by Dr. Marissa Jeffers, DC, MS
Let’s talk about one of the most underrated tools in your movement toolbox: the foam roller. Whether you’re hitting the trails, lifting in the gym, or just trying to feel less stiff after a long day at your desk, foam rolling is a powerful way to support your mobility, speed up recovery, and feel better in your body.
As a chiropractor and someone who spends a lot of time outdoors paddleboarding, snowshoeing, and hiking around the PNW, I’ve learned firsthand how valuable it is to have a consistent mobility routine. And foam rolling is one of my go-to’s—for myself and my patients.
Why Foam Rolling Works
Foam rolling, or self-myofascial release, helps reduce tension and improve circulation in the fascia—the connective tissue that surrounds your muscles. It can improve flexibility, enhance joint range of motion, and even reduce post-workout soreness when done correctly.
But the how and when you foam roll actually make a big difference in what you get out of it.
When to Foam Roll: Before vs. After Exercise
Before a workout, foam rolling should be dynamic and focused. Think of it like warming up your muscles and getting your nervous system ready for movement. Spend 30 seconds to a minute on major muscle groups, using quicker, lighter rolls. Areas like your quads, hamstrings, glutes, and upper back are great places to start.
After a workout, foam rolling can be slower and deeper. This is where you take time to breathe into tight spots, reduce muscle tension, and promote recovery. If you’re sore from yesterday’s run or lift, go slower, stay longer on tight areas, and apply deeper pressure.
Pressure, Speed & Depth: What Matters?
- Pressure: More isn’t always better. If you’re grimacing or holding your breath, ease up. The goal is to work withyour body, not fight it.
- Speed: Quick rolls before a workout help stimulate the muscles. Slower rolling after exercise helps with recovery.
- Depth: Stay superficial before movement. Post-workout is a better time to go deeper, especially into trigger points or tender areas.
A good rule of thumb: If it hurts too much to relax your face or breathe steadily, back off. You’ll get more benefit by staying consistent and gentle than going full beast mode on your IT band.
Full-Body Foam Rolling Routine for Everyday Mobility
This is a great 10–15 minute routine you can do a few times a week to stay mobile, especially if you sit a lot or feel tight all over.
- Calves – Roll from ankle to below the knee, pausing on tight spots.
- Hamstrings – Sit on the roller and roll along the back of your thighs.
- Quads – Flip over and roll the front of your thighs, one leg at a time.
- Glutes – Sit on the roller and cross one ankle over the opposite knee to open the hip.
- Upper back (thoracic spine) – Lay back on the roller, hands behind head, and roll from mid-back to shoulders.
- Lats – Lie on your side and roll from below the armpit to mid-ribcage.
- Hip flexors – Carefully roll around the front of the pelvis, just below the hip bone.
Start with 30–60 seconds per area, breathing steadily and staying aware of your body’s signals.
Final Thoughts
Mobility is about more than just stretching. It’s about moving well, moving often, and knowing how to take care of your body in between. Foam rolling is one of the simplest ways to do that.
If you’re unsure where to start or you want a customized mobility routine that fits your sport or lifestyle, I’d love to help. Whether you’re a competitive athlete, a weekend warrior, or just trying to get through your workday without feeling tight and achy, there’s always something we can improve—together.
Stay active and be kind to your body!
