Foam rolling has become a major part of many people’s fitness routines, but what are the benefits of it and why is it so important?

What is foam rolling? 

Foam rolling, also known as ‘self-myofascial release’, is designed to smooth out the knots in your muscles. It is the process of self-massage using a tube or deep tissue roller. Muscles are meant to be soft, supple and elastic but sometimes stress, training and lack of flexibility can lead to knots inside tough and tight muscles. This can mean that simple stretching isn’t enough to help.

Should you be joining in on foam rolling?

In short – yes! Foam rolling (when done correctly) will improve the quality of your workouts, by relieving muscle tightness. Foam rolling will also provide immediate relief from body pain due to tightness. Foam rolling can play a major part in making sure that tightness and knots don’t ruin your workouts. Reducing the tightness of your muscles will also help you perform your best during non-strength workouts such as running, cycling, dancing and swimming. 

What are the benefits of foam rolling?

  • Increased blood flow and circulation
  • Better range of motion
  • Decreased risk of injury
  • Decreased recovery time 
  • Breaking down scar tissue
  • Injury prevention 

What to know before you get started:

Before you get started with foam rolling to aid in your injury and prevention methods, it is important to consult your local physiotherapist to rule out any current injuries or unknown sources of pain. Your physiotherapist can help you choose the best recovery option for you, your time and your pocket.

They can even show you the best take-home techniques to access the sore areas or knots that will ensure you gain all the benefits of foam rolling from the comfort of your own home or gym.

The team at Progressive Sports & Spinal Physiotherapy are experienced in a range of areas including injury rehabilitation and ongoing injury management. If you’d like to get started, contact the practice today on (02) 4721 7798, email, or simply click here to book your initial consultation with one of our experienced physiotherapists.


Suzanne graduated from Western Sydney University with a Bachelor of Health Science (Sports and Exercise Science) in 2015. She then went on to continue her studies at Macquarie University graduating from the Doctor of Physiotherapy post-graduate degree in June 2019.

Since graduating, Suzanne has worked in the local Penrith area in both private practice and Sports Physiotherapy. Suzanne has worked with sporting teams including Penrith District Netball Association, Mt Druitt Rangers (NPL), Penrith Valley Figure Skating Club, and local dance and cheer schools. 

Suzanne has a particular interest in working with artistic athletes including cheerleaders and dancers. She has a professional background in both cheer and dance and has previously worked as both a cheer coach and dance teacher. Suzanne’s previous experiences are an invaluable resource to her as a physiotherapist, as she has a thorough understanding of the level of physical fitness and skill acquisition that these athletes must have in order to be successful on stage and in competition.

Suzanne’s other areas of clinical interest reside in lower limb musculoskeletal injuries, spinal pathologies and women’s health.

Nathanial graduated as a physiotherapist in 2012 which saw him work in private practice and hospital settings gaining experience in all areas of physiotherapy including hand therapy, splinting/casting, pre/post-operative care, Men’s Health and general musculoskeletal, occupational and sports physiotherapy. Since then he has gone on to complete further studies in physiotherapy enabling him to be the only dual titled Musculoskeletal, Sports and Exercise Physiotherapist in Penrith.

Nathanial has a strong background in sports physiotherapy achieving accreditation with NSWIS as a service provider and working with many elite sports teams.

Nathanial has a particular interest in working with elite athletes, complex cases and in particular assessment and management of knee, hip and shoulder pain.

Andrea graduated from the Australian Catholic University completing her Bachelor of Exercise and Sports Science in 2018 and Master’s of Clinical Exercise Physiology in 2020. After graduating she attained accreditation with ESSA as an Exercise Physiologist.

During her studies she gained clinical experience in both hospital and private practice settings, working in the cardiac rehabilitation program, heart failure service and mental health unit at Nepean Hospital. And at the ACU Exercise and Lifestyle Clinic working with clients with neurological conditions, cancer and chronic musculoskeletal injuries.

Since graduating, Andrea enjoys working with a variety of clients. She has a particular interest in treating musculoskeletal injuries and neurological conditions, striving to help people increase their functional capacity to get them back to work, sport or the things they love doing.