Foam Rolling: What is it and Why do it?
If you have ever finished a workout or a long day of errands and thought, “My legs feel like concrete,” foam rolling is for you. Foam rolling is a form of self‑myofascial release, which simply means using pressure and gentle movement to massage your own muscles and the connective tissue that surrounds them. Instead of a massage therapist’s hands, you use a foam roller, your mat, and your body weight.
Between workouts, desk time, driving, and even stress, the body’s fascial network can become stiff and “sticky,” which can limit how easily muscles glide and joints move. Foam rolling adds just enough pressure to those tissues to encourage them to soften and hydrate, so you feel less stiff and more mobile. Many people notice that after just a few minutes of rolling, they can bend, twist, and reach with more ease and less pulling.
The benefits of foam rolling go beyond flexibility. Regular practice can help reduce muscle soreness after activity, especially in commonly tight areas like calves, quads, and the upper back. Many people also report improved circulation and a gentle warming feeling in the muscles they’ve rolled, which can make movement feel smoother and more coordinated. When you combine foam rolling with stretching, strength work, and good sleep, it becomes a powerful piece of your overall recovery routine.
Foam rolling does not need to be intense or painful to be effective. A good guideline is “comfortable discomfort”: enough pressure that you feel you are working on a tight area, but not so much that you hold your breath or tense up. Moving slowly over a muscle group, pausing briefly on tender spots and breathing deeply, lets the nervous system relax and signals the tissue to release. Most people can start with just five to ten minutes a few times per week and build from there as it feels good.
For beginners and for students in their 40s, 50s, 60s and beyond, a softer, slightly textured roller is usually the most user‑friendly option. Firmer, high‑density rollers can be helpful for athletes or those who prefer deeper pressure, but they are often too intense at first.
Getting Started: Simple Foam Rolling Routine
Below is a mini-sequence to help provide a better idea of what a class outline will look like. Feel free to watch a few online videos on technique and always remember to move slowly and breathe deeply. Aim to stay at a “comfortable discomfort” level, not pain.
Calves
Sit on the floor with legs extended, roller under one calf, hands behind you for support.
Lift your hips slightly and roll from just above the ankle to just below the back of the knee for about 20–30 seconds.
If it feels okay, cross the other leg on top for slightly more pressure, then switch sides.
Hamstrings
Keep a similar setup and place the roller under the back of one thigh.
Roll from just above the back of the knee up toward the sitting bone for 20–30 seconds.
Pause on one or two tender spots, hold, and take 3–4 slow breaths before moving on.
Quadriceps
Lie face‑down with the roller under the front of one thigh, supported on forearms.
Roll from just above the knee up toward the hip crease for 20–30 seconds.
If anything is too intense, widen the legs or shift more weight into the arms to lighten the pressure.
Upper Back (Thoracic Spine)
Lie on your back with the roller across your upper back, knees bent, feet on the floor, hands supporting the head.
Lift your hips slightly and roll from the bottom of the shoulder blades up toward the tops of the shoulders for 30–45 seconds.
Keep the chin slightly tucked and avoid rolling into the low back or neck.
Finishing Breath
Come down to a comfortable seated or lying position.
Take 5 slow breaths, in and out through the nose, noticing any changes in warmth, ease of movement, or overall relaxation.
Where to Get Guided Stretch and Foam Rolling Classes
Luckily there are 4 classes each week in North Scottsdale and Cave Creek where you can take a full guided stretch along with foam rolling:
Mountainside Fitness Frank Lloyd Wright* in Scottsdale on Tuesdays at 10:00am-10:50am and Thursdays at 11:00am-11:50am.
*must be a Mountainside Fitness Gym Member or have a guest pass.
Desert Moon Yoga in Cave Creek on Wednesday 4:30pm-5:30pm and again on Thursday 6:00pm-7:00pm
I can’t wait for you to take back control over how your body feels!
