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Author: Richard Symister

Foam Rolling 101: “When is it ok to foam roll an injury?”

So, should you roll out a new injury? This all depends on the injury. But usually, my answer is a solid, definitive “No!” I do not have clients roll directly onto an acute injury. Why? If you are still in that new healing phase, foam rolling could strain the healing tissue and cause more inflammation and damage. 

Often I have my client roll around an injury. This can help calm down the hypersensitive or tight surrounding tissue and at the injury site. For example, a home program for lower back pain might include foam rolling the glutes and adductors. 

I avoid having people foam roll directly over the injured sacrum, SI joint, lower ribs, coccyx, sternum, sacrum, or sternum. These joints can be fragile and respond much better to manual hands-on therapy. 


  • Guess about an injury, self-diagnose an injury, or experiment with foam rolling an injury.
  • Foam roll an injury that is inflamed or hypersensitive. 
  • Substitute internet advice for sound medical advice.


  • You really need to see a physical therapist or MD to find out what’s up with your muscle pain before you just sporadically foam roll. Get a diagnosis, discuss a plan, and then go roll. 
  • Use your foam roller as an adjunct to professional manual therapy and bodywork.

Check out the rest of my fact-filled blogs in the Foam Rolling 101 series below.

Heal. Move. ROLL. Evolve.