Foam Rolling

Foam rolling (self-myofascial release) has become a staple in both athletic and rehabilitation settings. Research supports its use for improving range of motion, reducing post-exercise soreness, and enhancing recovery.

Evidence-based benefits: - Short-term improvements in range of motion without decreasing force production - Reduced perception of muscle soreness (DOMS) after exercise - Increased blood flow to rolled tissues - Decreased arterial stiffness (improved cardiovascular function)

How to foam roll effectively: - Roll slowly (about 1 inch per second) - Spend 30-60 seconds per muscle group - When you find a tender spot, pause and breathe for 20-30 seconds - Apply moderate pressure — discomfort is okay, sharp pain is not - Roll before exercise for mobility, after exercise for recovery

Common areas to target: - Quadriceps and IT band - Calves and hamstrings - Thoracic spine (upper back) - Glutes and piriformis - Lats and upper back

What to avoid: - Do not roll directly on joints or bones - Avoid rolling the low back (use a lacrosse ball on specific muscles instead) - Do not roll over acute injuries or inflamed areas - Avoid rolling so aggressively that you tense up — this defeats the purpose

Foam rolling is a complement to professional soft tissue work, not a replacement. For persistent restrictions, schedule an appointment with our team.