Is Foam Rolling Beneficial? What The SCIENCE Says

Is foam rolling beneficial or is it just a myth? After I had some trolls come through recently saying that foam rolling is a waste of our time, I decided to quickly change my planned upload schedule just to address this topic. The answer is YES, foam rolling is effective for improving performance, mobility and recovery, and I briefly show 3 studies in this video that support that, plus I talk about my own testimonial. If you aren’t currently foam rolling or getting professional massages, I highly recommend it. Stay tuned more more great content including a BaseBar vs. B-Bars comparison video coming up!
★ Don’t have a foam roller? amzn.to/3ioQG8B
★ The studies I referenced:
www.ncbi.nlm.nih.gov/pmc/arti...
sportsmedicine-open.springero...
www.ncbi.nlm.nih.gov/pubmed/2...
★ My "How to foam roll" video: • Foam Rolling for Flexi...
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[@MinusTheGym]

Do you foam roll? If so, what benefits have you noticed? Let me know! 👇

[@6randy6rhoads6]

Hey man! Thx for all the videos. I did foam roll but I just bought a massage gun. In your opinion, should I still foam roll or do both?

[@6randy6rhoads6]

Btw the benefits I noticed is that I recover a lot faster

[@dst1311]

I get some good back cracks in the morning. It improved my bridge

[@mikeskylark1594]

YES. I think it's good for recovery (a little).

[@ryansadilek6872]

@@6randy6rhoads6 use the percussion massage gun wherever you can. In my experience, the massage gun gets deeper and you can more easily pinpoint the “knots.” However, on parts of your body where you can’t reach with the gun, like your back, use the foam roller (unless you have someone with you who can get your back with the gun for you)

[@requestnearby]

I used to experience knee soreness whenever i tried to run more than half a mile, but a few years back somebody recommended rolling around the IT band and knees. This has been very helpful and I don't have that annoying block to running anymore.

[@danielszappanos5201]

I definitely see and feel it advantegous. At the end of the day my lower back tends to be cramped and rolling slowely over the foam really relivies this stressed state. And of course, after a run or training it does help for me to smoothen and relax the muscle/fascia

[@MinusTheGym]

Same here! I roll my back all the time and it definitely alleviates the tension. Much like a professional massage.

[@mamamal3]

Awesome, I‘m actually considering buying one but unsure!

[@indigo0086]

I bought a percussion gun and that is a life saver, removed heavy calf soreness and achilles pain from transitioning to forefoot running. I still use the roller for my back because it really irons out my upper back and glute/lower back issues

[@dannamadura3751]

Great video and great timing... I just ordered a foam roller. 😅 Can you do a video on a foam rolling routine? Thanks

[@anthonyy4345]

My hot bath is my foam roller 😂

[@ajdoesbass]

Would be interesting to see a comparison between a RumbleRoller and a standard foam roller. Advantages/disadvantages between the two styles. I foam roll 1, because it cracks my back like nothing else, and 2 my experience is it reduces DOMS after hard workouts (I do BJJ so full body)

[@justanickname479]

Hey Ryan, this is unrelated but I saw a video on AthleanX about dynamic tension and squeezing your muscles as much as possible while doing an exercise. And then he took it a step further and flexed his muscles between sets and then rest. I want your take on this.

[@lesliesmart4595]

I noticed before lifting. I now form roll, and it helps. After my workout, I feel great no more soreness.

[@lawson198o]

I feel a benefit from rolling and massage gun etc but you mentioned miofacial release at the end which there was no mention of that in the studies. It would be nice to see some evidence on that.

[@laurajackson6860]

I haven't ever done this, but I may yet (I live in a very small space) There are also Bob & Brad - two youtubers who are physical therapists who recommend foam rolling.

[@8383N8]

Therapeutic Massage 💪sounds great after jogging. Your keep the challenge up in different areas. Thxx

[@marybowman6500]

Thanks for the comments I need to see more

[@albertot.3556]

I use a slightly different roll, with rubber peaks over its surface. Muy medium and upper back cracks a los with it. Somehow It os a way to release tension In the back. Is it recommended every day?

[@nadiamoulay3861]

I use it every day. Just doing it makes me aware of tension spots and that is so important in my body awareness.

[@MinusTheGym]

Same here!

[@GeoffreyABruce]

Same! I love treating it like a body scan.

[@rezagunawan1469]

Is it okay to use foam roll twice a day?

[@EK-ck2xf]

I don't know how the first article "prove" anything - "may be effective" with emphasis on may

[@green8718]

All I know is that I often got muscle cramps in my legs later in the day after doing lower body exercises such as squats and deadlifts or running. When I foam roll after working out, I don't get the muscle cramps.

[@michaelrose4444]

I foam roll.. have been for years. I do it because it feels good... end of story.

[@christinafast4459]

I am hooked with foam rolling myself. I love rolling on my foam roller

[@vikinggirl64]

Yes, my IT bands get tight and painful and rolling does help. Do you think that massage guns can effectively substitute for foam rolling? I tend to prefer it over rolling.

[@MinusTheGym]

Vikinggirl64 yes, absolutely. Massage guns are accomplishing the same thing as foam rolling: they’re drawing blood to the muscles and working to smooth out any adhesions in the soft tissues. If you prefer massage guns, use that 👍

[@ZomblessHD]

You should probability try to get some resistance bands and do piriformis good mornings putting your leg at 90 degrees on a table then the standing leg on top of the resistance band and then the other end of the resistance band over your head resting on your neck. The tension from the resistance band will bring your head to your ankle of the foot on the table this will strengthen your piriformis opening up the IT band I used to have chronic issues for years abs foam rolled for years but found that exercises with a great amount of tension will actually do wonders opposed to just using foam rolling

[@grizzy4042]

The thumbnail is great that must have been fun to take 😅

[@MinusTheGym]

it was! My wife took the pic and said it shows how “dorky” I really am 😆

[@ZomblessHD]

My issue with foam rolling is that many ppl will become dependent on it to solve their issues when it will probably not most people are lazy and would rather use a massage gun foam roller and not do actual loaded exercises with tension that will actually change their connective tissue and remodel permanently and lengthen their muscles permanently removing whatever stiffness or pain they have forever. The issue is that it’s like a very temporary bandaid and those with chronic pains should be looking to do longer range connective tissue exercises to gain length and strength. As your body should be ready for anything wether you have warmed up static stretched or foam rolled as your body will feel like very strong light and mobile you won’t see the need of ever using a massage every again even after intensive exercise as your body will recover quickly

[@MinusTheGym]

Yeah, good point! It’s always to be used *in addition to* exercise, not as a substitute.

[@michaelrose4444]

Palliative acute pain relief can be valuable, whether that is some form of massage, a NSAID, Hydrotherapy, or some other intervention. Exercise is NOT a cure all. Additionally, some chronic adhesions, and injuries, especially in us older folks are not going to respond to exercise alone.

[@joemerino8218]

Ah the foam roller…..literally the only piece of fitness equipment I own and never use. Might have to give it another try.

[@quimblyjones9767]

I've used foam rollers for my calf and arms/back. It did nothing for me. Stretching and Yoga helped way more in a month then I ever felt in the 2 years of foam rolling. I guess to each their own, just doesn't really do anything for me.

[@anthonyschibilia6602]

You didn’t do it right then.

[@mikeskylark1594]

You're a cool dude, Ryan.

[@MinusTheGym]

Haha! Thanks Mike

[@m.sakai_yt]

I don't like using foam roller because its not for me. However I am interested in the self massaging gadgets.

[@uFFFO]

I'd prefer if you dove into the meta analysis paper a bit deeper, rather than cherry-picking some quotes from low sample size studies. But at least you weren't hiding it.

[@owaissuryo1695]

Even if there is no significant benefits of foam rolling, but if you enjoy foam roll and feel like its beneficial, why not keep rolling

[@MinusTheGym]

Exactly. If it feels good and you enjoy it, keep doin’ it. It certainly isn’t hurting anything.

[@gymdevil]

Increasing your protein intake on hard training days helps reduce DOMS in my experience ... more than foam rolling..

[@MinusTheGym]

Yeah, I’ve noticed the same thing too about protein.

[@project-pe6ly]

people who foam roll also exercise and stretch.. so the benefits could partially come from these other activities.

[@christinafast4459]

What is your foam rolling routine?

[@cordellsenior9935]

Come on. Who's hating and poo-pooing on foam rollers? That shit works!!!! It hurts to knock out those knots. It's easily equal to / similar to deep tissue massages. I guess the simplicity of it is objectionable to those looking for something more complex.

[@shainegilbert]

What's better foam rolling or massage guns? for me the massage gun is much more convenient