April 6, 2025 · Written by Dr. Gina Bernal

Foam Rolling

To foam roll or not to foam roll, that is the question. Occasionally this comes up in a session, and my initial answer is “It depends”. In this blog post I will discuss what foam rolling does, how it is helpful, when it is appropriate to foam roll, and when foam rolling should not be utilized.

What does it do?

Foam rolling uses a rigid foam bolster or cylinder to break up tight tissues and inflammation. This can include lactic acid, scar tissue, and muscle “knots”. The person lays on the foam roll with the target tissue resting on the cylinder, and then rolls back and forth while using their weight to apply pressure to the tissue. An example is the IT band along the outside of the thigh. The person lays on their side with the target IT band resting on the roller, and glides up and down along the IT band with the roller between them and the ground.

How is it helpful?

The pressure of foam rolling pushes inflammation out and encourages alignment of the tissues. The key is to use this technique along the direction of the fibers of the muscles/fascia, like going with the grain instead of against it. Once inflammation is released and muscle fibers are aligned appropriately, pain is then reduced and improved movement can occur. This gives our tissues the ability to engage more appropriately.

When is it appropriate or not appropriate to foam roll?

This is dependent on your pain tolerance and your mobility. Foam rolling can be uncomfortable. While this doesn’t need to be a deterrent, knowing what you can tolerate is important. For some, it’s uncomfortable in the moment but is worth it afterwards. For others, they can become quite sore later and struggle with their mobility due to this pain. 

One way to test your tolerance is to apply a deep pressure massage with your thumb to the area of interest. Do this for a minute and see how that feels. If you don’t mind it, then you’re off to a good start. If later you are too sore to move, then this may not be the option for you.

I’m not saying to avoid pain, but instead to determine if it will help more or hinder you from your goals. Many people have the mindset of “No pain, no gain”, but that is often to their detriment when they push too far and injure themselves. 

Another factor is mobility; can you get into the position required to perform foam rolling? If you can’t get onto the floor and lay on your side or back while rolling the roller underneath you, then this isn’t a good option for you. 

Foam rolling can be quite beneficial when used correctly. It is a great option for those who need some targeted deep tissue work, especially after hard workouts or sporting events. For those who may not be able to do this kind of deep tissue release, other options to explore include gentle massage, fascial release, or lymphatic drainage massage.

Be well,

Gina