order to release trigger points or stimulate muscles pre- and post-workout. It’s made of dense, foam-covered plastic and features rubber handles that are comfortable and easy to grip at all angles. Reach for it during long car or train rides, at your work desk, or after you step off a long-haul flight in order to dig into tight, smaller muscles. To properly massage larger muscle groups, you’ll still want to invest in a 36-inch round, which can provide significantly deeper pressure.  

The Details: 11, 18, 22 inches | Smooth | Medium-density 

Related: The 21 Best Walking Shoes for Women of 2024, Tested and Reviewed

Best Density: LuxFit Premium High-Density Foam Roller

Buy at Luxfitproducts.com

The long length makes this easy to use on a wide range of body parts, and the firm exterior is particularly effective on tough areas. 

Beginners and those sensitive to foam rolling will find the pressure to be too intense. 

Beginners may find this smooth, high-density roller too intense, but anyone who is familiar with foam rolling and deep-tissue massage will appreciate how it allows you to quickly adjust to multiple angles and pressure levels. It’s available in 12- and 36-inches, with the longer of the two offering an ideal surface to work out knots along the hips and calves. Users find that it helps elongate and relax their muscles, as the 36-inch cylinder boasts a wide surface that’s easy to work on and can provide great massage benefits. The extra-firm polypropylene material is smooth and durable, with a bit more heft than similar models we looked at — while the weight isn’t ideal for portability, it provides a slower roll and requires less effort to get deep into the muscle.

The Details: 36 inches | Smooth | Extra-firm, high-density 

Best Deep Tissue: RumbleRoller Midsize Original 22'' Foam Roller

Buy at Dickssportinggoods.com

The patented bumpy texture kneads muscles with a similar motion as that of a massage therapist’s fingers.   

The knobby surface is designed for experienced foam rollers and those who are accustomed to a deep tissue massage — beginners will find this painful.

For those who can handle the pressure, deep-tissue massages are an excellent way to relieve muscle soreness and stiffness by working deep into and around the muscle. While a professional deep tissue massage can set you back upwards of $100, this foam roller offers many of the same benefits for a fraction of the cost (plus, you can use it time and again — the high-density EVA foam is ultra-durable and won’t lose its shape over time). 

RumbleRoller’s uniquely textured foam roller is touted as the first of its kind, featuring high-profile bumps and ridges that are able to dig deeper into your muscles and function like the magical thumbs of your favorite massage therapist. It’s best for those who prefer deep pressure and are working on advanced techniques — beginners will find this too intense. For an even deeper massage, you can rock side-to-side on the roller, which improves the bumps’ resistance and allows them to further penetrate tense muscle groups.

The Details: 13 , 22, 31 inches | Bumpy | High-density EVA foam 

Best Vibrating: Hyperice Vyper Go

Buy at Rei.com

Three vibration speeds help to instantly relieve tightness, and can be more relaxing than non-vibrating rollers. 

Given its small size, this is best used as a supplement to focus on specialized areas. 

If you’re looking to invest in your fitness routine , springing for a vibrating foam roller can instantly elevate both your experience and your results. We love this one from Hyperice, which boasts three different vibrational intensities that help to loosen and warm up muscles. At just 10.6 inches long, it’s hyper portable and lightweight, allowing you to work through tightness anytime, anywhere. The sleek, modern design is contoured to help target various body parts, particularly smaller areas — you’ll still want to opt for a longer roller to achieve SMR on larger muscle groups. While this roller is a splurge compared to most of the others included on this list, it provides a notably more luxurious rolling experience, as the vibrating sensations appear to relieve tension instantly. Hyperice also has an app, which you can download to unlock guided sessions with performance advisors. 

The Details: 10.6 inches | Contoured | Firm 

Best Set: Elvire Sport Premium Foam Roller Set 4 in 1

This multi-purpose set nests within itself to take up minimal space, and it offers a variety of soft and firm rollers in multiple sizes.

Over time and with extensive use, the interior lining of the roller can be prone to cracking, although that doesn’t impede its functionality. 

If you’re looking to target a variety of muscles and trigger points but don’t want to crowd your apartment with workout gear, look to this four-in-one set of foam rollers from Elvire Sport. It boasts a dual nesting roller with ridged EVA foam on the outside, and a soft, removable inner roller that’s ideal for massaging along your neck, arms, and more. We love the duality of the firm exterior and the gentle interior, which complement each other to achieve pain relief. The set also includes an ergonomically designed foot roller, which features a ridged exterior that imitates acupressure to relieve plantar fasciitis, as well as a compact massage roller ball that’s perfect for working into hard-to-reach areas. 

While this isn’t the most durable option in the long term — the inner lining can be prone to cracking over time, which doesn’t impede the roller’s function but can create an unpleasant sound during use — it’s an excellent value purchase for someone looking to try out a variety of foam rollers. 

The Details: 13 inches | Ridged exterior, grippy interior | High-density firm exterior, soft, low-density interior 

Related: The Best Portable Exercise Equipment That'll Fit in Your Carry-on

Best Trigger Point: Kieba Massage Lacrosse Balls for Myofascial Release

Buy at Kiebawellness.com

These sturdy, hard massage balls can bring massive relief when pressed into small target areas.

Their compact size can make them difficult to grip and they can roll away more easily than a large cylinder.

Small but mighty, these ultra-portable massage balls are a must-have for travelers and anyone else looking to address tight muscles on the go. They’re 2.5 inches in diameter and are ideal for working into sore areas that may be hard to address with longer, larger foam rollers. Given their firmness, they only require a slight amount of pressure to get deep into your muscles, providing instant relief after just one session. We love following up a foam rolling session with these, as they can further penetrate any problem areas that are still sore.  

The Details: 2.5 inches | Smooth | High-density firm 

Best for Beginners: Lululemon Double Roller

Buy at Shop.lululemon.com

This dual-layer roller is made of soft, spongy foam that provides gentle yet effective pressure. 

You’ll need to take it apart to access the firmer inner layer.

Those who are new to foam rolling or who prefer a more gentle pressure will love this dual roller from Lululemon, which boasts a soft and flexible outer layer as well as a smaller, spiraled inner layer. Beyond its trendy design — which is a major aesthetic upgrade from most basic foam cylinders — both layers are effective from the first use, helping to loosen and relax both small and large muscle groups. The spongy exterior features a wavy, ridged texture that’s ideal for applying gentle pressure to sore areas, while the corkscrew design of the inner roller can easily target pressure points. 

The only caveat is that you’ll need to take the layers apart in order to access the smaller one, although the process is straightforward. We love this for beginners who may want to experiment with various levels of density, as you can test out both the gentle and the firmer options to figure out what feels best (and of course, can use them to complement each other). 

The Details: 20 x 5 inches | Ridged | Two densities

Best Eco-friendly: Aquanimous Cork Massage Roller

This roller skips the foam entirely, relying on renewable cork to achieve similar effects with a more eco-conscious footprint.  

It’s incredibly firm — we’d recommend this primarily for the lower body, which can handle more pressure than delicate areas.

Foam isn’t exactly the most eco-friendly material out there, but there are few alternatives on the market that achieve similar effects in terms of firmness and durability for rollers. While you could turn to a roller made from partially recycled materials, we find that cork is the most sustainable option . It’s harvested from the bark of cork trees, which are a renewable resource that continue to grow and produce new bark afterwards, effectively converting more CO2 into oxygen. 

This lightweight, portable cork roller comes in a travel-friendly 12-inch size, as well as a slightly larger 16-inch length. While most standard foam rollers feature a 6-inch diameter, this one is only 4 inches, which creates more pressure and provides a deeper massage. Given the lower height and the high density of the cork, this is best used on those who prefer firm pressure — beginners will likely find that the material’s lack of give can be too intense. 

The Details: 12, 16 inch | Cork | Very dense 

Best for Legs: Trigger Point Performance Grid 1.0 Foam Roller

It’s partially made from renewable materials, and the foam-wrapped hollow core makes this one of the firmest options on the market. 

The grid design takes some time to get used to, as it provides deep pressure.

TriggerPoint is one of the most reliable brands on the market when it comes to durable, long-lasting foam rollers, and this compact option doesn’t disappoint. Travelers will love that it’s ultra-lightweight and portable enough to pack in your gym bag or carry-on — plus, the hollow core provides bonus room to stash your clothes. 

The patented grid exterior provides deep-tissue pressure, easily targeting tight areas that can otherwise be hard to work through with smooth rollers. We appreciate that the hollow core is made from recycled plastic and wrapped in EVA foam, which creates a firmer surface than your typical cylindrical roller. Runners find this to be an excellent choice for rolling out sore spots in their calves and hamstrings after a long session, given the deep and instantly relieving pressure it can provide. Best of all, the roller is crafted with sustainability in mind : it’s made up of 30 percent renewable materials, including bamboo, straw, and wood. 

The Details: 23 inch | Grid | Multi-density  

Tips for Buying a Foam Roller 

Choose the right texture.

Foam rollers come in a variety of textures, from smooth exteriors to ridged or swirled options. The former offer a more gentle and consistent pressure, which is ideal for anyone just starting out with foam rolling. When choosing a smooth roller, be sure to look for one that has enough grip that it won’t slip out from under you while you’re using it. 

Rollers that feature a textured exterior, whether knobbed or grid-like, are most beneficial for those who prefer deep-tissue style massages, as the protruding pieces are designed to work their way into the muscle and release tension. 

Pick an appropriate density 

Anyone new to foam rolling should look for a medium-density roller with a spongy exterior, as it will provide gentler pressure. High-density rollers can feel intense and even painful for those who are sensitive to pressure, which can cause more harm than good. “I recommend finding a sensation of a ‘good ouch’ where you can easily breathe and attempt to ‘melt’ the tense area around the roller,” suggests Heimann. “More pain is not the answer; the goal is to work with the area without any sharp discomfort or reflexive response.” 

Consider special features

The variety of foam rollers on the market has expanded beyond your basic cylinder, with various features like vibration and heat being touted as beneficial additions. But do they really make any difference? 

“These features offer a different stimulation to the tissues and nervous system, and while research is limited regarding their efficacy, either or both features may be beneficial,” says Heimann. “Some of the benefits can be pure placebo effect, which is quite powerful in its healing potential. For example, a vibrating foam roller might create numbness and temporary relief, which can make you think you are getting more benefit,” she explains.

“The imagined physiological effect may help you psychologically since you perceive a reduction in muscle soreness and tightness. Similarly, heat can bring more blood flow to an area, easing the symptoms of restricted circulation that often accompanies tissue restrictions. This physiological result can feel pleasurable and helpful,” she adds. Ultimately, the bonus features may or may not improve the efficacy of your foam roller, but they’ll likely elevate your self-care experience. “These extra features are not necessary for foam rolling benefits,” says Heimann, “but might make the experience more enjoyable.” 

Frequently Asked Questions

How do you use a foam roller?

“To use a foam roller, target specific areas that hold greater tension and roll slowly,” Heimann suggests. “Bring the area of tension in contact with the roller and apply slow pressure with the rolling,” she adds. 

Depending on the density, you can use a foam roller to work through muscle tension up to five times per week — and consistency is key to maximize the returns, she explains. “Current research recommends three to five sets of 20-30 second repetitions per area, which can be executed three to five times per week, and performed on a consistent basis to achieve and retain the benefits.”

Should I use a smooth or textured foam roller?

“The choice between a smooth or textured foam roller depends on personal preference,” says Heimann, who adds that if you’ve never used a foam roller, it’s best to start with the basics. “Most people should start working with smooth rollers, which provide a gentle massage, versus textured ones that give deeper tissue stimulation,” she says. Those that feature a grid or ridge pattern are designed to work deeper into the muscles, which can feel painful for those new to foam rolling.  

When should you use a foam roller?

Foam rollers can be used at a variety of times, whether to help warm up muscles ahead of a workout or for pain relief and to maximize flexibility afterwards. “Incorporating foam rolling can be beneficial as a therapeutic addition to a fitness routine or as a tool for relieving muscle tension from inactivity,” says Heimann. She also suggests using a portable foam roller while at work or traveling, noting that they can help to stimulate circulation and increase blood flow after periods of inactivity. 

Why Trust Travel + Leisure

For this article, T+L contributor Sophie Dodd researched the best foam rollers, considering various lengths, densities, textures, and additional features in order to round up the ideal options for every need and budget. She prioritized durable, effective foam rollers that are proven to help release muscle tension and come highly recommended by other editors. She also received expert advice from Lara Heimann, a physical therapist and Founder & CEO of LYT Method , who explained the benefits of foam rolling and shared tips on what to look for when purchasing a foam roller.  

Related: The 16 Best Fleece Jackets for Men of 2024, Tested and Reviewed

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  • 【High Performance】Our lint roller has strong adhesive and can remove hair, lint, dust and pet hair effectively. It is suitable for various surfaces, such as leather, fabric, wood, plastic and metal, and can be used repeatedly.
  • 【Easy to Use】Our lint roller is easy to use. Just roll it over the surface to remove hair or dust. The handle is designed for a comfortable grip, making it easy to hold for a long time.
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This Black-Owned Resort Is On Track to Become One of the World's Largest Hotels

Rock City's goal of becoming the largest resort in Africa is becoming more real as construction continues, like its two-story nightclub.

Madeline Holly-Carothers • Mar 27, 2024

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One of the largest resorts in the world is in a small city in Ghana. Plus, it’s Black-owned. It was also designed by a team of Black woman designers and architects who helped create the vision for it to become one of the world’s largest resorts.

Having gone through a years-long construction process since its foundation was laid in 2008, the property is now close to its final goal of becoming a major player in the international resort game. Here’s what to know about it.

Starting the Vision

Rock City Hotel is located in Kwahu, a city in Nkwatia, a region of Ghana. 

Located in a picturesque, mountainous city, the hotel is one of the largest on the continent of Africa and hosts several thousand guests throughout the year. It’s made up of more than 600 rooms currently, and, according to its website, the resort will become the largest in operation on the continent when it complex the more than 2,200 rooms planned.

In the near future, the hotel plans to become a premier world destination for conferences and conventions, with a “state-of-the-art” conference center being built, the website said, alongside a 2800-seat auditorium on the property.  What began as a community of serviced apartments in 2018 has become a premiere hotel with plans to become a world-renowned property.

In 2019, the hotel officially opened a portion of its complete rooms, and then, in 2022, began hosting more large groups and special occasions, including weddings, small conferences, and special guests like performers and artists who came to the area.  

Nearing its Goal

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Since Travel Noire first reported the resort’s planned expansion in 2022, the property has undergone significant updates and construction, including the completion of several hundred hotel rooms, many large meeting rooms, and other attractions underway, like an aquarium and grounds for a zoo.

Another major completion is the resort’s two-story nightclub, which frequently hosts Ghanaian artists and throws large events and parties on holiday. 

Now just one year from its 2025 completion goal, the resort looks like it could be completed, or at least nearly completed, in that time.

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Moscow Muled

Moscow Muled

Best blackberry moscow mule recipes.

Best Blackberry Moscow Mule Recipes

Mar 05, 2020

In this post, we reveal the best Blackberry Moscow Mule recipes on the internet! We also describe the origin and history of the Blackberry Mule so that you can fully appreciate the cocktail. Let's dive right in!

Introduction

When you think of cocktails, there are usually a couple of different places your mind can go: the sugary, overpriced, watered-down drink you paid an embarrassing amount of money for at the nearest semi-swanky nighttime establishment, or the tasty-but-sloppy concoction your friend threw together in their blender. Of course, there are varying degrees of quality within those categories: some overpriced bar cocktails can taste like a slice of heaven, and your friend could be surprisingly adept at mixing drinks together. But, by and large, those appear to be the most common experiences for a lot of cocktail enthusiasts out in the wild: weak, expensive, convoluted, sub-par.

Why is that? Why do so many cocktails fall so short of the Platonic ideal of what a delicious cocktail should be? Well, there are a number of potential reasons, chief among them being the fact that a lot of cocktail recipes appear to be in a constant battle to come up with the most complicated recipe, throwing together a huge amount of ingredients that may or may not actually gel together as a whole. Nothing worse than a cocktail that tastes like it’s being pulled in ten different directions at the same time. Add to this the bar’s need to make a profit (which affects the price and the quality of ingredients) and the home mixologist’s innate need to show off to their friends by putting together the most elaborate drink (which affects the structural integrity) and what you end up with is often a less than ideal cocktail experience.

But then there are some drinks that are so beautifully perfect in their simplicity that it’s hard to mess them up; where the ingredients list is very brief and each element interacts perfectly with each other. Stone-cold classics of the alcoholic-beverage tradition. We’re talking about iconic drinks that have stood the test of time over the years, and whose simplicity has actually served as the ideal springboard for creativity in coming up with new twists on the original recipe. And, in this particular case, a drink that has traditionally been consumed in its own iconic container: a copper mug. That’s right; we’re talking about the venerable Moscow Mule .

copper mug with lime wedged on the rim moisture on the exterior

You’re probably familiar with the classic Moscow Mule by now -- if not, you’ve likely seen them at gatherings or in pop culture, in their eye-catching presentation. It is an extremely straightforward and delicious cocktail that is just about impossible to get wrong, containing three main ingredients. And because these ingredients complement each other so perfectly, the Moscow Mule has become the drink of choice for a lot of amateur mixologists who want to impress their guests without navigating long and complicated recipes. A Moscow Mule is as refreshing as it is easy to make, containing ginger beer, vodka, and lime juice. But there’s more to the Mule than that.

You see, Moscow Mules kicked off a bit of a trend; as the popularity of the drink spread across the land, so did regional variants start popping up. Because the original recipe is so straightforward, there’s a lot of room for creativity and playing around with different flavors and textures, giving way to a whole new world of options. Most of these variations did one simple thing: swap out the spirit for a different one. So, for instance, a Mexican Mule would be a Moscow Mule with the vodka replaced by tequila, a Kentucky Mule would be a Moscow Mule using Kentucky bourbon, and so on and so forth. But some variations of the Moscow Mule did something different instead of swapping out ingredients: they added something to the mix.

The Blackberry Moscow Mule

wooden box filled with blackberries close up view

Enter the Blackberry Moscow Mule, one of our favorite variations of this cocktail. Can you guess what is different about this version of the Mule? That’s right: it adds a whole other layer of flavor and texture by incorporating blackberries. This extremely refreshing and delightfully sweet drink makes for a fantastic summer companion, especially out in the sun with some friends. The kick of the ginger beer, the brightness of the lime juice, and the slight tartness of the blackberries all work together to make this drink a unique experience.

And though it sounds very simple from the description above, there are actually a few different ways to make the Blackberry Moscow Mule. Let’s talk about some of them, and what our personal choice is for the best Blackberry Moscow Mule recipe.

Classic Blackberry Moscow Mule Recipe

Let’s start with the most traditional Blackberry Moscow Mule recipe, which, as you might expect, is also the most straightforward one. This is the basic Moscow Mule recipe with the added element of the blackberries.

Ingredients:

  • 4 large, plump blackberries, or 8 smaller ones
  • 6 ounces ginger beer
  • 1.5 tablespoons freshly squeezed lime juice
  • 2 ounces vodka

Instructions:

  • Place a glass (or, preferably, the traditional Moscow Mule copper mug !) in the freezer until it’s frosty.
  • In a different glass, muddle the blackberries. Feel free to add in a small sprig of mint for some extra brightness.
  • Add in the ginger beer, vodka, and lime juice.
  • Strain the liquid into the frosty mug or glass. 
  • Garnish with more blackberries, mint, and lime.

This cocktail is best served ice cold, which is why we chill our mug before mixing. The best thing about a cocktail this simple is that it’s very easy to customize, meaning that, if you like it a bit stronger, all you have to do is adjust the alcohol levels accordingly. Similarly, if you’re a big fan of blackberries, feel free to add more!

Mint is not an obligatory ingredient here -- your Blackberry Moscow Mule will be delicious without it. But we have found that adding in a small sprig of mint really kicks the whole mixture up a notch, adding a touch of herbal brightness to the mix of flavors and textures you’re putting together. Of course, some people aren’t fans of mint in their cocktails, so feel free to leave it out altogether.

The recipe above uses fresh muddled blackberries which are mixed with the rest of the ingredients and strained into the icy copper mug. This will get you the smoothest version of the drink, since you’re leaving out all the solids. But if you’re the kind of person who likes to have a little chewy treat at the bottom of their drink, you could also muddle the blackberries in the mug itself and pour the rest of the ingredients into it.

To do this, simply place the blackberries and lime juice in the bottom of your ice-cold copper mug. Then squash the berries to release their juice. Add the vodka and ginger beer on top of that, and stir to combine. That’s it!

This saves you the step of straining the mixture, and also takes full advantage of the texture that the blackberries bring to the Blackberry Moscow Mule. On top of that, you get to eat the blackberries at the bottom of the mug once you’re done with the drink.

Moscow Mule with Blackberry Syrup Recipe

Some Blackberry Moscow Mule recipes go the extra mile to really bring the blackberry flavor forward by incorporating other elements. For example, some recipes call for making your own homemade blackberry syrup to add to the mix. If you like your drink a little sweeter than most and you want to make the cocktail’s blackberry flavor significantly more intense, this could be the best version of the Blackberry Moscow Mule for you.

So, how would we go about making that syrup?

  • 2.5 cups water
  • 1.5 cup sugar
  • 2 cups blackberries
  • Put water, sugar, and blackberries over medium-high heat, bring them to a boil.
  • Reduce heat and let simmer 10 minutes. 
  • Remove from heat and mash berries. Make sure to mash thoroughly so as to get as much syrup out as you can. 
  • Allow to cool 20 minutes. Bottle up and store until ready to use.

If you go this route, you end up with a more concentrated blackberry flavor that is also considerably sweeter due to the added sugar. To put the cocktail together:

  • Combine room-temperature blackberry syrup and vodka. Make sure neither of them are chilled, as the syrup won’t incorporate as well if either is cold. Add in the lime juice. 
  • Once incorporated, pour the mixture over ice into a copper mule mug. 
  • Top with ginger beer and lime juice. Fresh blackberry garnish optional.

This version of the drink makes for an entirely different experience. It’s very sweet and definitely loses some of its breezy refreshing qualities, while also being a little more intense and perhaps even more festive. We can see these drinks working well in different contexts, or perhaps even different seasons of the year; while the original recipe is a summery, outdoors drink, we definitely envision the version that incorporates syrup as more of an indoor party drink, perhaps even suited for a holiday gathering in the winter.

Whichever version you choose to go with, the Blackberry Moscow Mule is a delicious twist on the classic cocktail that you’re going to love. And with a recipe this simple, it’s near impossible to mess up!

Did You Enjoy This Article?

Thank you for reading! If you enjoyed this article, you might also like the following articles:  Best London Mule Recipes and  Best Montana Mule Recipe

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Storm 3 Ball Tournament Travel Roller/Tote Navy

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Carry your gear during an action-packed tournament weekend or league play. This convenient 3-ball tournament bag has a large main compartment and padded dividers to protect your most prized possessions. With a shoulder strap, accessory clamps and adjustable drag strap, this bag brings a new look to a classic sport.

  • Weighs less than 5lbs.
  • 600D Polyvinyl material
  • Dimensions : W:12” x D:19” x H:31”
  • 90-day limited manufacturer's warranty
  • Internal stability system
  • Recessed wheel system
  • Tighter construction promotes balance in transit
  • Exclusive clear window pocket allows for personalization
  • Strong metal hardware allows for shoulder strap or shoe bag attachment to create a deluxe bag
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  • Foam padded ball system
  • SKU: ST3407NAVY
  • Product ID: 11573
  • Brand: Storm
  • Category: Bowling Bags

Customer Reviews | 4 Customer Questions

Avg customer rating, already own it, sort 1 review by:.

Holds 3 balls as advertised, has dividers

No space, no side pockets, flimsy handle, doesnt roll properly, short handle, too many straps get in the way, cant stand up, only holds balls nothing else

To hold 3 balls

No, I would not recommend this to a friend

Not woth the price

Not worth the price at all doesnt hold anything besides balls and it sucks at doing that because there is no metal handle and its super short and flimsy. The bag cant stand upright and will easily tip over when rolling.

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Does have rollers

Yes, this has two wheels on one side and a pull strap that will let this act like a roller bag.

Does it have a shoe compartment

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Does it have any side compartments for accessories or does it just hold three balls

This bag is only designed to hold 3 bowling balls. There is a separate shoe bag that you can purchase to attach to this bag and that will give you room for shoes and maybe a few small accessories.

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Ships in immediately

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Travel and tourism in the United States was a booming industry throughout the early to mid-20 th century, welcoming travelers from far and wide – at least, if you were white. For Black Americans, traveling was difficult and dangerous enough that a guidebook of resources emerged known as “The Negro Motorist Green Book.”

A new exhibition, brought to us by the Smithsonian Institution Traveling Exhibition Service, is visiting the Jimmy Carter Presidential Library and Museum from March 30 through June 23. The show explores how the Green Book helped guide Black travelers to hospitable lodging, welcoming restaurants, and places of community nationwide.

Documentarian Candacy Taylor is the author of “Overground Railroad: The Green Book and the Roots of Black Travel in America” and curated the exhibition at the Carter Library. She and Dr. Meredith Evans, Director of the Jimmy Carter Presidential Library and Museum, join Lois Reitzes on City Lights to discuss the new exhibition.

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News & features, winter center, news / weather news, ‘black box’ data recorder recovered from ship that struck baltimore bridge as recovery efforts continue.

By Elizabeth Wolfe, Melissa Alonso and Yahya Abou-Ghazala, CNN

Published Mar 27, 2024 12:34 PM PDT | Updated Mar 27, 2024 12:35 PM PDT

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In an aerial view, cargo ship Dali is seen after running into and collapsing the Francis Scott Key Bridge on March 26, in Baltimore, Maryland. (Tasos Katopodis/Getty Images via CNN Newsource)

(CNN) —  The  collapse of a major bridge in Baltimore  early Tuesday morning due to a massive cargo ship collision has throttled one of the country’s biggest ports for the foreseeable future as crews search for six workers who are now presumed dead.

Here’s the latest:

The investigation:  A team from the National Transportation Safety Board boarded the ship late Tuesday night to gather evidence for their investigation, agency Chair Jennifer Homendy told CNN on Wednesday. Officials obtained the ship’s data recorder, or black box, which Homendy said would help investigators develop a timeline of events leading up to the crash.   The agency will also interview members of the ship’s crew, she said.   Sources familiar with the probe say it will look into whether contaminated fuel played a role in what happened, the  Wall Street Journal  reported.

No threat to the public:  Coast Guard Vice Admiral Peter Gautier, the deputy commandant for operations, said there is no hazmat threat to the public. Of the ship’s 4,700 cargo containers, only two are missing overboard and neither contains hazardous materials, he said. The vessel has over 1.5 million gallons of oil on board but remains stable.

Ship lost power before crash:  Just minutes before impact, there was a “total blackout” of engine and electrical power on the ship, according to Clay Diamond, executive director of the American Pilots Association. While the lights on the boat could be seen turning back on – likely due to an emergency generator – the ship’s engines never recovered, he said.

The collapse of the bridge and the resulting closure of the port will have major repercussions on the city’s economy as well as on the country’s supply chain, Transportation Secretary Pete Buttigieg said Wednesday. The Baltimore port is the  largest in the US for autos and light trucks , handling a record 850,000 vehicles last year.

Buttigieg said there are four main focus points ahead: reopening the port, dealing with supply chain issues until its reopening, rebuilding the bridge and dealing with road transportation issues until the bridge is rebuilt.

“Rebuilding will not be quick, or easy, or cheap, but we will get it done,” he said.

Officials have yet to provide a timeline for reopening. President Joe Biden said he intends for the federal government to cover the full repair costs and called on Congress to support rebuilding efforts.

LIVE UPDATES: Baltimore bridge collapses after ship collision

Victims were construction workers on night shift

A webcam in Baltimore, Maryland, recorded the moment a cargo ship slammed into the Francis Scott Key Bridge, causing it to collapse on March 26.

The Francis Scott Key Bridge toppled shortly before 1:30 a.m. Tuesday when the hulking shipping container lost power and smashed into one of the bridge’s support columns, sending people and cars into the frigid Patapsco River.

Among the victims  was Miguel Luna, a father of three, and Maynor Suazo, a father and entrepreneur.

Eight construction workers were believed to be mending potholes on the bridge when it fell, according to officials. Two survived and were pulled from the river but the remaining six are presumed dead due to the prolonged search time and cold water conditions.

The Ministry of Foreign Affairs in Guatemala said two Guatemalans are also unaccounted for: a 26-year-old from San Luis, Petén and a 35-year-old from Camotán, Chiquimula. A Mexican Embassy official in Washington said some of the missing are also Mexican, though he did not say how many.

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Pieces of the Francis Scott Key Bridge are draped over cargo ship Dali after its collapse on Tuesday. (Tasos Katopodis/Getty Images via CNN Newsource)

Divers resumed search and recovery efforts for the victims Wednesday, which were paused overnight due to dangerous conditions, Maryland Gov. Wes Moore told CNN. The governor praised the divers who were working in “pitch dark conditions, in frigid temperatures, in high tides and high winds, with mangled metal all around them.”

Moore called the collapse a “catastrophic and horrific occurrence” for the state and the families of those missing, who he was able to speak with Tuesday.

“They reminded us who these individuals were – that they weren’t just special workers who were doing important work for the city and for the state, but they were people who were husbands and sons and fathers and brothers-in-law,” Moore said. “So, this is a really devastated community of families.”

All 22 crew members of the container ship – a Singaporean-flagged vessel named Dali – are safe and accounted for, according to the Maritime and Port Authority of Singapore.

Port’s closure to have major impact

The vessel and all of its contents still sit in the middle of the channel, its bow draped with massive pieces of the mangled steel bridge.

Gautier, the Coast Guard vice admiral, said the vessel is stable but has over 1.5 million gallons of fuel oil and lube oil on board. The ship has 4,700 cargo containers and 56 of those contain hazardous materials. Two containers with non-hazardous materials are missing overboard, and 13 containers on the bow of the ship were damaged, he said.

As part of the cleanup efforts, workers will first have to clear the portion of the bridge sitting on top of the ship, Gautier said. There is no indication of damage or flooding under the vessel, he said.

In the meantime, the port’s  economic impact  stretches well beyond Maryland. It indirectly employs over 140,000 people and handles more foreign cargo than any other port in the country, he said.

“This isn’t just about the impact this is going to have on Maryland’s economy. This is the impact that’s going to have on our country’s economy,” Moore said.

“This is the farmer in Kentucky. It’s the auto dealer in Michigan. So we’ve got to prioritize being able to get that bridge rebuilt, to give them support and get this channel reopened.”

Buttigieg said he does not have an estimated reopening time for the Patapsco River channel, but is working with the US Coast Guard and other authorities to get it open as soon as possible.

“Not only do we need to get those ships in, there are some ships that are already in there that can’t get out. So, it’s very important to get that channel open,” he said.

Ship’s pilot did ‘everything he could,’ pilot association official says

The pilot of the ship did “everything that he could have done” to both slow the vessel down and keep it from drifting toward the bridge once it lost power, said Diamond, the American Pilots Association director.

Diamond told CNN he has been in close communication with the Association of Maryland Pilots regarding what unfolded on the ship in the moments leading up to the crash.

The pilot quickly gave a string of orders, calling for the anchor to be dropped and the rudder to be pulled as far left as possible, Diamond said. He also called the dispatch office to shut down traffic on the bridge – an action several officials have credited with saving lives.

Dropping the anchor was in line with standard emergency procedures, but the speed and mass of a ship determine whether or not the anchor will hold, a former pilot for the Association of Maryland Pilots told CNN.

“We’re thankful that between the mayday and the collapse, that we had officials who were able to begin to stop the flow of traffic so more cars were not on the bridge,” Moore said Tuesday.

But the extraordinary size of the vessel and its proximity to the bridge meant there was little hope for avoiding the crash, Diamond said.

“Those were all the appropriate steps, but it happened so quickly and with so little lead time … neither one of those maneuvers were enough,” said Diamond.

Maritime pilots, who are required to be licensed, temporarily board a ship and help guide the vessel as it maneuvers through local waters.

Questions over previous incidents involving ship and management company

As officials worked to investigate the collapse Tuesday, questions emerged over previous issues with the ship and its management company.

The ship was briefly held at the Port of San Antonio in Chile on June 27, 2023, when an inspector found that the pressure gauges for the vessel’s heating system were “unreadable,” a spokesperson for the Chilean Navy said .

Ships managed by the Synergy Marine Group have been involved in at least three deadly incidents since 2018 in Australia, Singapore and the Philippines, according to officials in those countries.

In 2018, a member onboard of a vessel managed by Synergy in Australia was killed in an accident involving the ship’s personnel elevator, according to a  report  from the Australian Transportation Safety Bureau.

In 2019, an officer on a Synergy-registered vessel in Singapore was reported missing after “likely (falling) overboard while performing inspection or cleaning jobs,” according to a  report  by the Transport Safety Investigation Bureau of Singapore’s Ministry of Transport.

In 2023, at least one sailor was killed when a Synergy Marine-managed tanker collided with a dredging ship in the Philippines, causing it to capsize, according to an incident  report  from the Philippines Coast Guard.

Synergy Marine Group is focused on the Baltimore incident, spokesperson Charlie Ridgeway told CNN in a phone call Wednesday. “It would be inappropriate to discuss any previous incidents at this time.”

CNN’s Majlie de Puy Kamp, Flora Charner, Sarah Engel, Jack Forrest, Allison Gordon, Elise Hammond, Jennifer Henderson, Betsy Klein, Jamiel Lynch, Sean Lyngaas, Mary Kay Mallonee, Lauren Mascarenhas, Pete Muntean, Tori B. Powell, Rachel Ramirez, Maria Santana, Amy Simonson, Sabrina Souza, Aditi Sangal, Bex Wright and Michael Williams contributed to this report.

Read more about the Francis Scott Key bridge collapse:

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Best Roller Coaster

The 3,365-foot-long track of Phantom’s Revenge at Kennywood brings visitors frighteningly close to another of the park's coasters, Thunderbolt. A hair-raising highlight is the ride's second drop — a 232-foot thriller at 85 miles per hour.

Phantom's Revenge at Kennywood

Photo courtesy of Kennywood

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About 10Best Readers' Choice Awards

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The Experts

Derek perry.

Derek Perry

Derek Perry is the Communications Director for the...   Read More

Derek Perry is the Communications Director for the world's largest ride enthusiast group,  American Coaster Enthusiasts.  Derek first joined ACE as a kid with his parents and twin brother on a roller coaster-riding road trip after unexpectedly being at a park the same day as an ACE event. In addition to his love of travel, he is one half of  The Perry Twins , a DJ and music production duo with his brother, Doug. They have written, produced and remixed many songs, including their original songs that topped Billboard Magazine’s dance chart. He has been lucky to combine his love of amusement parks with traveling for DJ gigs and has ridden over 1,200 unique roller coasters around the world and share their adventures on  Instagram ,  Facebook  and  TikTok .

Derek Perry

Francis Dominic

Francis Dominic

I sleep more in planes than I do my own bed....   Read More

I sleep more in planes than I do my own bed. Probably visiting your local theme park! I am an emotional Aries, with a big love of fantasy-romance books, and continually immersing myself in film and television. I love to live life in color because the world can use a lot of it. And I live it unapologetically! It's okay to continually choose yourself!    Connect with Francis on Instagram . TikTok and Twitter . 

Francis Dominic

Jamie Davis Smith

Jamie Davis Smith

Jamie is an attorney, writer and photographer. She...   Read More

Jamie is an attorney, writer and photographer. She was born with deeply ingrained wanderlust and has visited 45 countries and counting. She often brings her children along for the adventure and is passing her love of travel on to the next generation. Jamie has written for   Insider,   Fodor's Travel ,   Yahoo ,  the Huffington Post , the  Washington Post,   Viator  and  Reviewed  among many other publications. Jamie is from Philadelphia and now lives in Washington, DC, where she takes advantage of everything the region has to offer.    Jamie can be reached at  [email protected]  and can be found on  Twitter ,  Instagram  and  TikTok .

Jamie Davis Smith

Jessica Gardner

Jessica Gardner

Jessica Gardner, aka  Jessica The Theme...   Read More

Jessica Gardner, aka  Jessica The Theme Parkette , is a Los Angeles-based theme park aficionado who shares her tried-and-true travel tips, fun facts, and coaster appreciation as @themeparkette on  TikTok  and  Instagram . She is the co-host of the American Coaster Enthusiasts’ official podcast, “ Ride With Us ” and “ The Theme Parkettes ” podcast. Jessica is also a working actor whose credits include the hit shows NCIS, Grey's Anatomy, Grace and Frankie, Modern Family, How I Met Your Mother, and many more. 

Jessica Gardner

NikkyJ is a theme park super fan, Author of The...   Read More

NikkyJ is a theme park super fan, Author of The Solo Theme Park Traveler’s Guide, the founder and owner of ThemeParkHipster.com , a wishful Food Critic, coffee enthusiast, and a lover of life! She currently resides in Orlando, Florida where she enjoys spending time with her husband and two little girls while discovering the beautiful attractions of Florida. You can watch her on  YouTube  or listen to her podcast.

Nikky J

Robb Alvey is the owner of ThemeParkReview.com ,...   Read More

Robb Alvey is the owner of ThemeParkReview.com , started in 1996 and one of the longest running and largest theme park fan sites with over 3 million followers. Robb travels to theme parks all over the world each year including Europe, Asia, Australia, and all around the Americas, has visited hundreds of different parks and ridden about 2,000 different roller coasters. His background in theme parks started as a cast member for Disneyland when he was 17 years old and has continued more than 30 years later.

Robb Alvey

Robert Niles

Robert Niles

Robert Niles is the founder and editor of Read More

Robert Niles is the founder and editor of ThemeParkInsider.com , an online consumers' guide to the world's leading theme and amusement parks, read by more than 400,000 people each month. It has been named the top theme park site on the Internet by Forbes and Travel + Leisure magazines and was a Webby Award finalist and winner of the Online Journalism Award, presented by the Online News Association and the Columbia Graduate School of Journalism. Robert is a former Walt Disney World cast member and has worked as a reporter, editorial writer, columnist and website editor for several newspapers, including the Los Angeles Times and the Orange County Register.

Robert Niles

Taylor Bybee

Taylor Bybee

Taylor Bybee is the founder of Coaster Studios, a...   Read More

Taylor Bybee is the founder of Coaster Studios, a roller coaster and theme park youtube channel with over 200,000 subscribers. Taylor has ridden over 1,000 roller coasters now across all 6 habitable continents, constantly scouting the latest and greatest thrill rides. Coaster Studios has been around for over 10 years now, providing a wide variety of high quality videos within the amusement industry, including reviews, analyses, vlogs, documentaries, and more.   Taylor can be followed on Twitter @coasterstudios and on Instagram via @coaster_studios.

Taylor Bybee

Victoria Wade

Victoria Wade

Victoria is a writer for the esteemed theme park...   Read More

Victoria is a writer for the esteemed theme park hipster and has been visiting theme parks for over 20 years. Sharing updates on all the thrills is her one true love. You can find her opinions of all things theme park related on her Twitter , TikTok , and Instagram .

Victoria Wade

10Best Editors

10Best Editors

USA TODAY 10Best provides users with original,...   Read More

USA TODAY 10Best provides users with original, unbiased and experiential travel coverage of top attractions, things to see and do, and restaurants for top destinations in the U.S. and around the world.

10Best Editors

Leaderboard

  • 1. Phoenix at Knoebels - Elysburg, Pennsylvania
  • 2. Mako at SeaWorld Orlando - Orlando, Florida
  • 3. Phantom's Revenge at Kennywood - West Mifflin, Pennsylvania
  • 4. Wildcat's Revenge at Hersheypark - Hershey, Pennsylvania
  • 5. The Voyage at Holiday World - Santa Claus, Indiana
  • 6. Storm Chaser at Kentucky Kingdom - Louisville, Kentucky
  • 7. Fury 325 at Carowinds - Charlotte, North Carolina
  • 8. Lightning Rod at Dollywood - Pigeon Forge, Tennessee
  • 9. Steel Vengeance at Cedar Point - Sandusky, Ohio
  • 10. Twisted Timbers at Kings Dominion - Doswell, Virginia
  • -- Check the Full Leaderboard --

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    The Travel Roller helps you get stronger and perform better in Sport & Life! Travel Roller is original high performance portable foam roller. Massage sore muscles, fix back pain, improve mobility. Ergonomic, Waterproof, Minimalistic Foam Technology for Deep Tissue Release. Firm effective foam rolling results you can feel.

  6. Foam Rollers for Travel

    Whether you're looking for a smaller size like the Pro-Tec 4" x 12" Foam Roller or a larger option like the GoFit Barrel Roller - Go Size, we've got you covered. Our selection also includes the CALIA Travel Textured Foam Roller and the Fitness Gear 2 in 1 Foam Roller for added versatility. Don't forget to check out the TriggerPoint Nano LTE ...

  7. The 5 Best Foam Rollers of 2024

    Pro quality. Regularly more expensive than our pick, this foam roller is otherwise highly similar to it. $45 from Amazon. The OTP Black Axis Firm Foam Roller is the same size (36 inches) and ...

  8. Buy Foam Rollers

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  10. Storm 3 Ball Tourn Travel Black/Blue No Shoes

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  11. Amazon.com: Travel Rollers

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  12. Storm 3 Ball Tournament Travel Roller/Tote Black

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  13. Official BLACKROLL® Online Shop

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  14. The 11 Best Foam Rollers of 2024

    This lightweight, portable cork roller comes in a travel-friendly 12-inch size, as well as a slightly larger 16-inch length. While most standard foam rollers feature a 6-inch diameter, this one is ...

  15. Pro Snow Roller in Black

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  16. Amazon.com: Black Travel Size Lint Roller, 1200 Sheets Hair Remover

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  17. Storm 3 Ball Tournament Travel Roller/Tote Black/Blue

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  18. Metallica

    Metallica - Fade To Black Live Moscow 1991 HD

  19. This Black-Owned Resort Is On Track to Become One of the ...

    Since Travel Noire first reported the resort's planned expansion in 2022, the property has undergone significant updates and construction, including the completion of several hundred hotel rooms, many large meeting rooms, and other attractions underway, like an aquarium and grounds for a zoo.. Another major completion is the resort's two-story nightclub, which frequently hosts Ghanaian ...

  20. Black Moscow Guppy Strain From Babies to Adults

    I tried to do something a little different with this video by showing the growth progression of the Black Moscow strain from newborn to adults. I thought it ...

  21. What is the Best Roller Coaster for 2024?

    Which roller coaster is your top pick? Vote once per day until voting ends on Monday, April 22 at noon ET. The 10 winning roller coasters will be announced on Wednesday, May 1. Read the official Readers' Choice rules. While theme park rides come in all shapes and sizes these days, nothing beats the adrenaline rush of a well-designed roller coaster.

  22. Best Blackberry Moscow Mule Recipes

    2 ounces vodka. Instructions: Place a glass (or, preferably, the traditional Moscow Mule copper mug !) in the freezer until it's frosty. In a different glass, muddle the blackberries. Feel free to add in a small sprig of mint for some extra brightness. Add in the ginger beer, vodka, and lime juice.

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  24. Jimmy Carter Museum opens Smithsonian exhibition exploring Black travel

    Travel and tourism in the United States was a booming industry throughout the early to mid-20 th century, welcoming travelers from far and wide - at least, if you were white. For Black Americans, traveling was difficult and dangerous enough that a guidebook of resources emerged known as "The Negro Motorist Green Book.". A new exhibition, brought to us by the Smithsonian Institution ...

  25. Silver Dollar City Reveals Opening Date for New Fire In The Hole Roller

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  26. 'Black box' data recorder recovered from ship that struck Baltimore

    'Black Box' data recorder being looked at as more is learned about the victims working on the bridge in Baltimore when it collapsed after being struck by a cargo ship.

  27. Adam Ondra #10: Moscow Roller Coaster / Bouldering World Cup ...

    Story of the second World Cup this season is out. I had been to this city once before for the Bouldering World Cup in 2010, and it was my first ever boulderi...

  28. Vote for Phantom's Revenge at Kennywood as 2024's Best Roller Coaster

    Best Roller Coaster. The 3,365-foot-long track of Phantom's Revenge at Kennywood brings visitors frighteningly close to another of the park's coasters, Thunderbolt. ... In addition to his love of travel, he is one half of The Perry Twins, a DJ and music production duo with his brother, Doug. They have written, produced and remixed many songs ...