The Power of Deep Tissue Work and Foam Rolling
By: Alex Burke PT, DPT
When it comes to moving better, recovering faster, and staying injury-resistant, few tools are as effective as deep tissue work and consistent foam rolling. These techniques go beyond “feeling good” — they help restore tissue quality, improve mobility, and keep your body performing at a high level.
At Apex, my approach to soft-tissue care is shaped heavily by my training in pliability work under the TB12 Method, a system used by countless professional athletes to stay resilient throughout long seasons. Pliability focuses on creating long, resilient, responsive muscle tissue through hands-on techniques and resistance-based movements. This style of work has been central to how elite athletes, most notably Tom Brady, keep their bodies primed for peak performance year round. This style of treatment is just as beneficial for everyday clients dealing with tightness, soreness, or nagging injuries.
How Deep Tissue Work Can Help You?
Deep tissue techniques target restrictions below the surface level of the muscle. By applying slower, more intentional pressure, we can break up adhesions, reduce chronic tightness, increase blood flow and restore normal movement patterns. It can be helpful to treat acute injuries and chronic pain. Benefits often include:
Improved mobility and flexibility
Decreased muscle soreness
Reduced compensations and overuse pain
Improved muscle activation
Faster recovery after workouts or long workdays
Where Does Foam Rolling Fit In?
Foam rolling is the perfect complement to deep tissue work. It helps maintain the progress made during your session and gives you control over your own recovery. It can be done to start your day or before your workout to get you feeling loose for whatever activity is infront of you. It can also be done after your workout, game or day to reduce built up tension in your muscles. Foam rolling may feel sore or uncomfortable, but that is expected and normal. Ideally, you want to target the spots that feel tight and tender as that will yield the most relief. Some benefits of regular foam rolling include:
Increase blood flow and warm up tissues before exercise
Reduce post-workout soreness
Improve tissue quality between sessions
Reinforce the pliability we build on the table
Reduce risk of injury and improve performance
Bringing Pro-Level Care to Every Client
You don’t need to be a professional athlete to benefit from the same principles that keep them on the field. By combining TB12-style pliability techniques with targeted deep tissue work and simple at-home tools like foam rolling, we can create a system that keeps you moving better, feeling stronger, and recovering faster.
If your body feels tight, stiff, or just “off,” these methods can make an immediate difference — and an even bigger one over time.
Want help figuring out the best routine for you? I’ve got you!
By: Alex Burke PT, DPT
