The TRUTH About Foam Rolling

[@busyrand]

It's a self massage... Simple as that. It's fantastic for trouble areas that need a lot of work...

[@blank2541]

Yup. If your sore, massage it. I couldn’t imagine the pain a long distance runner would be in if they didn’t use one of these regularly

[@Greg-bh4jp]

That’s a stretch - no pun intended . Foam rolling is method of compression. Massage can included a multitude of methods other than compression - so I wouldn’t compare the two

[@westphalianstallion4293]

@@Greg-bh4jp You are right, but sometimes you need to oversimply things. I made the experience that in Mobility its Bro Science before Pro Science. Ofcourse I try to understand the science of things behind it. But at the end of the day its trial an error. I try different ways to use a foam roller, la cross balls, barbells, kettlebells and see what works for me and my students.

[@darkwebgirl]

Yeah, we rolled after track practice in middle and highschool. God. Nothing like it in the world. Rolling your calves especially when they're tight and used feels so good.

[@darkwebgirl]

​@Greg-bh4jp you ever foam rolled? Cause I've only ever seen athletes doing it as self-massage. I'm a 4x pro athlete, cheerleading, dance, ice and roller skating. When do you roll?

[@LauncherSpiderMk7]

Foam rolling my upper back just feels really nice. I don't care if it helps with lifting or not.

[@hover_roller_balance_boards]

Check my patented side wheel for a foam roller. No more getting shirt caught under roller plus height control and side wheel grips. Also stays clean off the dirty ass floor. Your welcome mf

[@headbiscuits]

Once you start foam rolling you never go back. It's an essential part of my day lol

[@jamesmcluvlee]

Facts

[@maxpowers4436]

Nah did it for years then stopped havent done it in years seen no decrease in performance and saved time tenfold

[@Reallysharp]

@@maxpowers4436a foam roller isn’t used to increase performance though? They’re used after workouts to help improve recovery and prevent adhesions from new muscles.

[@Nick-gh6le]

@@maxpowers4436you prob don’t do a lot of activity

[@Togotzi]

I always roll out. I'm old and it makes me feel like good lol

[@LugalKiEn2126]

Roll, dynamic stretches, then reinforce opposing muscles with activation work. Helps a lot!

[@vs4571]

What does it mean to reinforce opposing muscles i this context?

[@LugalKiEn2126]

@@vs4571 depends what muscles u rolling brah

[@sebastiantarazona2698]

⁠@@vs4571basically muscles that cause opposite movements like biceps/triceps, adductors/abductors, quads/hammies

[@shintazz]

Awesome. Foam rolling greatly helps me with recovery.

[@KewalTailor]

I mean he did say improved flexibility for 10 to 30 mins, it's enough time for..........yeah

[@thespyrogamergt3163]

​@@KewalTailorFor what?

[@KewalTailor]

@@thespyrogamergt3163 for having flexibility perfect too, you know

[@_1DK_]

...

[@DerBodenseher]

What about tension in muscles? Or „glued“ fascia

[@wyrn_slater]

most PTs don’t know ab it

[@XxMySsTiCxX]

What exactly is a glued fascia or tension? And if pressure did actually effect a muscle long term. Why would your butt ever be sore? You sit on it for 4+ hours a day

[@terrenceduarte5348]

@@wyrn_slater These guys would definitely know

[@nguyencaotri3879]

I usually foam-roll my quads (about 20 rolls) in between squat sets. It really does help with the soreness post-set. I could feel the blood flowing down, away from the quads when I roll down, letting new blood (=more oxygen) into the muscles.

[@DefeatLust]

Rolling the quads is straight hell

[@hover_roller_balance_boards]

Check my patented side wheel for a foam roller. No more getting shirt caught under roller plus height control and side wheel grips. Also stays clean off the dirty ass floor. Your welcome mf

[@petershim9512]

Fr this is the most helpful sports channel of all time. Thanks squat univ.!!!!!

[@ianl.7545]

Oh, this is too fancy. I use foam rollers to crush any knots I might have.

[@ObstacleZone]

I use the foam roller with the deep lugs, it helps get knots out.

[@cosmicvixxonalice6795]

It relaxes me before sleep. When on my back I pause with it at the lower back and just relax in the bend, sometimes I get a nice pop or two.

[@PaulHo]

Need this dynamic duo.

[@chrisvincent9105]

I love the cracks I get on my mid and upper back so much!!! Great info guys thanks!! Can u do a video on the pso right and pso spine?? Thanks have a good day 👍

[@kyungshim6483]

I use foam rolling sometimes after a workout to relieve back pain (which I get from some imbalances in my body). It works well for me and I will continue to use it as long as the gym has a foam roller.

[@caseydodd1455]

This is 99% true. Foam rolling is pivotal in releasing knots and tight muscles through pressure on the Golgi-tendon organs in the muscle.😊

[@hover_roller_balance_boards]

Check my patented side wheel for a foam roller. No more getting shirt caught under roller plus height control and side wheel grips. Also stays clean off the dirty ass floor. Your welcome mf

[@derekpapin2181]

Please please please make a video on the most effective stretching technique and a routine that I could go through after a workout for a whole body stretch ???!!!

[@stopcensoringmen5044]

Foam rolling is just an excuse for me to roll my gf up in a mat.

[@KewalTailor]

Lol, cute

[@bread4576]

hella cute

[@sadbriansadbrian]

single but if I can do that w too… my toaster in the bath ._.

[@KewalTailor]

@@sadbriansadbrian nah man, stop, you will one day find someone who you absolutely deserve and that person will be worthy of you, the one who will accept you for who you are, and just ignore the one's who don't understand your worth, and it won't really worth your time for going after those, tbh(I said worth 3 times and therefore I hope you would understand your worth, hopefully)

[@sadbriansadbrian]

@@KewalTailor thank you :) I really needed that. genuinely. That made me feel a little better. I was feeling ok... like dull but ok when i read your comment yesterday. forgot to reply but it was still the only thing open on my laptop when i opened it today. within the last 24 hours I tried to love again for the first time in... 3 months. it's working out amazingly but i feel so broken that every little thing makes me think she's just using me and I'm being ok w it and giving her more but i can't do this and... oh god im trauma dumping aha sorry. you dont have to reply to this

[@leahcimolrac1477]

I thought foam rolling would help with the crippling sciatica I had years ago. Did jack shit because it turned out I had a ruptured disk L4-L5 and needed surgery. My advice if you’re having really bad issues with something is to find a way to see a specialist. Nothing against primary care doctors or physical therapists but in the former case a human being can only know so much and they will likely misdiagnose your issue, and in the latter case they can’t treat the actual underlying issue in a bone or joint-they can only help you address the supporting muscles/tissues around the problem so you get some relief.

[@kevintran2522]

I use foam rolling on my back after a full day sitting at the desk. Helps to realign the curve of my back. Which relief the stiffness and makes me feel comfortable before a workout

[@babeita1420]

Stretching is a temporary fix. Deep myofascial release helps better than stretching. Ex...tie a knot into a rubberband and keep stretching it. What happens to the knot? Lol it gets tighter. That's what stretching does. Also stretching keeps you in positions that don't work with natural mechanics of your body. Remember integration not isolation. Work smarter not harder.

[@Kellystrong24]

I foam roll to nurse the pain in my back due to sciatica. It hurts soooo good and my back feels great afterwards! I also do it the day after an intense back workout.

[@katieblox7023]

Foam rolling feels so good, esp after leg day. Roll those quads and hams, it’s so good

[@basketweaver1144]

I used to have horrible shoulder impingement, I could barely move my arms after a workout. I took all the advice online, but none of it worked. So I went with my intuition, which was to use a roller on my shoulder, and in a few months all my pain disappeared permanently, I went from barely being able to complete a shoulder workout to doing shoulders 6 times a week.

[@sales_coach_ai]

So happy I never wasted my time with this

[@theundone777]

Thank you for this! Foam rolling is extremely painful for me (Fibromyalgia). I'm happy to stretch and warm up instead.

[@jalladin]

My two favorite fitness guys❤😊. Thanks for sharing this I wasn’t sure about foam rolling.

[@RustyNinja100]

I had a lot of pain from muscle knots and it seems to help relieve and improve it

[@IvanBeritashvili]

Disagreed! Foam rolling and rubber ball rolling helped to release my 30 year old tightness, coming from childhood, in pec minor, lats, ters monor and major, infraspinatus etc. Thank God I've met people, being 35 y.o, who helped me, revealing me these tools and teaching how to work with them. By the way I love your channel, so many cool things I took from it!

[@ql8182]

Facts im a foam roller and i encourage everyone to do it. I haven’t suffered from post workout soreness since a teenager. I do athletic based weight training and plyo/iso

[@RatelHBadger]

I have chronic knots in my calves, that always seize up after exercise. I can go through all kinds of dynamic warm ups and warm downs and they still cramp. Foam rolling just helps delay the onset and intensity just that little bit.

[@aadt4604]

True I used to spent lots of time on foam rolling before workout, but they seems didn’t improve my performance during the workout . Contrary, it leads to imbalance of both sides muscle of my body, caused discomforts at different region of my body which didn’t exist before that. Now I rarely foam rolling, only consistently doing dynamic stretch before workout. Now my body is better

[@Naomi-dz1yp]

I love it for speeding up recovery from workouts. It releases lactic acid.

[@CieraMychele]

Helps my autoimmune pain tremendously so thats all I know lol Sometimes I set it under my lower back while laying in bed and that can ease my period pain too

[@kwiwj17731]

Can you do a cool down routine for each muscle group? I’ve seen your warm up videos.

[@anilaturina]

i just do it because it make me feel better :D i do it multiple times a day for a short time, especially my back, and i swear i have less back pain because of it - can really recommend it ^^

[@garfunkle660]

Isn't it for fascia massage, to break down the knots? It's only temporary?

[@timlewis5527]

Oam rolling my upper back eliminated the terrible bicep pain that i was having. Turns out it was referred pain from my shoulder blades. Life changing for me.

[@Disinfo321]

Believe I saw a study where people that stretched after foam rolling had yielded better flexibility results than those that didn’t foam roll.

[@justinciallella4724]

I have a 3ft foam roller. I lay on it down the length of my spine. I put my arms over my head and it really helps open up my chest and shoulders.

[@sawyernorthrop4078]

Anecdotally it seems like it has way more of an effect on already tight muscles. Glad to see the science seems to line up with my perception

[@GAMERCASB]

I had muscle knot on my quad and this actually help remove my muscle knot on my quads 😮

[@decklundy]

I mostly just use it at night before bed alongside stretching to feel more relaxed so it's easier to fall asleep and be less fidgity in sleep

[@johnmorales4192]

If you foam roll less than 30 seconds before a workout it can contribute in the way a dynamic stretch will also

[@luisgalvann209]

I started foam rolling before my workouts at my the gym and feel way better thru out them and when I’m at home recovering and if you do it right on your back you can pop your back nice haha it’s awsome

[@kareny5438]

I only do it after my workouts. It helps my muscles recover much faster and reduce DOMS for me from 3 days to

[@vlada]

After a game/practice and the following morning really helps with muscle soreness and recovery. Professional teams have been doing this for 15+ yrs.

[@johnnyblack612]

I think the real benefit is more related to fascia right?

[@dkfromthebay]

What about inhibiting tight muscles using the roller (and sitting on trigger points not just rolling back and forth)? As part of a program to correct for an imbalance you would want to activate and strengthen the weak/inactive muscle and inhibit the antagonist muscle group

[@12Burton24]

Are this rolls not mainly for fascia? And secondary to get muscles back to work due to hardening .....

[@biggiesmalls1624]

What about using it to work out knots??

[@shion7196]

Im assuming the benefits are the same if you do them post workout instead of pre-workout?

[@Roanragna]

Would you say that doing foam rolling is more 'superior' over doing static stretching after a workout? Thanks.

[@buckbuckleyson2259]

By reducing DOMS it also reduces the growth stimulus.

[@milkoansah-johnson8768]

Foam rolling is better by far when a warm up takes longer. Foam rolling has the benefit of stretching too. Basically if you only foam roll; meaning you don’t run nor lift weights, you will be in better health by far bcos your lymphatic system is highly primed.

[@miguelmagana3691]

If you combine it with stretching it does great improvements if you do it alone with out stretching then yeah it’s does little to none. You also have to work on the weak areas other wise problems will never completely go away.

[@frostbreath3297]

I gotta do it for runs. It’s a life changer for me. Idk if this would be in your area but what about Epsom salt/ regular bath soaking post workout?

[@user-jm3lw9cc6j]

It feels good i do it on rest days wirh stretching and yoga poses

[@rosierose7270]

It fell great when your sore tho! & that’s always a win

[@jason200912]

it helps reduce my bone pain for weeks. If you have back soreness or pain then foam rolling will get rid of all of it.

[@guymontag2948]

I rolled out a lifetime of adhesions in my thighs over the course of a few days, when I got a foam roller. I don't use it much, day to day, but those few days were 100% worthwhile and truly life changing.

[@xitaris5981]

Adhesions? The fusion of tissues typically found from wounds that are healing incorrectly? You got that out with a foam roller and not surgery? Well damn, it's time to revolutionize surgery recovery then!

[@guymontag2948]

@@xitaris5981 Fascia adhesions, actually, not surgical adhesions. Sorry if you found that unclear.

[@SamsonGuest]

​@guymontag2948 what is a "fascia adhesion" and how did you diagnose them?

[@guymontag2948]

@@SamsonGuest I'm referring to adhesion points between the fascia and skin. Before using the foam roller, any time I got sore legs, from heavy exertion or just from a long day on my feet, I would have a lot of soreness in my thighs, right at the surface, feeling almost like a tightness of the skin. Light massaging my thighs would make it feel temporary relief. It's the pain near the surface that the rolling treated. Now, I simply do not have that type of pain any more, and it was quite significant for me, previously. Does that make sense?

[@SamsonGuest]

@@guymontag2948 no it doesn't. If you look up the research on fascia and foam rolling there is no evidence for adhesion between the fascia and skin that are broken up by foam rolling (or massage for that matter). That's also why it's not mentioned in the video.

[@greatlakeshuntingandtracki5450]

Would stretching be a better option then?

[@Tynelia]

What about foam rolling AFTER a workout before you stretch? Our coach has us do this, is it worth it?

[@andycx3189]

How about foam roll AFTER workout? Does it help at all?

[@grapentine739]

What is a good alternative for arthritis etc??

[@davothegreat9990]

I just foam roll where required. Muscle tightness and injury by foam rolling surrounding muscles. Use it like once a month if that. Ipf powerlifter here...😊

[@dsnk3777]

i do foam rolling after a heavy pull day or a heavy leg day and it really helps decrease any muscle soreness or feelings of tightness i would have without foam rolling

[@cnau21]

I’ve used foam rollers hundreds of times, and I find it is most useful when you are experiencing moderate to extreme soreness. I’ve gone from barely being able to stand to 90% of the way back to normal just by using the foam roller on my back and legs for 5-10 minutes. It hurts like hell, but boy is the end result worth it

[@dantro6594]

it's good to know it reduces DOMS. However, the real question is how effective it is compared to other forms of stretching--is it better to buy a foam roller and spend time using it, or cak the same benefits be achieved by stretching with no tools for similar amount of time (or even less time??)

[@H.art22]

Interesting information

[@AnthonyBolognese710]

People keep treating it like it’s a prophylactic. Just use it to get a knot out if you have one, or use it to trace the source of a knot. It doesn’t have to be a foam roller either. A ball that ranges in softness to hardness, or a pvc pipe can work in areas that the foam roller is too soft. But as long as you’re gentle it’s fine but ymmv. If you’re using it for blood flow, you’re better off with dynamic stretching, or doing modifications of the exercise you’re about to do until you loosen up.

[@JSkillz2315]

I have one with points on it that I use for massaging when the muscle is sore

[@westphalianstallion4293]

What about Barbel-Rolling? For real, after years of physical acitivity and a natural imbalance only real hard plastics or metal reaches my deep trigger points. If I can combine it with a vibration plate and idealy a stretch I get in 10 min what usually would take a 30 min active mobility workout. And then ofcourse, I use the gained increase in range of motions in my lifts to solidify it.

[@thijmenwesthuis]

So after a 7 mile run it does not help?

[@surajKamble67227]

Should I use foam roller after workout for recovery?

[@604cuinkillah]

I roll everything after every workout before I stretch. Vast improvement and way way less sore

[@GameZero2]

Does it relieve mid back tightness?

[@KMD2020]

Would have been nice for you to discuss the effects on the spine.

[@gunfugames7430]

My left rectus femoris start to twitch after few moments on foam roller. It feels like whole bone is rotating into better place. It definitely does something.

[@itsRandomizer]

This is one of the few topics where imma just ignore anything science says. It feels goodygoodgood and that's all I need

[@trexbait895]

I personally use heavy steel pipe filled with concrete

[@justincarrington4157]

I am foam rolling for longer than a minute, it feels amazing

[@w7855]

It’s also healthy for fascia

[@ql8182]

I foam roll before all excerise for about 3 years. Dont suffer from muscle soreness and my flexibility is quite good. I am next working on my tendons and mobility

[@emerleesusiano7946]

please give some tips on how to stretch hamstrings if we have disc bulge without damaging the disc

[@swansong5960]

Look up lying hamstring stretch with a towel or band. Its excellent for back problems.

[@Yupppi]

What does improve recovery mean in this context? Improve circulation to fix damage to prepare you for the next workout? Or intervene the process of hypertrophy?

[@Thn91]

Why does foam rolling make me hurt for days after where I can't move?

[@AllTheButtons87]

It's not a waste of time to keep going if it feels good imo

[@biggestcomplainer]

What’s that cost to make 2¢? Saw them on Amazon from $9 (basic) all the way to $50 (elaborate)

[@ramblr5900]

Are pulsing pegion poses like a foam roller?

[@jessieolmos7497]

After years of training, I thoroughly believe most people don’t know how to foam roll or self treat either. I think with proper use, it can help. A little.

[@capy069]

I thought you hold the weight on a tender spot and hold it for 30 to 60 seconds to temporarily release the miyofacial tissue.

[@ciarangallagher9330]

Doms is awesome tho, ig solid video on why not to do this shit lol

[@svetu9411]

It fixed my shoulder.

[@wooltron1]

I only do it because it feels good.

[@cryovictum]

Is this what my level 2 gym coach evolves into?

[@biggestcomplainer]

Don’t stretch out before you max out.

[@capy069]

Dynamic stretches are ok before maxing, but it terms of static stretching you are correct

[@thrivetotransform]

After leg day, my legs will become sore for like 3 days before they fully recover. Can foam rolling help with tbe recovery process?

[@greyson7379]

Coach why the hell sid you show the sumo squat ?😂😂

[@explorerOfToday]

I did it for 2 months, did not notice any benefit such as flexibility or enhanced recovery. If anything I had to stretch again the muscles I was targeting before the exercise for flexibility. Total waste of time if you ask me. Use that time for dynamic stretching and optimize your time in the gym

[@mattp4007]

Waiting for all the, “it loosens up the fascia” comments😂🙄