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Feel Better, Move Better: A Mom’s Guide to Foam Rolling

At FIT4MOM, we believe recovery is just as important as the workout itself. As moms, our bodies are in constant motion—carrying babies, chasing toddlers, hustling between work and home. That’s why we're passionate about helping you not only move your body but also care for it. One of the simplest and most effective ways to do that is foam rolling.

When Should I Foam Roll?

You can foam roll:

  • Before a workout to warm up muscles and prep for movement

  • After a workout to aid in recovery and reduce soreness

  • On rest days to relieve tension and improve mobility

Even just 5-10 minutes a few times a week can make a big difference.

What Is Foam Rolling?

Foam rolling is a form of self-myofascial release—a fancy term that means massaging your muscles to relieve tension and tightness. Think of it as your at-home mini massage therapist. It helps release "knots" in your muscles (aka trigger points), increase blood flow, and improve your range of motion.

In short, it's recovery that fits perfectly into mom life.

Why Recovery Matters for Moms

We often think of strength, cardio, or flexibility as the core pillars of fitness, but recovery is what holds it all together. When you take time to let your muscles repair and recharge, you’re helping them grow stronger, reducing your risk of injury, improving your performance, and simply feeling better in your body.

And let’s be real: our muscles take on a lot more than just workouts. Motherhood can be physically demanding, so whether you’re lifting weights or lifting a 30-pound toddler, your body deserves some TLC.

How to Foam Roll

Start slow and gently. You’re not trying to punish your muscles—you’re trying to wake them up and love on them.

  1. Target major muscle groups like your calves, quads, hamstrings, glutes, upper back, and hips.

  2. Roll slowly, spending about 30-60 seconds on each area.

  3. If you find a tender spot (aka a knot), pause and breathe into it for a few seconds before continuing.

  4. Avoid rolling directly on joints or your lower back. Our favorite foam roller is the Rollga because it's designed to help protect your joints. Learn more about why we love it below.

Are you ready to roll?

Check out "Intro to Foam Rolling" on FIT4MOM On Demand. It’s the perfect way to learn how to do it safely and effectively—from the comfort of your home (or living room floor, with kids crawling all over you).

Not yet a member? Join as a monthly member of FIT4MOM and gain full access to FIT4MOM On Demand.

Foam Rolling On Demand