Warm Up Series Part 1: Foam Rolling Before Stretching

foam roller

Foam Rolling Before Stretching

The benefits of foam rolling are too substantial to be overlooked when it comes to your training. I have been rolling out before workouts for a year now, and I can’t imagine warming up any other way. I’m going to explain to you what foam rolling is, the benefits, how to rol, and why you should roll before you stretch. Foam rolling before stretching is going to take your training to another level.

What is Foam Rolling

Foam rolling is a self-myofascial release (SMR) technique that is used by athletes and physical therapists to inhibit overactive muscles. So what does that mean?

It means that it releases the tightness in muscles. This is what any and all athletes want so that there muscles can perform at their peak level. Relieving tightness in muscles allow for blood and oxygen to flow through, which allows for the muscle to heal faster. Not only does it act as a recovery agent, it also allows muscles to open up before a workout. This is beneficial because it allows you to move in full range of motion, allowing you to keep your mobility. It also lowers the risk of injury.

How to Roll

There is a basic routine that you should follow when rolling out that targets the body as a whole. A basic roll out should be slow and controlled movements to hit pressure points for about 30 seconds to a minute, depending on how sore. The body part that is the most sore/tight should get the most attention.

A basic roll out:

  • Calves
  • IT Band
  • Hip Flexors
  • Piriformis
  • Lower Back
  • Upper Back

Why is Foam Rolling before Stretching so important?

Foam rolling before stretching releases tightness and allows for more blood to flow through our muscles. This is the purpose of a warm up. This will help prevent injury and allow for greater increase in mobility, because the muscles will be relaxed when we start a dynamic stretching routine. “It’s like taking the parking brake off, before driving the car.” Don’t waste anymore time, if you do not have a foam roller you need to buy one now!


Foam rolling is a great tool for your initial warm-up to help stimulate blood flow without much movement. Stay tuned for the next post on the warm up series of the importance of dynamic stretching. Check out my joint mobility page by clicking here and find out why warming up is important for the foundation of our athletic build!

Click the link below and get your own foam roller today!


If you have any questions or concerns, please drop them in the comment section below.