Should You Foam Roll Before or After a Workout? Here's What You Need to Know
The real difference between pre-workout and post-workout foam rolling — and why it matters for your body's performance and recovery.
Have you ever wondered when you're supposed to foam roll — before or after a workout?
It’s a great question, and today we’re diving into it.
The answer comes down to your intention — because not all foam rolling is the same.
Two Different Styles of Foam Rolling — Two Very Different Outcomes
When you foam roll, you're usually doing one of two things:
1. Deep Tissue Restoration (Post-Workout or Recovery Work)
This style of foam rolling is slow, deep, and heavy.
You're "combing through" your tissues, intentionally moving slowly and sinking into the roller.
The goal is to melt away tension, restrictions, and soft tissue dysfunction that naturally build up in your muscles.
This deep work typically feels best on a soft roller — allowing you to drop heavily into the pressure without irritating your soft tissues.
🧘♀️ When to use this style:
After a workout,
On recovery days,
Or any time you feel the need for deeper restoration.
⚡ Why you don’t want to do this before a workout:
Deep rolling can make your muscles too soft and relaxed to properly engage in strength, endurance, or power-based movements. Think of it like trying to sprint right after a deep-tissue massage... not so much!
2. Activation Rolling (Pre-Workout Warmup)
The second style is light, fast, and energizing.
You're not trying to "steamroll" anything — you're quickly stimulating your tissues to wake up the body's pressure receptors and boost blood flow.
This primes your muscles for better engagement during exercise without softening them too much.
✨ When to use this style:
Right before a workout,
Upon waking,
Before hikes, classes, runs, or strength training.
✨ Pro tip:
Pre-workout is also a perfect time to use a massage gun.
They lightly shake up surface tension without diving deep, making them ideal for prepping tissues for movement.
So... Pre-Workout or Post-Workout?
✅ Pre-Workout:
Roll lightly and quickly to energize your tissues and boost blood flow.
✅ Post-Workout:
Roll slowly and deeply to unwind, restore, and release built-up tension.
Want to See a Deep Tissue Technique In Action?
🎥 Click here for a free Deep Glute Technique!
This free tutorial will walk you through a post-workout deep tissue release for your glutes — perfect if you’re feeling tight after exercise, or just want to restore a little ease and mobility.
(You'll also get a sneak peek at the kind of mindful, body-loving practices we dive into inside my full Patreon membership!)
Intentionality changes everything when it comes to foam rolling.
Next time you reach for your roller (or massage gun), ask yourself:
Am I trying to wake my body up — or help it wind down?
When you choose your technique intentionally, you’ll roll smarter, recover faster, and move with way more ease.
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