Foam Rolling 101: How, When, and Why to Mobilise Tight Tissues

Foam rolling has become a popular tool for self-care and mobility — but what does it actually do? How often should you use it? And where should you start?

Drawing on the work of Dr. Kelly Starrett, along with research on self-myofascial release, this guide will help you use foam rolling effectively and safely.

What Does Foam Rolling Do?

Foam rolling is a type of self-myofascial release, which simply means using pressure to improve the quality of soft tissue.

✅ Improves short-term flexibility and range of motion

✅ Reduces tension in tight muscles and fascia

✅ Helps desensitise the nervous system, calming overprotective pain signals

✅ Prepares tissues for movement or training

Dr. Kelly Starrett describes foam rolling as part of mobilisation: deliberately improving how tissues slide, move, and adapt. When you combine this with good movement and breathing, it helps build healthier, more resilient tissues.

How Often Should You Foam Roll?

There’s no single rule, but many people benefit from foam rolling 2–4 times per week, or briefly before and after exercise.

Key points to remember:

• Move slowly and breathe.

• Aim for 1–2 minutes per area.

• You should feel mild to moderate discomfort, but not sharp pain.

If you’re consistent, you’ll often see benefits in flexibility, recovery, and comfort.

Common Areas to Target (and Why)

Below are four examples of common problem areas, plus guidance on where and how to roll them.

1️⃣ Tight Calves

✅ Who it helps:

• Runners, walkers, and anyone who stands a lot

• People with plantar fasciitis, Achilles tendon discomfort, or stiff ankles

✅ Why:

Calf tension can limit ankle mobility and contribute to foot pain, Achilles problems, and reduced balance.

2️⃣ Thoracic Spine (Upper Back)

✅ Who it helps:

• Desk workers and people with rounded posture

• Those with neck pain, shoulder impingement, or tension headaches

✅ Why:

Tension here limits shoulder mobility and can contribute to upper back pain, neck stiffness, and headaches from poor posture.

3️⃣ Hip Flexors

✅ Who it helps:

• People who sit for long hours

• Those with lower back pain, disc bulges, or anterior pelvic tilt

✅ Why:

Tight hip flexors can pull the pelvis forward, increasing lumbar lordosis and placing strain on the lower back.

4️⃣ Lateral Thigh (IT Band Area)

✅ Who it helps:

• Runners, cyclists, and anyone with repetitive lower body strain

• People with knee pain, IT band syndrome, or outer hip discomfort

✅ Why:

Tight tissues along the outside of the thigh can create friction at the knee and tension at the hip, contributing to pain and restricted movement.

How to Roll Safely

✅ Move slowly — fast rolling is less effective.

✅ Focus on breathing calmly.

✅ Stay off joints and bones.

✅ If you find a particularly tender spot, pause and hold gentle pressure.

✅ Avoid pushing into sharp or severe pain.

When NOT to Foam Roll

❌ If you have an acute injury or severe inflammation.

❌ If you’ve been advised against it by a professional.

❌ If it causes significant discomfort beyond mild soreness.

When in doubt, get advice before starting.

Final Thoughts

Foam rolling isn’t a magic fix, but it’s a valuable self-care strategy that supports better movement and recovery. If you’d like help identifying which areas to target — or combining rolling with corrective exercise and treatment — book a session today.