Foam rolling vs myofascial release | Ask Rip #45

Mark Rippetoe answers questions during the Starting Strength Seminar Q and A held at Gig Harbor Strength and Fitness in January 2017.
Topics discussed include ongoing learning for professional strength coaches, why the SSC evaluation is so difficult, and foam rolling vs. SMR.
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[@swampThaang]

15:03 is where the foam rolling discussion begins

[@brunopupo8266]

Thank you

[@cameronalexander4307]

I started running before strength training, at a time where foam rolling was (as it still widely is) advised as a cure-all for the symptoms of weakness and flexibility. At first I combined this torture with the static and dynamic stretches of Taekwondo. At no other point of my life have I been more frequently incapacitated by what I believed to be overuse injuries and stiffness - these were in fact the results of being weak as hell. Since improving my strength through resistance training, and learning how to be more powerful in positions of weakness (as opposed to being more 'flexible' and 'loose' which let me fold in to positions I simply could not correct myself from without tearing stuff apart) my endurance and injury resistance has sky-rocketed. My useable flexibility - which I now consider to be the point at which I can still change direction with speed and confidence have also drastically improved. Your channel was a big influence on that transition. So keep up the good work!

[@thetruth5232]

I started foam rolling lately. My lower back tightens up after heavy deadlifting, so *Two* *minutes* of foam rolling and the muscles loosen up. It absolutely improved my recovery. I always thought that was its intention, but seeing these 45 min foam rolling sessions pop up, i totally get why its bullshit.

[@cameronalexander4307]

RadBandit I've never actually tried rolling for aches after deadlifting as I've found that some hang-time on the chin bar does wonders. In terms of running pain through my joints it's been useful to stick a couple 20kg (45lb?) on a bar and let it move me in to a low squat, holding for a couple seconds and just easing back up a few times. Might be equal amounts of bullshittery, but it's as if moving the knees through and beyond the point at which they sit during footstrike is a restorative movement. I'm considered a bit of a fool amongst my running friends when I'll finish a long run by hitting the gym to 'squat it out'. They tend to start bending, toe touching and ankle pulling. I'll try a bit of post-pull rolling and see if it's any less destructive - though It's only really my glutes that ache after deadlifts!

[@thetruth5232]

Nah man, Light sqats are great. Warming up after a long day at work feels awesome, i can absolutely relate. Toe touching and ankle pulling is where i raise my eyebrows though, feels horrible. About the pulls, Thats totally different with me, i barely feel my glutes and legs after squats and deadlifts compared to my back. I got it from a German powerlifter who has the same issue. I found foam rolling or massaging, anyhow putting slight pressure on the muscles to be more helpful than stretching as that would lead to cramps afterwards. It's about what works for you i guess.

[@holisticchaos7910]

RadBandit foam rolling it seems to me is great with dealing with muscles soreness and lactic acid etc... myofacial release done in the way he describes is great to relieve tension but very helpful when the tension develops into a trigger point situation I think. many times foam rolling is used to treat symptoms of tightness and pain that are actually caused by the nervous system as a protection mechanism when what the guy above says worked for him is the more effective way to resolve the problem. it's all useful in its own place I think.

[@savvylondoner]

Dude, aren't you that bad guy from American History X?

[@chriswb7]

Mark is wearing a Weyland Corp shirt. He knows what he's talking about...

[@oliverallen5324]

"Building better worlds."

[@ChernobylAudio666]

That Macho Man "Rip is a pussy" impression had me lol'ing out loud. Nice work.

[@katietatey]

Rip is fucking hilarious. This is my favorite one so far.

[@Snowman8o8]

The look on his face as they described stand up paddling was priceless!

[@TunnelVisionAthletic]

You know Rip is a fucking boss when his wearing a weyland corporation t shirt

[@BryonLape]

Using a foam roller really helps my back and hips, but I have to use a rather stiff one.

[@AK-ic1yj]

Is what Duffin and Thompson do shearing force or compressional force?

[@billhogue9523]

Only problem with the CSCS is you have to have it for an NCAA job. When I finished with my M.A. in Exercise Science we were not given CSCS option.

[@donquixote...]

I always thought the same thing about periodization... Mark, how bout periodization for the glutes...?

[@kwayzaar03]

Rip is the best seriously wearing a Weyland Corp T-shirt lmfaoooo

[@johanhansson4574]

Foam rolling and massage feels better at the moment because the tissues get warmer and there will be more bloodflow. But if you have hurt yourself that could agrevate the inflammation.

[@Jesusmetalhead]

Rip is to strength coaching what Jimi Hendrix was to guitar.

[@MastodonMonkey]

💯

[@rodneysmith9177]

Then Bill Starr was Dick Dale

[@AK-ic1yj]

What are the opinions here concerning Chris Duffin's and Donnie Thompson's methods and tools? I believe they call it 'body-tempering" and use such tools as the "x-wife" "shoulder-rok" "pain-pill" and so on? These tools may look similar to foam rolling but they are very different and the methodologies are very different too. These guys are highly sceptical of foam rolling and don't really recommend it but they do recommend the other things I mentioned. What do all you guys think of Duffin's and Thompson's work on this? Thanks !

[@SettleNow]

Do you have a link explaining the methods about which you are asking?

[@oliverallen5324]

Placebo works about 30% of the time, and that is a significant effect.

[@docoftheworld]

I love you Rip. you are the man!

[@jms0313]

You made this comment pre-COVID

[@docoftheworld]

@@jms0313 #truestory

[@mickymcfarts5792]

Wonder what he thinks of Kelly Starrett and Mobility WOD

[@skadooshly]

17:45 “I’ve got you for 3 minutes!! ... 3 minutes of, play time 😆” lmfao

[@Corrupt140]

ahahaha good call

[@johntrains1317]

I love the shirt

[@GODHEPME]

Nice shirt !

[@pelicanstatepiper2916]

Skip to about 15.00

[@tyrusmfrechs7025]

Coming from a massage therapist foam rolling is nothing compared to actual treatment. Foam rolling is just casual compression.

[@bragiodinsen4604]

this was a hot take

[@haydenrybiski4683]

"Who has ever failed the CSCS!?"....... Me.......twice..... 😅🔫

[@JMo-uh5cd]

Ouch

[@JD-hs7ib]

Ad to prove your stupidity to all you brag about it here?

[@deepsquat600]

SHIT! he was in my neighbor hood and I had no idea ! Fuck..

[@codewatcher5921]

Rip loves Alien? Noice!

[@RageNg]

Foam rollers make good dog toys, & maybe pool toys... that's the only use I can find for them.

[@Monocerus90]

Rage Ng scholar.google.com.au/scholar?hl=en&as_sdt=0%2C5&q=foam+rolling+recovery&btnG=#d=gs_qabs&u=%23p%3DXGCTXt51GzsJ Jump on any academic search engine and you will find hundreds of conclusive, well measured studies proving the efficacy of foam rolling as a recovery tool. I linked one to start you off.

[@federtm2]

I thought foam rolling was useful for overloaded muscles.

[@christopherjordan6237]

Sorry but, no one in that room knows a thing about fascia. It's terrible they are rude to the guy asking a simple humble question that looks up to the "RIP" guy and they try to make him look stupid.

[@davesmith2675]

Foam rolling has kept me training with heavier weights than any other form of therapy

[@adriansaninja]

Dave Smith I think many people would agree with you, rip did say if you think it works, go ahead and keep doing it

[@Hanuman_]

I can't honestly say it is doing anything for me

[@jakeizlove]

I just started doing it a little to warm-up and between heavier sets. I do feel it helps relax muscles a little and increases some blood flow. Active release between sets would be time-consuming, painful, and annoying to the person asked to do the technique.

[@frankopanklaric]

Lifting has kept you lifting.

[@g.ieronymidis]

@@frankopanklaric This comment is so underrated. But so so true!!

[@blueresonantmonkey3188]

You cannot release tendons. Therefore you cannot release the IT band.

[@user-wk9hj8zb1v]

Lost my shit when explained why he became a strength coach.

[@mfid9339]

this guys the best lol

[@AlexRodriguez-hs2ib]

Chuck Norris uses the total gym enough said!

[@Andrew-vt2wq]

We don't take kindly to myofascials 'round 'ere!

[@sonamtipotas8564]

t shirt from the movie alien?

[@ascarrybot]

I just realized ripp sounds like Ernest from the Ernest movies

[@skadooshly]

ascarrybot I knew there was a reason I liked rip 😂

[@loudiamondz2136]

😃😃😃😃😃

[@gwarf5555]

3:53 How to periodize your abdominal training is ABSolutely crazy.

[@Corrupt140]

thats his mot-toe

[@ercimoisa4235]

Mark is SO manly that he does not know what paddle boarding is LOL LOL 13:55

[@AttAckstrings]

"greatest strength coach in the history of the human race" wow just wow.

[@willh3972]

Me thinks that artillery shell went a little over your head.

[@wilaustu]

andres rodas He was making a joke.

[@AttAckstrings]

yeah man i know, that was hilarious.

[@KenOnStrength]

andres rodas. Rip said that with his classic sarcastic wit, but that statement isn't far off.

[@Gyrra93]

i don't think you know what sarcastic means

[@oldgrendel]

Mark needs to take some classes in fascia physiology. Didn't know mark had his doctorate.

[@zack7885]

FOAM RÖLLING

[@connorw360]

How is there no point to foam rolling if he just said it makes him feel better? 😂 Love Mark but he's a tad stupid on the foam rolling part

[@joebloggs6922]

Mark did agree that if it makes you feel better then just do it.

[@Pimpc662]

Myofascial release is pure BS! Pain science tells you that inducing pain only makes you more pain sensitive. You can't lengthen an IT band. Dude with Fascial question is a novice lifter. You want to feel better, improve your skill at your lifts.

[@GForceIntel]

Pimpc662 this is not true. If there is one tool that instantly increases performance is the foam roller.

[@ryans.4715]

That's why the physical therapist and the myofascial release made me able to use my right leg again and brought my foot and knee back out from an almost complete 90 degreenrotation. Idiot

[@markus64s]

If you aren't kinked up and tight, you don't need a roller. When it helps your range of motion and shortens your warm-up, you do. tl;dr feels good, man

[@bragiodinsen4604]

@@markus64s do you know what makes you kinked up and tight? squatting heavy 3 times a week and putting on 60 lbs in 6 months

[@topspinaurelius]

He was quite good on some subtle points of squat techniques..but to completely discount the benefit of foam rolling is just CLICK Baiting...there are ton of empirical evidence that say otherwise

[@rajinfootonchuriquen]

topspinaurelius what studies? The mayorety said that has no more beneficit that static stretch

[@KO-be9nk]

Thats exactly what i hate about starting strength videos. You put a title to the video and then you get 15minutes of bullshitting! Like get to the fakin point!

[@Alexr26]

At some point he is right. However, he basically is a powerlifting coach. True strength is in weightlifting, and elite weightlifters are flexible as fuck. Just explain how in the hell a Chinese lifter with 69kg (152 lbs freedom units), can squat 300kg (661 freedom units). A powerlifter needs to weight at least 265lbs to lift that amount. Sorry coach, but you're stuck in the 80's.

[@bobsaul4568]

Because there’s 1.2 billion people to choose from in China. You are going to have anomalies that are that strong. It’s coincidence, not training methodology.