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
@@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.
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.
@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?
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
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.
@@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.
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.
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
@@hover_roller_balance_boards PFFFFTTTTT! i tuck my shirt in and no problemo of it getting caught. I sweep first or use a mat at the gym and no dirty ass floor.
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
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.
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
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
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 ???!!!
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.
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
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 👍
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.
@@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)
@@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
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.
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.
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
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.
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??)
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!
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
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 ^^
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
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.
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...😊
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
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.
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.
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.
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
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
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
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
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.
No, it's been proven to be wayy more effective in the recovery realm rather than the workout warm up realm. I use it for recovery too & wouldn't use it to warm up, whatsoever.
Slightly disagree, I had IT band syndrome in the past and foam rolling 3x a day for a couple weeks fixed that, so the foam rolling worked for more than just 20-30 minutes
It's a self massage... Simple as that. It's fantastic for trouble areas that need a lot of work...
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
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
@@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.
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.
@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?
Foam rolling my upper back just feels really nice. I don't care if it helps with lifting or not.
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
@@hover_roller_balance_boards”Your welcome motherfucker” 🤣🤣🤣🤣
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.
can you trust advice from someone who foam rolls his face?
I always roll out. I'm old and it makes me feel like good lol
Roll, dynamic stretches, then reinforce opposing muscles with activation work. Helps a lot!
What does it mean to reinforce opposing muscles i this context?
@@vs4571 depends what muscles u rolling brah
@@vs4571basically muscles that cause opposite movements like biceps/triceps, adductors/abductors, quads/hammies
Awesome. Foam rolling greatly helps me with recovery.
I mean he did say improved flexibility for 10 to 30 mins, it's enough time for..........yeah
@@KewalTailorFor what?
@@thespyrogamergt3163 for having flexibility perfect too, you know
...
Once you start foam rolling you never go back. It's an essential part of my day lol
Facts
Nah did it for years then stopped havent done it in years seen no decrease in performance and saved time tenfold
@@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.
@@maxpowers4436you prob don’t do a lot of activity
@@maxpowers4436It helps crack you back a.k.a. decompression. The ordinary chiropractor doesn’t offer the extent of a foam roller in that way.
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.
Rolling the quads is straight hell
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
@@hover_roller_balance_boards PFFFFTTTTT! i tuck my shirt in and no problemo of it getting caught. I sweep first or use a mat at the gym and no dirty ass floor.
Oh, this is too fancy. I use foam rollers to crush any knots I might have.
What about tension in muscles? Or „glued“ fascia
most PTs don’t know ab it
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
@@wyrn_slater These guys would definitely know
@@terrenceduarte5348 Lots of hacks on youtube. just because they call themselves "squat university", they may not even be qualified for anything.
Need this dynamic duo.
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.
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.
This is 99% true. Foam rolling is pivotal in releasing knots and tight muscles through pressure on the Golgi-tendon organs in the muscle.😊
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
I use the foam roller with the deep lugs, it helps get knots out.
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
Isn't it for fascia massage, to break down the knots? It's only temporary?
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 ???!!!
Thank you for this! Foam rolling is extremely painful for me (Fibromyalgia). I'm happy to stretch and warm up instead.
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.
My two favorite fitness guys❤😊. Thanks for sharing this I wasn’t sure about foam rolling.
I had muscle knot on my quad and this actually help remove my muscle knot on my quads 😮
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
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 👍
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.
Sounds like you have muscle knots. You need a different type of foam roller than what you're using now to get rid of the knots.
Foam rolling is just an excuse for me to roll my gf up in a mat.
Lol, cute
hella cute
single but if I can do that w too… my toaster in the bath ._.
@@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)
@@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
Would you say that doing foam rolling is more 'superior' over doing static stretching after a workout?
Thanks.
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.
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.
Underrated comment
Im assuming the benefits are the same if you do them post workout instead of pre-workout?
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
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.
How is your back now after surgery?
I feel It helpes at the end of the day to relax my back
What about foam rolling AFTER a workout before you stretch? Our coach has us do this, is it worth it?
I had a lot of pain from muscle knots and it seems to help relieve and improve it
Are this rolls not mainly for fascia? And secondary to get muscles back to work due to hardening .....
Foam rolling feels so good, esp after leg day. Roll those quads and hams, it’s so good
I love it for speeding up recovery from workouts. It releases lactic acid.
I only do it after my workouts. It helps my muscles recover much faster and reduce DOMS for me from 3 days to
I have fibromyalgia and workout almost everyday. Foam rolling helps me out so much.
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??)
How about foam roll AFTER workout? Does it help at all?
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!
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
Interesting information
It was the only thing that helped with my shin splints. Extra dynamic stretching couldn’t do that. And it also just feels really nice!
What is a good alternative for arthritis etc??
What about using it to work out knots??
Fr this is the most helpful sports channel of all time. Thanks squat univ.!!!!!
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.
Does it relieve mid back tightness?
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 ^^
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
I think the real benefit is more related to fascia right?
Should I use foam roller after workout for recovery?
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
By reducing DOMS it also reduces the growth stimulus.
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.
So after a 7 mile run it does not help?
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...😊
Believe I saw a study where people that stretched after foam rolling had yielded better flexibility results than those that didn’t foam roll.
If you foam roll less than 30 seconds before a workout it can contribute in the way a dynamic stretch will also
It feels good i do it on rest days wirh stretching and yoga poses
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
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.
I personally use heavy steel pipe filled with concrete
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.
This is one of the few topics where imma just ignore anything science says. It feels goodygoodgood and that's all I need
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.
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
It’s also healthy for fascia
What’s that cost to make 2¢? Saw them on Amazon from $9 (basic) all the way to $50 (elaborate)
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?
It fell great when your sore tho! & that’s always a win
Why does foam rolling make me hurt for days after where I can't move?
I roll everything after every workout before I stretch. Vast improvement and way way less sore
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.
What about fascia?
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
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
Can you do a cool down routine for each muscle group? I’ve seen your warm up videos.
After a game/practice and the following morning really helps with muscle soreness and recovery. Professional teams have been doing this for 15+ yrs.
where did you get the research that says foam rolling only lasts 10 - 30 mins? i foam roll all the time and it last several weeks.'
please give some tips on how to stretch hamstrings if we have disc bulge without damaging the disc
Look up lying hamstring stretch with a towel or band. Its excellent for back problems.
Would stretching be a better option then?
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
Does it help with muscle knots though?
If you believe it helps, it will
@@pyramidion5911 that's not an actual answer lol
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
It's not a waste of time to keep going if it feels good imo
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.
But doesn’t help muscle facia?
Truth behind massage gun?
After leg day, my legs will become sore for like 3 days before they fully recover. Can foam rolling help with tbe recovery process?
Before the workout? I usually do it after to ease recovery. Have I been doing it wrong my whole life
No, it's been proven to be wayy more effective in the recovery realm rather than the workout warm up realm. I use it for recovery too & wouldn't use it to warm up, whatsoever.
@@mollyram2997its a gimmick so it doesnt really matter when you do it.
Would have been nice for you to discuss the effects on the spine.
Slightly disagree, I had IT band syndrome in the past and foam rolling 3x a day for a couple weeks fixed that, so the foam rolling worked for more than just 20-30 minutes
As a very active dancer with scoliosis I cannot live without my foam roller
Don’t forget; never foam roll your lumbar spine, unless rare exceptions
Don’t stretch out before you max out.
Dynamic stretches are ok before maxing, but it terms of static stretching you are correct
no time is wasted while foam rolling since it is very enjoyable :)...
Don’t you foamroll AFTER a workout, not before?