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Foam Rolling 101: Common Mistakes & Myths

Foam roll 101














Foam rolling is like a mini-massage and everyone should have one! Foam rolling is something that is easy to do and that you can do at home daily.

Learn more from Dr. Rob here:

Foam rolling involves using a foam roller as a method of release. By using your own body weight, the method is simple, effective and low-cost. Foam rolling is a great injury prevention method and can leave your muscles feeling refreshed afterwards.


Foam rolling can:

  • Increase blood flow
  • Decrease pain
  • Decrease tension
  • Increase flexibility
  • Calm the nervous system

Golden Rules of Foam Rolling:


  • Don’t Roll Where There Are No Muscles
    • Your ribs are a good example of a spot with very little muscle mass covering them. It’s going to be very uncomfortable to roll over those areas.
  • Be Gentle if You’re a Little Bit Older
    • As we get older we tend to lose muscle mass so when you foam roll you want to be a little more gentle. Ask your therapist if foam rolling is a good idea for you and which foam roller is right for you.
  • Roll in Short Bursts
    • Only spend a few minutes rolling each area of the body. You don’t need to spend a long time rolling each muscle group for foam rolling to be effective.
  • Get Both Sides!
    • If your quads are sore don’t forget to roll your hamstrings too. This is going to help relieve tension because these muscle groups work together!
  • Remember to Breathe
    • If it’s’ too painful to breathe while you roll or you tend to hold your breath throughout, it’s not working! Back off on the pressure if it’s an extra sore spot and make sure you’re breathing the entire time. Breathing helps relax the muscles so you can benefit the most from foam rolling!
  • Do it Every Day
    • Foam rolling for 3-5 minutes every day is a great way to relieve tension and keep your body in top shape. You can do a full body roll every day or mix it up and focus on different areas on different days of the week.

Foam rolling not your thing? Try booking a massage! Massage therapy has all of the benefits of foam rolling and more. We have 3 awesome massage therapists who will work with you to feel your best so you can live your best!


Everyone should be getting a massage each month (if they can!) because of all the awesome benefits.

Call or book online to get your massages booked today!





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