Foam Rolling: Why This Simple Tool Is Finding Its Place in My Wellness Practice
- Kellie Varlet
- Jan 29
- 3 min read
If there’s one piece of equipment that keeps quietly reappearing in my studies and professional development lately, it’s the foam roller.
Not as a trend. Not as a punishment tool. But as a simple, supportive way to help bodies move better, recover well, and feel more at ease — especially for women over 40.
A Personal Shift in My Practice
I’ll be honest — foam rolling hasn’t always been a main focus in my work.
Over the years, I’ve prioritised what I believe truly matters most: consistent movement, building strength, staying active through different seasons of life, and helping women keep going even when life gets busy or bodies feel stiff.
But as I continue my studies and deepen my understanding of recovery, mobility, and long-term body care, I’ve found myself returning to the foam roller with fresh eyes.
What really shifted things for me was observing how educators like Niki Loe use foam rollers — not just for self-myofascial release, but as a tool for supported stretching, posture work, breath awareness, and nervous system regulation.
That approach aligns beautifully with how I coach:
Working with the body, not forcing it
Supporting longevity, not just short-term results
Creating space, ease, and confidence in movement
Because recovery isn’t something we tack on at the end. It’s something we weave into how we move.
What Is Foam Rolling, Really?
Foam rolling is a form of self-myofascial release (SMR).
Fascia is the connective tissue that surrounds muscles, joints, and organs. Stress, repetitive movement, prolonged sitting, lack of movement, injury, and even emotional load can cause this tissue to feel tight or restricted.
Foam rolling helps to:
Improve tissue hydration
Increase circulation
Restore smoother movement patterns
Improve body awareness
And most importantly — it doesn’t need to hurt to be effective.
What the Research Says
Research continues to support the benefits of foam rolling, particularly when used regularly and mindfully.
A well-cited 2015 systematic review in the International Journal of Sports Physical Therapy found that self-myofascial release
using foam rollers can:
Improve range of motion
Reduce delayed onset muscle soreness (DOMS)
Do so without reducing muscle strength or performance
More recent studies suggest foam rolling may also influence the nervous system, encouraging a shift toward a parasympathetic (rest-and-digest) state.
This is especially relevant for women experiencing stress, hormonal changes, disrupted sleep, or ongoing tension — something I see often in my coaching work.
In short: foam rolling isn’t just about muscles. It’s about how the whole body responds.
Why Foam Rolling Is Especially Helpful for Women Over 40
As we age, natural changes occur in:
Muscle elasticity
Joint hydration
Recovery capacity
Stress response
Foam rolling offers a gentle, accessible way to support these changes without high impact or complicated routines.
This is where I really appreciate Niki Loe’s approach — using the foam roller as a supportive prop.
Think:
Opening the chest and upper back
Supporting the spine in gentle extension
Creating space in the hips
Encouraging deeper, calmer breathing
It’s not about forcing flexibility. It’s about allowing the body to soften and respond.
How I’m Now Encouraging Foam Rolling With My Clients
As my practice evolves, foam rolling is becoming a more intentional part of how I support clients inside Restore Renew You.
That might look like:
5 minutes of rolling after a walk or workout
Supported stretches on the roller instead of the floor
Gentle rolling before bed to unwind the nervous system
Using the roller for comfort, posture, and breath — not just release
It’s not about doing more. It’s about doing what helps your body feel better.
Final Thoughts
Foam rollers aren’t just for athletes. They’re for real people with real bodies, real stress, and real lives.
While foam rolling hasn’t always been front and centre in my work, it’s now becoming a meaningful part of how I support long-term movement, recovery, and wellbeing — informed by continued study, experience, and educators like Niki Loe who truly understand the body.
Sometimes the simplest tools are the ones that stay with us the longest.
If you’d like guidance on how to use a foam roller safely and effectively — especially if you’re over 40, returning to movement, or managing stiffness and tension — I’d love to support you.
Your body deserves care, not punishment.
With warmth,
Kellie Varlet
Health, Fitness & Wellbeing Coach🌿
Restore Renew You
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