Well Adjusted
By Dr. Melanie Brown, Mountain Life Clinic, for The Mountain Times
As the weather warms up and the snow melts, many of us transition from winter activities like skiing to new pursuits, including hiking, biking, gardening, or simply spending more time outside. Whether you’re easing back into movement or increasing your activity after a quieter winter, foam rolling is a simple and effective way to keep muscles limber, reduce soreness, and improve flexibility.
Foam rolling targets fascia, the connective tissue surrounding your muscles, to help release tight spots, improve circulation, and restore mobility. It supports faster recovery and helps your body stay ready for whatever summer has in store.
Why Foam Rolling Matters
When muscles are not adequately cared for, stiffness and tension can build up, leading to discomfort or injury. Foam rolling applies pressure to specific body areas, encouraging the release of stored tension and helping muscles return to a more relaxed, functional state. It’s a method of self-myofascial release that enhances flexibility and supports recovery, making it easier to keep moving comfortably.
This practice isn’t limited to athletes. Whether gardening, walking, or stretching out after a long day of sitting, foam rolling can help you feel better and move with greater ease.
A Quick Note on Posture
Poor posture is often connected to tight or imbalanced muscles. Regular foam rolling can help correct these imbalances by addressing areas of chronic tension, especially in the back, hips, and legs. When combined with stretching and core-strengthening exercises, foam rolling becomes valuable for supporting proper alignment in your everyday life.
Choosing the Right Foam Roller
Foam rollers come in various densities and textures to meet different needs. Softer rollers provide light pressure and are great for beginners or more sensitive areas. Firmer rollers offer deeper pressure and help work through tight or stubborn muscle groups. Some rollers are smooth, while others have ridges or textured surfaces that mimic massage therapy techniques. Most can be found online or at sporting goods stores.
Getting Started
You don’t need much time or space to benefit from foam rolling. Spending just a few minutes daily on areas like the calves, quads, hamstrings, glutes, and upper back can make a noticeable difference. These muscles are commonly affected by daily activities or prolonged sitting, and releasing them can help reduce discomfort and improve mobility.
Foam rolling can also promote mental clarity by stimulating the parasympathetic nervous system and encouraging the release of endorphins. Besides its physical benefits, it offers a calming effect that can help reduce stress and support greater well-being.
Join us for the next Mountain Life Community Class at Mountain Life Clinic on Thursday, May 30, from 5:15 to 6:15 p.m.
In a supportive and informative environment, we’ll explore foam rolling techniques, core strengthening, and stretching.
To reserve your spot, call Mountain Life Clinic at (503) 287-0010.