How to Get Real, Powerful Results with a Foam Roller
You Denver locals likely know me as "the girl who steps on people" and helps her clients get incredible results. While I do highly recommend having this work done, there's no need to fear, non-locals! You actually can get similar results with a foam roller.
How, you ask?
Because I teach foam rolling based on my Fascia Remedy principles.
Fascia doesn't change easily, so in order to get it to let go and release, we need:
#1. A powerful compression
#2. Intentional, 3D cross-fibering action
In my practice, that powerful compression comes from my foot (check out the above video).
When you are at home, you can get a less intense, but still effective compression from a foam roller.
Once the area of restricted fascia is pinned, it's time to cross-fiber the tissue to release it!
In my practice, I talk people through an intentional, specific range of motion.
When you're at home, I teach you very similar (or the same exact) movements while you are on your roller.
While it's true that the level of compression is greater when I am "stepping on you", we are still able to change fascia using these two basic principles. In this time when we might be unable to see a practitioner in person, it's still possible to relieve pain and refresh your movement with a simple, $15 tool.
Ready to ditch your excuses and heal your pain from home?
Check out Roller Remedy! This all-access video library gives you simple, follow along programs for plantar fasciitis, low back pain, shoulder pain, neck pain, sciatica, and much more that guarantees you'll feel a significant difference in your pain in as little 14 days.
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Yes. While hands-on fascia release can provide deeper compression, foam rolling can still effectively change fascia when it’s done correctly. Fascia responds to sustained compression and intentional, three-dimensional movement. When you apply these principles with a foam roller, you can release restrictions, improve mobility, and reduce pain — even at home.
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Most people are taught to foam roll by quickly rolling back and forth without intention. Fascia doesn’t respond well to random or rushed pressure. It needs precise compression and controlled cross-fibering movements. When foam rolling feels ineffective or painful without results, it’s usually because the technique isn’t targeting fascia in the way it actually responds.
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Muscle rolling often focuses on lengthening tissue in one direction. Fascia release works in three dimensions, addressing how tissue twists, adheres, and organizes itself throughout the body. Fascia release prioritizes slower movement, strategic angles, and restoring hydration and glide — not just stretching or “smashing” sore spots.
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They serve different but complementary purposes. Professional fascia bodywork allows for stronger compression and expert assessment, while self-release empowers you to maintain change, reduce pain quickly, and understand your own patterns. Learning to work with your fascia at home often makes professional sessions more effective — and less necessary over time.
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Absolutely — when you understand how and where to work. Chronic pain is often driven by fascial restriction, dehydration, and poor movement patterns. With the right education and techniques, a foam roller becomes a powerful tool for restoring movement, reducing pain, and rebuilding trust in your body — without relying on constant appointments.
