Happy modern grandmother using massage gun for muscles, doing self-massage.
Table of Contents
Integrative chiropractic care at DrAlexJimenez.com is designed to do more than “crack the back” and send you home. In Dr. Jimenez’s clinics, care plans often weave together:
Precise chiropractic adjustments
Soft-tissue therapy and myofascial work
Functional medicine and lifestyle changes
Corrective exercises and posture training
Telemedicine guidance and home-care tools
One powerful set of home-care tools is self-massagers—foam rollers, massage balls, percussion massage guns, and trigger point tools. When used correctly, these devices help:
Ease muscle tension between visits
Improve blood flow and tissue recovery
Support better posture and movement
Make spinal and joint adjustments “hold” longer
However, these tools should never replace a full clinical evaluation. You should always consult your chiropractor or nurse practitioner—especially someone with dual-scope training like Dr. Alexander Jimenez, DC, APRN, FNP-BC—before starting a new self-massage routine, especially if you have injuries, nerve symptoms, or medical conditions (Chiropractor San Mateo, 2023; King Chiropractic Hand & Foot, 2023; Spine & Health Co., 2023).
This article is geared to patients and readers of DrAlexJimenez.com and explains:
How self-massage fits into integrative chiropractic care
The main types of self-massage tools
How Dr. Jimenez uses and recommends them in clinical practice
Safety tips and a sample home routine to support your treatment
On DrAlexJimenez.com, integrative chiropractic care is described as a whole-person approach. Instead of focusing only on one painful spot, Dr. Jimenez and his team look at:
Spinal alignment and joint mechanics
Muscle balance and fascial tension patterns
Nerve health and signs of irritation or compression
Movement patterns (how you walk, sit, lift, and train)
Lifestyle drivers like sleep, stress, diet, and work posture
Muscle and fascial tightness often pull joints back out of alignment soon after an adjustment. This is why self-myofascial release (SMR) tools—foam rollers, massage balls, and trigger point devices—are so helpful. Research suggests that SMR can:
Improve short-term joint range of motion
Decrease the sensation of muscle soreness after exercise
Support overall recovery and performance (Martínez-Aranda et al., 2024; National Senior Games Association, 2020).
In his El Paso practice, featured throughout DrAlexJimenez.com, Dr. Jimenez often uses self-massage tools as part of a bigger plan:
To calm overactive muscles around injured joints
To reduce trigger point pain in the neck, glutes, calves, and low back
To prepare tissue before spinal adjustments or corrective exercise
To help patients maintain their gains between in-office sessions
In several of his articles, Dr. Jimenez explains how targeted myofascial work on areas such as the tensor fasciae latae (TFL) and the gluteal muscles can reduce hip and low-back stress and help normalize movement (Jimenez, n.d.-a; Jimenez, 2021). For many patients, he teaches these strategies in the clinic, then recommends a short daily routine at home using self-massage tools.
Foam rollers are long cylinders (usually foam but sometimes padded plastic) that let you use your body weight to apply pressure to tight muscles and fascia. They are one of the most common tools Dr. Jimenez and other chiropractors recommend for home care (Chiropractor San Mateo, 2023; King Chiropractic Hand & Foot, 2023; RAD Roller, 2023).
Evidence and clinical experience suggest that foam rolling can:
Improve circulation: Rolling helps boost blood flow and lymphatic movement.
Decrease muscle knots: Gentle sustained pressure can reduce trigger points and tight bands.
Support posture: Rolling the upper back and chest can help counter rounded shoulders and “tech neck.”
Ease post-workout soreness: Many athletes use foam rollers to reduce delayed onset muscle soreness (DOMS).
Support preventive chiropractic care: Keeping tissue supple can reduce flare-ups and make adjustments more comfortable (King Chiropractic Hand & Foot, 2023; RAD Roller, 2023).
On DrAlexJimenez.com, foam rolling is often discussed as a way to “support the adjustments” rather than replace them. By reducing tension around a corrected segment, foam rolling may help the spine and joints remain closer to their ideal alignment.
Standard full-length smooth roller – Good all-purpose tool for back and legs
High-density (firm) roller – Provides deeper pressure for those who tolerate it well
Half-round roller – Offers more stability and is useful for beginner balance work and foot release
Textured or contoured rollers – Designed to target specific spinal or muscle lines (RAD Roller, 2023)
Based on his clinical articles and functional rehab approach, common foam rolling targets include:
Thoracic spine (mid-back): Helps open the chest and improve extension
Hip flexors and TFL: Reduces tension pulling on the low back and pelvis (Jimenez, n.d.-a)
Quadriceps and hamstring regions: Often tight in runners and people who sit a lot
Calves: Important for gait, ankle function, and knee stress
Do:
Roll slowly (about 1 inch per second)
Breathe steadily and try to keep your muscles relaxed
Spend extra time on slightly tender spots, easing into pressure
Start with shorter sessions (5–10 minutes) and build gradually
Avoid:
Rolling directly over joints, bones, or the front of the neck
Intense pressure on the lower back without guidance
Aggressive rolling if you have osteoporosis, fractures, or acute injuries
In many cases, Dr. Jimenez recommends learning foam rolling with supervision first so patients understand how far to go and when to stop.
Massage balls act like “mini foam rollers” that can dig into stubborn areas you can’t reach well with a big roller. They are especially useful for the glutes, piriformis region, shoulders, and feet (Chiropractor San Mateo, 2023; RAD Roller, 2023).
Lacrosse-style balls: Firm rubber balls that give strong, focused pressure
Textured balls: Designed to grip tissue and provide more targeted contact
Small balls (golf-ball size): Useful for feet, hands, and forearms
Massage ball work fits naturally into the integrative model you see across Dr. Jimenez’s content:
For glute and hip tension: Ball release combined with stretching and strength training can help relieve strain on the lower back and sciatic nerve region (Jimenez, 2021).
For upper back and shoulder tightness, ball work against a wall can help soften knots between the shoulder blades, especially for people who work at a computer all day.
For plantar fascia and arch pain: Rolling the foot with a ball can improve flexibility and reduce stress on the heel and calf.
Glutes:
Lean your hip against the wall with a ball between your glute and the surface.
Slowly move in small circles or up and down until you feel a mild, tolerable ache.
Upper back:
Place the ball between your shoulder blade and the wall.
Bend and straighten your knees to move the ball along the muscle.
Feet:
Stand near a counter for balance.
Roll the ball under your foot from heel to toes for 30–60 seconds per side.
If you notice sharp, burning, or electric pain—or new numbness or tingling—stop and contact your chiropractor or nurse practitioner.
Percussion massage guns (such as Theragun and similar devices) are now common in gyms, sports clinics, and homes. They use rapid pulses to deliver deep, rhythmic pressure into muscle tissue (Outside Online, 2025; BarBend, 2025).
Studies and expert reviews suggest that massage guns can:
Temporarily improve flexibility
Increase local blood flow and warm the tissue
Reduce the feeling of muscle soreness
Promote general relaxation when used properly (BarBend, 2024; Therabody & SELF, 2025)
In the integrative setting you see at DrAlexJimenez.com, percussion tools are often used:
Before adjustments to relax very tight muscles
After training for athletes and active patients to help with recovery
Between visits for select patients who have been properly trained in safe use (Jimenez, 2022)
Tight quadriceps or hamstrings after running or lifting
Stiff calves from standing or walking all day
General muscle soreness in large muscle groups like the glutes or lats
Use low settings first and short sessions (30–60 seconds per area).
Avoid using the gun over:
The front of the neck
Bones and joints
Directly on the spine
Areas with open wounds, bruises, or visible swelling
Be extra cautious (or avoid use) if you:
Take blood thinners
Have uncontrolled high blood pressure
Have severe osteoporosis or recent fractures
For many patients at Dr. Jimenez’s clinics, percussion massage is a first-line clinic-based tool. Home use is typically introduced only after a careful discussion and demonstration.
Trigger point tools are manual devices shaped like canes, hooks, or short sticks designed to press on knots without straining your hands or thumbs. They can be excellent for reaching the mid-back, shoulders, and neck region without awkward positions (IDEA Health & Fitness, 2022; ScripHessco, n.d.-a).
Help maintain relief between professional myofascial treatments
Allow gentle, sustained pressure on muscle knots
Let patients actively participate in their own recovery
Pair well with stretches and corrective exercises prescribed on DrAlexJimenez.com
Aim for steady, firm but tolerable pressure, not sharp jabs.
Hold pressure on a tender spot for 20–30 seconds while breathing slowly.
Avoid pressing directly on the spine or sensitive nerves.
Use after a warm shower or light movement, when tissue is more pliable.
Dr. Jimenez often recommends combining trigger point work with mobility drills and core or postural strengthening to “lock in” the new, more relaxed tissue length.
Some patients see flat, curved, or scraper-like tools (metal, stone, or hard plastic) promoted online. These are often used for gua sha or instrument-assisted soft-tissue mobilization (IASTM).
When used by trained providers, myofascial scraping and release can:
Improve local tissue glide
Decrease feelings of “tight wrapping” in the fascia
Reduce certain kinds of chronic muscle pain (Spine & Health Co., 2023)
However, when used aggressively at home, these tools can:
Cause bruising and irritation
Overload sensitive tissues
Mask underlying problems that need professional evaluation
For that reason, many clinics like Dr. Jimenez’s prefer that:
Patients receive IASTM or gua sha in the clinic first, if appropriate.
Home use is limited to gentle, superficial strokes with clear instructions.
Patients taking blood-thinning medications, those with fragile skin, or those with connective tissue disorders avoid aggressive scraping altogether.
If you are curious about gua sha tools you see online, bring them to your visit to DrAlexJimenez.com and ask for personalized guidance.
Not everyone can get down on the floor with a foam roller. For some patients—especially those with mobility limits—electric self-massage tools and cushions are more practical (The Spruce, 2025; ScripHessco, n.d.-b).
Common options include:
Handheld electric massagers – for shoulders, neck, and upper back
Back massage cushions – strap to a chair or car seat and provide rolling or kneading action
Foot massagers and rollers – for plantar fascia, calves, and general relaxation
Vibration platforms – sometimes used in clinics to stimulate circulation and muscle activation (ChiroTouch, 2025)
On DrAlexJimenez.com, these tools are best seen as supportive aids rather than core treatment. They can help you relax, ease discomfort, and stay more comfortable between sessions, but they don’t replace proper diagnosis, spinal correction, or rehab planning.
Before buying an expensive device, it’s a good idea to:
Ask your chiropractor if it fits your condition
Try it briefly in the clinic if possible
Learn where not to use it (for example, surgical areas, inflamed regions, or sensitive nerves)
Because Dr. Jimenez works with everyone from office workers to athletes to personal injury patients, tool recommendations on DrAlexJimenez.com are personalized. Still, there are general guidelines that can help you decide where to start.
General stiffness and posture problems:
Begin with a full-size foam roller and a basic mobility routine.
Localized knots in specific areas (for example, one shoulder or glute):
Add a massage ball or trigger point cane.
Athletic recovery with heavy training loads:
Consider a combination of a foam roller, a ball, and a massage gun (if cleared by your provider).
Very sensitive or recovering from injury:
Use a softer roller, apply gentle pressure, and keep sessions short.
Moderate tolerance:
A firmer roller and standard massage balls may be fine.
High tolerance and experience:
You may tolerate deeper tools, but your chiropractor should still guide the intensity and frequency.
Ask yourself:
Do I have space and time for floor-based foam rolling?
Would a chair-back massager or a handheld device better fit my lifestyle?
Do I travel a lot and need portable tools like mini balls or a travel-sized massage gun? (Outside Online, 2025; ScripHessco, n.d.-b).
A common approach at Dr. Jimenez’s clinic is to pick one or two tools that you will actually use consistently, rather than collecting a whole closet full of devices.
Before you add self-massage tools to your home routine, talk with your chiropractor, nurse practitioner, or primary care provider—especially if you have:
Osteoporosis or significant bone thinning
Recent fractures or spinal surgery
A history of blood clots or use of blood-thinning medication
Diabetes with nerve damage or poor skin healing
Active infection, rash, or open wounds
Unexplained weight loss, night pain, or a history of cancer
Stop using self-massage tools and seek immediate care if you experience:
New or worsening numbness or tingling
Sharp, electric, or burning pain
Loss of strength or dropping objects
Loss of bowel or bladder control
Sudden severe headaches or vision changes
Dr. Jimenez often uses these “red-flag” symptoms as signals to order imaging or refer to neurologists, orthopedists, or other specialists. This kind of integrative thinking—combining chiropractic skills with nurse practitioner training—is a major theme on DrAlexJimenez.com.
With your provider’s approval, here is a basic routine that fits the type of integrative care often described on DrAlexJimenez.com. You can adjust timing and tools with your chiropractor’s guidance.
Gentle neck and shoulder stretches
Foam rolling for the mid-back to open the chest
1–2 corrective exercises (for posture, hips, or core) prescribed by your provider
Massage ball on the glutes or between the shoulder blades against a wall
Short walk or mobility “microbreak” away from your desk
Foam rolling for hips, hamstrings, and calves
Light percussion massage on large muscle groups (if approved)
Trigger point tool for one or two stubborn knots
Slow breathing or relaxation drill to calm the nervous system
This routine reflects the self-care structure you see in many DrAlexJimenez.com articles: a mix of movement, soft-tissue care, and nervous system support, rather than a single quick fix (IDEA Health & Fitness, 2022; Jimenez, 2022).
Self-massage tools can be powerful allies when integrated into a comprehensive care plan. For patients working with Dr. Alexander Jimenez, DC, APRN, FNP-BC, they usually serve three main roles:
Extend the benefits of in-office treatment: Keeping muscles and fascia balanced between visits.
Support posture and movement retraining: Help tissues adapt to healthier patterns created through adjustments and exercises.
Encourage active participation: Giving patients a sense of control and daily involvement in their recovery.
At the same time, self-massage tools are not a replacement for:
A full in-person or telemedicine assessment
Carefully targeted spinal and joint adjustments
Functional medicine workups, imaging, or lab testing when needed
If you are a patient or visitor of DrAlexJimenez.com, the next best step is to:
Talk with Dr. Jimenez or a team member about your goals and main complaints.
Ask which self-massage tools fit your condition and daily life.
Have a short hands-on lesson in the clinic or via telehealth.
Start slowly, listen to your body, and check in regularly about progress.
Used this way, self-massage tools become a key part of your integrative chiropractic journey—helping you move better, feel stronger, and protect your spine for the long term.
BarBend. (2024, March 25). Do massage guns work? Here’s the research and….
BarBend. (2025, March 18). Massage gun vs. foam roller — which is better for strength athletes?.
ChiroTouch. (2025, January 2). The 18 most popular chiropractic tools and equipment.
Chiropractor San Mateo. (2023, July 23). All the best tools to use for self-massage.
IDEA Health & Fitness Association. (2022, February 9). Self-care massage tools for recovery.
Jimenez, A. (n.d.-a). Myo-fascial release techniques for the tensor fascia latae.
Jimenez, A. (n.d.-b). Back, neck, general pain therapeutic tools for wish list.
Jimenez, A. (2021). Tight, sore, painful gluteal muscles and chiropractic release.
Jimenez, A. (2022). Percussive massage therapy: Functional chiropractor.
King Chiropractic Hand & Foot. (2023). Unexpected benefits of the foam roller.
Martínez-Aranda, L. M., et al. (2024). Effects of self-myofascial release on athletes’ physical performance and recovery: A systematic review.
Massage Warehouse. (n.d.). Massage products, supplies & accessories at wholesale prices.
National Senior Games Association. (2020, October 8). Self-myofascial release.
Outside Online. (2025, September 20). My body is high maintenance. I rely on these five self-massage tools to keep it healthy.
RAD Roller. (2023). Self-care massage tools everybody should own.
ScripHessco. (n.d.-a). Chiropractor massage tools, instruments & machines.
ScripHessco. (n.d.-b). Electric massagers, back massagers & powered self-massagers.
Spine & Health Co. (2023, September 14). Fascia myofascial release: What is it?.
The Spruce. (2025, October 17). The best back massagers to help relieve pain, according to our testers.
Therabody & SELF. (2025). The best Theraguns are powerful, effective, and worth the money.
General Disclaimer, Licenses and Board Certifications *
Professional Scope of Practice *
The information herein on "How to Use Self-Massage Tools Safely With Chiropractic Care" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.
Blog Information & Scope Discussions
Welcome to El Paso's Premier Wellness and Injury Care Clinic & Wellness Blog, where Dr. Alex Jimenez, DC, FNP-C, a Multi-State board-certified Family Practice Nurse Practitioner (FNP-BC) and Chiropractor (DC), presents insights on how our multidisciplinary team is dedicated to holistic healing and personalized care. Our practice aligns with evidence-based treatment protocols inspired by integrative medicine principles, similar to those on this site and on our family practice-based chiromed.com site, focusing on naturally restoring health for patients of all ages.
Our areas of multidisciplinary practice include Wellness & Nutrition, Chronic Pain, Personal Injury, Auto Accident Care, Work Injuries, Back Injury, Low Back Pain, Neck Pain, Migraine Headaches, Sports Injuries, Severe Sciatica, Scoliosis, Complex Herniated Discs, Fibromyalgia, Chronic Pain, Complex Injuries, Stress Management, Functional Medicine Treatments, and in-scope care protocols.
Our information scope is multidisciplinary, focusing on musculoskeletal and physical medicine; wellness; contributing etiological viscerosomatic disturbances within clinical presentations; associated somato-visceral reflex clinical dynamics; subluxation complexes; sensitive health issues; and functional medicine articles, topics, and discussions.
We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and licensure jurisdiction. We use functional health & wellness protocols to treat and support care for musculoskeletal injuries or disorders.
Our videos, posts, topics, and insights address clinical matters and issues that directly or indirectly relate to our clinical scope of practice.
Our office has made a reasonable effort to provide supportive citations and has identified relevant research studies that support our posts. We provide copies of supporting research studies upon request to regulatory boards and the public.
We understand that we cover matters that require an additional explanation of how they may assist in a particular care plan or treatment protocol; therefore, to discuss the subject matter above further, please feel free to ask Dr. Alex Jimenez, DC, APRN, FNP-BC, or contact us at 915-850-0900.
We are here to help you and your family.
Blessings
Dr. Alex Jimenez DC, MSACP, APRN, FNP-BC*, CCST, IFMCP, CFMP, ATN
email: coach@elpasofunctionalmedicine.com
Multidisciplinary Licensing & Board Certifications:
Licensed as a Doctor of Chiropractic (DC) in Texas & New Mexico*
Texas DC License #: TX5807, Verified: TX5807
New Mexico DC License #: NM-DC2182, Verified: NM-DC2182
Multi-State Advanced Practice Registered Nurse (APRN*) in Texas & Multi-States
Multi-state Compact APRN License by Endorsement (42 States)
Texas APRN License #: 1191402, Verified: 1191402 *
Florida APRN License #: 11043890, Verified: APRN11043890 *
Colorado License #: C-APN.0105610-C-NP, Verified: C-APN.0105610-C-NP
New York License #: N25929, Verified N25929
License Verification Link: Nursys License Verifier
* Prescriptive Authority Authorized
ANCC FNP-BC: Board Certified Nurse Practitioner*
Compact Status: Multi-State License: Authorized to Practice in 40 States*
Graduate with Honors: ICHS: MSN-FNP (Family Nurse Practitioner Program)
Degree Granted. Master's in Family Practice MSN Diploma (Cum Laude)
Dr. Alex Jimenez, DC, APRN, FNP-BC*, CFMP, IFMCP, ATN, CCST
(Board Certified: Family Practice Nurse Practitioner—Multistate)*
(Licensed Nurse Practitioner & Chiropractor - Multistate)*
Clinical Director
Digital Business Card
Dr. Maria Cardenas, MD
(Board Certified: Internal Medicine)
(Licensed Medical Doctor)
Medical Director, Clinical Director & Collaborative Physician
NPI # 1164426749
MD License #: J2933
Licenses and Board Certifications:
MD: Medical Doctor
DC: Doctor of Chiropractic
APRNP: Advanced Practice Registered Nurse
FNP-BC: Family Practice Specialization (Multi-State Board Certified)
RN: Registered Nurse (Multi-State Compact License)
CFMP: Certified Functional Medicine Provider
MSN-FNP: Master of Science in Family Practice Medicine
MSACP: Master of Science in Advanced Clinical Practice
IFMCP: Institute of Functional Medicine
CCST: Certified Chiropractic Spinal Trauma
ATN: Advanced Translational Neutrogenomics
Memberships & Associations:
TCA: Texas Chiropractic Association: Member ID: 104311
AANP: American Association of Nurse Practitioners: Member ID: 2198960
ANA: American Nurse Association: Member ID: 06458222 (District TX01)
TNA: Texas Nurse Association: Member ID: 06458222
NPI: 1205907805
| Primary Taxonomy | Selected Taxonomy | State | License Number |
|---|---|---|---|
| No | 111N00000X - Chiropractor | NM | DC2182 |
| Yes | 111N00000X - Chiropractor | TX | DC5807 |
| Yes | 363LF0000X - Nurse Practitioner - Family | TX | 1191402 |
| Yes | 363LF0000X - Nurse Practitioner - Family | FL | 11043890 |
| Yes | 363LF0000X - Nurse Practitioner - Family | CO | C-APN.0105610-C-NP |
| Yes | 363LF0000X - Nurse Practitioner - Family | NY | N25929 |
Dr. Alex Jimenez, DC, APRN, FNP-BC*, CFMP, IFMCP, ATN, CCST
(Board Certified: Family Practice Nurse Practitioner—Multistate)*
(Licensed Nurse Practitioner & Chiropractor - Multistate)*
Clinical Director
Digital Business Card
Dr. Maria Cardenas, MD
(Board Certified: Internal Medicine)*
(Licensed Medical Doctor)*
Medical Director, Clinical Director & Collaborative Physician
NPI # 1164426749
MD License #: J2933
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