Is FOAM ROLLING Worth It?

Things I like to use for foam rolling or SMR (Affiliate Links):
2-in-1 Roller: amzn.to/2ss4q4N
Tiger Tail Roller Stick: amzn.to/2smsdIe
Lacrosse Balls: amzn.to/2s7khqc
TheraCane Massager: amzn.to/2tpzqY0
Should you consider foam rolling? It's been quite popular recently and it seems to have a lot of anecdotal support. Let's find out what the scientific verdict is on foam rolling and self-myofascial release
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Sources:
www.strengthandconditioningre...
www.ncbi.nlm.nih.gov/pmc/arti...
sci-hub.cc/10.1123/jsr.2013-0025
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pmc/arti...
fitnessresearch.edu.au/journal...
sci-hub.cc/10.1249/MSS.0b013e3...
sci-hub.cc/10.1519/JSC.0b013e3...
www.sciencedirect.com/science/...
sci-hub.cc/10.1249/JSR.0000000...
www.ncbi.nlm.nih.gov/pubmed/1...
Airport Lounge - Disco Ultralounge by Kevin MacLeod is licensed under a Creative Commons Attribution license (creativecommons.org/licenses/...)
Source: incompetech.com/music/royalty-...
Artist: incompetech.com/
Picturefit on KZbin! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!

[@PictureFit]

Thanks to all PF Patrons for voting for this video!

[@Jibin.25]

PictureFit hey picturefit does nofap have any proof in increasing testosterone and gains?

[@trixter1814]

PictureFit could you pls do a video on Clenbutonal

[@JohnsonSaUceZach]

theJplayer25 no

[@ahmedeid-rp8gc]

PictureFit please try to translate every vedioe to Arabic please 😢😢

[@armhsi1116]

PictureFit would you mind to talk about beta-hydroxybutyrate and keto supplements ... 🙏😚

[@TheHealthNerdTV]

They see me rolliinnnn'

[@kevincampbell1208]

my foam roll they cant help but just think i am black and gay

[@ParthSareen]

The Health Nerd surprised to see you herr sir

[@RaisedFlipper6]

The Health Nerd Reply to Vegan Gains.

[@RaisedFlipper6]

The Health Nerd Dammit Mom, I told you not to come in here. I'm doing a video on why eggs are healthy.

[@Polkadot2]

The Health Nerd 😂😂

[@thepain93]

Foam rolling can really prevent ALOT of soreness, I always do it after my workout on leg day. When I don't do it, my legs are sore for almost an entire week.

[@PictureFit]

Awesome!

[@zojirushi1]

I foam roll before every workout

[@bsttraining343]

After a workout don't foam roll if the the muscles are sore. It will result in slow muscle recovery

[@eyeofsauron2812]

​@@bsttraining343what?

[@eyeofsauron2812]

​@zojirushi1 Didn't he say to get the benefits you should do it after?

[@olamisco5625]

every single time I foam roll I'm in less pain/tightness than I started with 😬 so foam roll for the win🙌🏿

[@PictureFit]

Noice!

[@anthonyperkins5856]

dang right

[@TheDragonNixon]

Haven't watched the video yet and I can tell, it's very worth it. I had a lot of experience with knee and back pain and it helped a lot.

[@thecommentsofyoutube7265]

I just wanted to say that watching your videos gave me the motivation to lose over 40 KG= almsot 100lbs of weight Thanks picture fit !

[@imraankharwa]

I'm just here to thank you for doing all the research that I'm too much of a lazy-ass to do myself.

[@vrstovsek]

Always great info! Thx PictureFit

[@goldblade84]

My theory on why rolling one foot helps the other ankle is as follows: I have a broken right ankle, after multiple repeated injuries to my ankle post surgery, my left ankle has gotten worse and worse, as it is compensating more and more for my right side weakness and instability. Therefore, I would guess the opposite is true. As you improve one side of lower body (particularly the ankle area) you will likely improve strength, balance, and alignment thus relieving the other side of any undue stress caused by compensation.

[@reginaldgoudeau7337]

Thanks for the video! I've been struggling a bit with stretching properly and think this could be a nice alternative.

[@TPHthunder19]

Loved the video. Athlean-X also did a video awhile back about foam rolling, and explained the science behind it. Keep it up, guys!

[@MGraa77]

Worth to mention that the ONLY part of your body you SHOULDN'T foam roll is the LOWER BACK. Athlean-x has a video with the science behind this statement.

[@PictureFit]

Definitely be cautious of rolling the lower back. If anyone is dealing with back pain, try targeting surrounding areas instead of directly on the lower back. Chances are the pain is caused by tightness in another area.

[@sutthikansakulrungsap1698]

PictureFit what about rolling on IT band is it a good idea or a bad idea because I see a lot of argument about this statement

[@janrump6766]

And you should NOT foamroll your IT band

[@sutthikansakulrungsap1698]

Jan Rump Thank you but can you tell me the reason why?

[@janrump6766]

you read it all over the internet. i dont know exactly why, im not a physical therapist, bit it has something to to with that it has to be tight because its a stabilizer for the knee or something. Just dont ;P

[@backballer3135]

Great Presentation, well done. Noel

[@mayeighteen2812]

convincing 🤔 looks like my mother is going to wonder where her baking pin went 🌝

[@PictureFit]

Hah, nice!

[@HebaMer]

hahaha

[@milicanikolic8956]

well, i play volleyball, and we foamroll every time before practice combined with stretching... it really helps relax your muscles and I actually love it

[@theeGAME360]

holy crap. Ive been subbed from when you had 10 k subs now you half almost half a million. god damn its nice to see a good channel grow

[@PictureFit]

Thanks man! Glad you've stuck around for so long. Really appreciate it.

[@akinkunmiadio3993]

theeGAME360 I was here since 16k

[@ccoooocc9714]

theeGAME360 Holy Beautiful, God Beautiful

[@alexswartz5639]

Great info as always

[@SquatFull]

Thanks for the foam roller video. I just started foam rolling in the morning before I do my isometric exercises. I'm aware there is no evidence of improve performance, but I do feel the muscles are better prepared for the isometric exercises. Do you have a video on isometric exercises?

[@Stacksonem]

Was super sore this morning, did a quick full body foam roll + yoga/stretching(20 mins) and felt immediately better. Was able to go about my day. Skipped strength training tho, I’ll hit the weights tomorrow.

[@damofoluis]

Picture Fit, you did it again! Regards, Luis

[@ProdigiousMike]

I really enjoy the little stick roller I have, in my long distance training I used to get a lot of injuries, especially because I started very young, but after using it I've found the the rate of injury that I have gotten has decreased drastically. Like, last year I think I was only out for a few days out of the entire year and I train almost every day. A lot of it is improved form and strength I'm sure, but I credit much of this to my stick roller. As a long time distance runner, I would very much recommend it!

[@ejgaming83]

Rolling sticks are so awesome for quick recovery because every time i finished a sprinting race during the track season i used to roll out and felt fresh and ready to go again! Once i finished a 400m that completely killed me, what sucked was that i could hardly move and had another race in a few minutes, i got my roller and rolled out, i felt great!! Like god i could do the 400 all over again lol, so yeah, im pretty sure their good for moments like those.

[@mtill2914]

Keep up the vids👍🏻 very helpful

[@anthonyperkins5856]

YES, I had back problems and use this on my back, BIG DIFFERENCE. I have hardly no pain now, I do just 10 reps everyday, thats it! plus, it straightening the spine which is important. Best $24 Ive ever spent.

[@SeboHyatt]

Mobility, soreness, and recovery??? Sounds like a good thing to me! Definitely could use all of that.

[@hereBDBD]

very good. you saved me some research hours. thank you.

[@NeverStoppedSinging]

I must admit, I like PictureFit's videos before I watch them.

[@buddharmt]

Always roll, as static stretch, after exercise or shower/bathing. Muscle blood flow is increased and help improve flexibility. Also make sure if you static stretch, hold light to moderate stretch for a minimum of 30 seconds.

[@MatiasStrengthCoach]

Liked the video very much. Just be careful of not use the terms "mobility" and "flexibility" cause they aren't. Keep it up man!

[@nitrobeast4552]

Great job!

[@MightySuki]

better mobility and improve sorness and recovery. So in long time PERFORMANCE will improve!! :)

[@PictureFit]

Definitely!

[@Lunarplex]

Thank you so much for this! I’ve been wondering about SMR for quite a while now. It has really helped me get rid of aches and pains but I could never find any viable science to it. This video answered a lot of my questions.

[@stamatisvragas7720]

it depends right?

[@Biancoo]

😂

[@Pat_Gunter]

GREAT vid!

[@datguy9408]

I need this for my upper back after work.

[@umthatwasntverycashmoneyof8107]

Can you do a video on running. How to get faster and how to build endurance. And the pro and cons for if speed or endurance is better, I just want to hear some thoughts on the subject. I know both are important

[@deet2440]

Just go for a 5k jog my guy

[@sam-go1cj]

would you make a video about how to fix rounded shoulder? it will help some of us :) thank you for your amazing content!

[@puddingball]

Thanks, I was really on the verge of buying a foam roller, but heard so much conflicting broscience I didn't until now

[@alexreeves5538]

Foam rolling has been amazing for me... I've been suffering from major back pain for a few years constantly. One chiropractic alignment coupled and foam rolling techniques have almost completely eliminated my back pain and has changed my life. Your back pain might be from a different cause than mine and I would highly recommend seeing a chiropractor do decide what the problem is. For me, my hips were not in alignment and the entire right side of my body was way more tense than my left. I will always recommend this to anyone I meet.

[@danielstoksbjerg8254]

could you maybe make a video about what there is the recommend​ macros when bulking or cutting?

[@stevena9231]

I usually foam roll a day after a body part was hit , feels great im usually sore as hell the day after and it reduces it id say by about 75-80% if you can foam roll after you hit legs you didn't train hard enough cause you should be beat.

[@chancekiki8488]

I was never this early UNTIL NOW!!!

[@PictureFit]

😬😬

[@GeorgeRwm]

nice video, you should make one about those multivitamins

[@anishnair7843]

Glad you are not biased and not promoting other paid brands in your videos

[@Medo46]

Well, I have kyphosis so foam rolling my back before workout really helps for my backache.

[@jocaingles8464]

it seems like soreness release might be caused by relative perception. if your leg hurts, banging your arm will make your leg hurt less maybe foam rolling streches the muscle, which would explain why it improves mobility. I'd be courious to see what foam rolling vs streches studies would show

[@ParthSareen]

Answer: It depends

[@DMJ13]

Please do a video on multivitamins ! Can we get all the required vitamins and minerals through food alone ? Because I have read that the nutrients in fruits and vegetables have reduced over time.

[@william9450]

Look up Soylent, it's exactly what you might be looking for.

[@MrCybin]

If you do a Anterior Pelvic Tilt video, then i'll start supporting you on Patreon!

[@luc_dogg]

i use a rolling pin lol. works like a charm. my mom got it for like 4 bucks at a thrift store

[@kristoferiskvedaras4575]

Please do a video about nutrient absorption! There's so many youtubers doing crazy challenges (50000 calories challenge for example) and they stay lean! I understand that it's not their daily eating and they workout/are active but numbers don't ad up... Most of them say that the body doesn't absorb all the nutrients when so much food is consumed in a short period of time. Is it true? Thank you! Love your channel by the way ;) keep up the good work!

[@PictureFit]

No research on the matter. Chances are those vloggers are not entirely honest about their numbers.

[@bornsavage9742]

can you do a video on whether its better to eat before or after excercise

[@NukaMilk]

I highly recommend foam rolling. I do lots of manual labor. All warehouse work. Before I started to do it I would always have a tight painful back. Now I do it at home before I go to work and I've had no problems anymore. The worse the muscle is the more it hurts. So be aware of that. Very painful. However if you keep doing it a little bit daily the pain settles down and the muscles move better. Don't be discouraged.

[@Christian-zs6ur]

Which is more important? Number of steps, or how long you walk/run?

[@jcarlin]

I know that temporarily increasing hamstring ROM by stretching or rolling just before squatting may hinder overall performance, but couldn't it also improve form in someone who's squats suffer from poor flexibility? Personally, my abysmal squat form seems to improve when I stretch or roll before I squat. I can keep my back straighter and stronger and reduce butt wink a fair amount. I don't quite know what it does to my intensity, but I hope it increases safety.

[@biggucci3hunna741]

I love foam rolling like I love my PictureFit 💙🙏🏽

[@BigDvsRL]

Could you do a Video about Training Masks (Height Workout). Does this some benefits or is it harmful for Gains or Stamina?

[@liamwinter4512]

I know that after I started using a foam roller on my back and legs after hitting those areas I experienced a drastically lower amount of soreness.

[@b1uezer]

I have chronic exertional compartment syndrome, so I have to foam roll my calves before doing any sort of cardio, otherwise my fascia isn't loose enough to stretch to compensate for increased blood-flow. If I don't I can only run for about 1 minute at a time before the pain becomes unbearable and my calves start tingling from the pressure.

[@WHOAitssusan]

I believe it can also help with blood flow

[@mambaforever24.]

Picture fit can you please do a video on creatine's relationship with male pattern baldness? I know no study's have found a direct correlation, but they have found a correlation between creatine and DHT, which is the main component in make pattern baldness..

[@siddharthchaturvedi607]

Brother your animation style is awesome please take us which software you are using? How you are making this animation?

[@MoreTickle]

I've been watching your videos for a long time now, and you've probably done a video on this before, so I'm sorry if that is the case, but I was curious to know what the most efficient way an obese person can lose weight? For example, here are questions I ask myself. Should I cut my calories slowly or just go straight to my Caloric goal? For example, if I worked it out that I need to eat 1,600 Kcal a day to reach my goal weight, should I start from that amount or should I slowly reduce my caloric intake weekly, until I've reached my caloric goal. Should I be on Low Carb, High Carb or Carb Cycling? and should I be using Macro ratios? A lot of what I've seen seems to suggest Carb cycling to be the most efficient way to lose weight, but there seems to be a debate about Macro ratio's (if I'm saying that right), I've seen people argue that we shouldn't use Macro ratio's, instead calculate how much protein and fat I'll need based on body weight or goal weight and whatever is left I make up with carbs, while others suggest using a macro ratio like the following; HCarb Day - Carbs: 35% Protein: 45% Fat: 20% LCarb Day - Carbs: 20% Protein: 45% Fat: 35% What would be the best workout routine? For example, I understand that weight training with cardio is the best way to lose weight but should I be doing calisthenic, weights or machines? I believe I might be capable of doing the beginner calisthenics, the only thing I can't seem to do is pull ups, so I was debating whether or not to purchase free weights and start from there and work my way up. I see a lot of people online who provide great information on weight loss and workout routines but a lot of it is not focused on those struggling with obesity and more on those looking their "summer body". About me: I ended up obese because I focused more on work and less on my health, I kind of woke up one day and wondered how on earth I let this happen, I'm 29, 5ft 6" and weigh around, 240-246Lbs. I don't have the money to pay a personal trainer so I've been doing my own research, but my main worry is not doing this right and causing more harm to myself than good, I would like to be below 200Lbs before my 30th which is January 13th. Thanks for reading and sorry if I'm being a pain in the ass.

[@francissreckofabian01]

Interesting. Is their a correct technique or do you just roll your leg up and down the roller?

[@a.h.z2830]

People should really do this more to avoid trigger points from bad posture ect ect

[@abhijeetshukla243]

which is better sprinting or jogging for muscle building?

[@fzerobrawler2737]

Can you do a video on Nausea after working out and how to avoid/maintain it? I struggle with it a lot :(

[@Jess-Rabbit]

Get more fit

[@skyejacques]

Nutrition and electrolytes. You may have imbalances in minerals. Or overtraining. Xx

[@GalRednak]

Hey can you make a video on warming up before the workout :)

[@Ladyblue17]

Can you talk about thermogenic pre workout supplements ?

[@TheStrangeleys]

Picture Fit you're getting bigger bro! keep it up A E S T H E T I C

[@Deadpool-st9dr]

Nah I'm good. I only take my SMR with an A in front.

[@PictureFit]

Oh boy.

[@conphzhi]

Deadpool i dont get it

[@JohnusSmittinis]

Conph... google asmr...

[@americanaairlines1489]

Conph ASMR look it up.

[@Multi-Waves_Sketchbook]

Conph watch theodd1sout on asmr he really explains it well

[@livemorededicated3881]

cool to know ! thx

[@Orlando2001]

Is it more to do with a placebo effect, rubbing muscle area. For example if you knock your leg or arm, you instinctly rub the area quickly with your hand to ease the pain.

[@itzjunk3456]

Foam rolling is great there are no negative side effects

[@mariar6514]

How often should I change my workout routine?

[@baumx4900]

i would like to see a video about vow to get more explosive like in push ups... Thanks man!

[@TheLoaaa]

Can you do a video on cryotherapy

[@jomon723]

Love it on my back"......Best stretch and posture correction

[@russellhogben6628]

I tend to use it to reduce soreness and it seems to work. I think of it as self massage.

[@tuanleminhquoc8983]

Can you make a video about intense traning with 6 - 12 minutes and normal training with an hour which is better ?

[@andrewmcdonald9507]

Can you Raw Milk v. Pasteurized and which is better? What are the benefits of raw milk an so on

[@chilangomorenezo5541]

hey picture perfect i beg u plz make a video on how to change morph bodytype

[@mfamusic]

Feels good on the quads after heavy leg day

[@70kil0]

Hey PF, will you be covering any topics related to special gymwear such as 2xu that claim they can improve your performance and recovery in n out of the gym? Thanks!

[@PictureFit]

I might cover some more out-of-the-box topics. I was thinking about addressing elevation masks.

[@1ron4mbition]

Can you do a video on ACL prevention? So much out there, but somethimes im lost..

[@thomasofarrell5524]

Mechanoreceptors.. GTOS overriding your muscle spindles results in autogenic inhibition relaxing adhesions and knots followed by stretching realigning the fibers. SMR is a no brainer when it comes to corrective exercise.

[@TheMaplekid1]

Can you foam roll your back to relieve the tightness after sitting at a desk for a long time during the day? (provided no exercise is done that day)

[@naromngin]

I use the stick+roller during workouts if my body cramps up. I use it to get the blood flowing. Not sure if it actually works but i feel it helps.

[@PictureFit]

Sounds like it's doing something!

[@smilemore3181]

Yes

[@jvtorch]

Can you do a video on if cryotherapy works? Thanks

[@thatbluedoge3219]

If you foam roll your nose will it help your ears? Please make a video on this.

[@henrychan1989]

can you explain Reverse Dieting for someone who may hit a fat loss plateau?

[@dawsoncashier5496]

I don't get sore any more is that bad or good please do video on it

[@stevensonagdon6707]

Can you do a video on epsom salt??

[@beastsos7999]

Yes it does help i dothat alltime

[@mattdelvecchio1537]

please do a video on hair combs. should i?

[@steveedwards1012]

Okay Mr. Picfit, what's your take on Insanity? i see so much speculation on it. Doesnt build muscle, just a cardio program et cetera. Thanks man.

[@PictureFit]

Nothing beats a resistance training program for building muscle.

[@razer0072073]

Man they should teach how you teach in school

[@twfcfocmcpcu3crysis3]

Mas A teacher: today I will show u how to do 4 system equations *on the board* "It Depends"

[@Pockeystix]

Bill Nye of the fitness community, instant sub.

[@deedd1440]

Does this help clicking shoulder?