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Why We're Here

PacificSpineCare is dedicated to education on spinal conditions and treatment options. Our purpose is to provide spine education to help patients, families, and friends a better understand spine issues and their non-surgical and surgical solutions. Our goal is to educate in the clinic setting as well as the online community.

Foam Rolling: Benefits and Techniques

Foam Rolling: Benefits and Techniques

Foam rolling has become a popular self-massage technique over the past few years among patients of all ages. Benefits include: reduced muscle soreness and tightness, increased blood flow to tissue, increased mobility, and increased flexibility when combined with stretching. Additionally, foam rolling requires little equipment, can be done regularly, and independently.

Some important parameters for the using a foam roll include:

  • Only roll over soft tissue, never roll over joints or bony landmarks
  • Focus on major muscle groups
  • Move slowly from each area to the next only rolling for about 30 seconds on each
  • If you are currently being treated for an injury or illness check with your healthcare provider before foam rolling
  • Mild to moderate discomfort and tenderness is normal, pain is not

Foam Rolls can usually be found at a local sporting goods stores, Target, Amazon, or specialty running stores.

Basic Techniques for Foam Rolling

Upper Back

Start with knees bent, both feet on the ground.
Place the foam roll behind you and lay into it.
Using your legs to lift your hips, roll up and down along your mid to upper back, avoiding the ribs.

Foam Rolling: Upper Back

Glutes/Piriformis/Illiotibial band

Sit on the foam roll and shift your weight towards one hip.
Roll up and down along the glute musculature making sure to focus on soft tissue.
Move the foam roll to the outside of your thigh, above the knee.
Roll up and down avoiding the outside of the knee.

It is common for this area to be more sensitive than others due to common tightness of the tissue.

Foam Rolling: Glutes/Piriformis/Illiotibial band


Move the foam roll down towards the posterior aspect of your thigh.
Roll up and down using your arms to support your body weight.

Be sure to avoid rolling over the back of your knee.

Foam Rolling: Hamstrings


Flip over and place the foam roll along the anterior portion of your thighs.
Roll up and down avoiding rolling over the front of your knee.

Foam Rolling: Quadriceps

Offices Located in Washington

Proliance Spine Surgeons of Puget Sound
Edmonds Orthopedic Center

7320 216th St SW, Suite 320
Edmonds, WA 98026

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North Kitsap Medical Center

20700 Bond Road NE
Building B, Suite #103
Poulsbo, WA 98370

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Our Surgical Suites

The Swedish Orthopedic Institute
601 Broadway Suites #600 & #700S
Seattle, WA 98122
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Swedish Edmonds Campus
21601 76th Ave. W. Edmonds, WA 98026
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Center for Outpatient Spine & Joint Surgery
6808 220th St SW
Mountlake Terrace, WA 98043
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Edmonds Center for Outpatient Surgery
7320 216th St SW Edmonds, WA 98026
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