FOAM ROLLING: THE 5 AREAS THAT GIVE YOU THE BIGGEST RETURN (AND WHY)

By Ash Hill Rehab Therapy, Totnes

Foam rolling is one of the simplest and most effective tools for keeping your body moving well. Whether you’re training, sitting too much, or dealing with an old injury that flares when life gets busy, a few minutes of targeted rolling can make a huge difference.

But here’s the key:

👉 Not every muscle gives the same payoff.

👉 Some areas respond brilliantly. Others don’t need it.

👉 And a few places are better rolled with caution.

Below are the 5 best areas to roll, based on biomechanics, clinical experience, and what actually works for real people — plus a smart caveat about the IT Band.

1. Thoracic Spine (Upper Back)

Why roll it?

The thoracic spine is the most commonly stiff area in modern bodies. Sitting, driving, screens, and stress all round the upper back and restrict extension.

Rolling helps by:

• Improving segmental mobility

• Reducing tension on the neck and lower back

• Opening space for the ribs and lungs

• Decompressing the joints that get stuck from posture

Helps with:

• Desk-related stiffness

• Shoulder mobility

• Neck pain

• Posture-related discomfort

Tip: Roll slowly up and down the shoulder-blade area and pause on tight segments while breathing deeply.

2. Quads (Front of Thigh)

Why roll it?

Your quads are powerful, hard-working muscles that take load every time you walk, run, squat, or climb stairs. When tight, they pull the pelvis forward and place extra strain on the lower back and knees.

Rolling improves glide through the quadriceps layers and reduces mechanical pull on the kneecap.

Helps with:

• Knee pain (especially patellofemoral issues)

• Hip tightness

• Lower-back discomfort

• Squat mobility

Tip: Rotate the leg inward and outward to find the deeper fibres of Vastus Lateralis and Vastus Medialis.

3. Glutes & Deep Hip Rotators

Why roll it?

The glutes stabilise the pelvis, control hip rotation, and protect the lower back. When they get tight — or weak — other areas have to overwork, especially the lumbar spine.

Rolling this region helps release tone from the glute max, glute med/min, piriformis and other deep hip muscles.

Helps with:

• Sciatica-type symptoms

• Hip stiffness

• Lower-back tightness

• Running stride efficiency

Tip: Cross the ankle over the opposite knee when rolling to expose the deeper rotators.

4. Calves

Why roll it?

The calves are small but mighty — and almost always tight. Limited ankle movement forces the knee to collapse inward and overloads the foot and Achilles.

Rolling can release tension along the posterior chain and improve dorsiflexion (the “bend” of the ankle).

Helps with:

• Plantar fasciitis

• Achilles irritation

• Tight ankles

• Knee tracking issues

• Foot cramps

Tip: Stack the non-rolling leg on top for more pressure if needed.

5. Lats (Side of Ribcage & Back)

Why roll it?

The lats connect your arm to your pelvis and influence both shoulder and spinal mechanics. A tight lat can dramatically limit overhead movement, affect breathing, and create tension throughout the back.

Helps with:

• Shoulder stiffness

• Overhead lifting

• Rib mobility

• Mid-back tightness

Tip: Angle your body slightly forward or backward until you find the fibres that feel “sticky”.

Caveat: Should You Roll Your IT Band? (The Truth)

The IT Band is one of the most misunderstood structures in the body. You may have heard “never roll it” — yet many people (and athletes) swear by rolling the outer thigh.

Here’s the balanced truth:

1. The IT Band itself doesn’t release

It’s a strong, tendon-like structure with very little ability to stretch or soften. Rolling doesn’t “break up scar tissue” or lengthen the band.

2. BUT rolling the area still helps — a lot

Because you’re actually influencing the tissues around the ITB:

• TFL

• Vastus Lateralis

• Glute max & deep stabilisers

• Fascia and neural structures

This is why rolling the outside of the thigh often feels relieving and improves movement.

3. The risk? Rolling too hard

Deep, painful pressure (especially near the knee) can irritate the area.

4. The smart approach

• Roll the outer quad (VL), TFL and glutes as your main targets

• Keep pressure medium — not “no pain, no gain”

• Avoid the last 2 inches above the knee

• Use slow, controlled rolling

• Pair with glute strengthening for lasting change

Bottom line:

If rolling the ITB region feels good for you, keep doing it — just use sensible pressure and target the surrounding muscles, not the band itself.

How Long Should You Roll?

• A simple, effective guideline:

• 30–60 seconds per muscle

• Move slowly

• Breathe deeply

• Stop if you feel sharp pain or pins & needles

• Consistency beats intensity every time.

Who Benefits Most From This Routine?

This approach works brilliantly for:

• Runners + cyclists

• Gym-goers

• Desk workers

• Anyone with back, hip or knee stiffness

• People rehabbing an injury (guided appropriately)