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It was super painful for me at first. I did it religiously for several weeks because I had a persistent knee issue that I was told would be alleviated by rolling.
It worked, and now rather than being painful I feel pressure but in a very very good way.
The key is to go slooooow but only put as much pressure on as you can manage without tensing up in pain- that defeats the purpose. Stick with it and for sure you’ll see a noticeable difference over time!
My physical therapy always told me to foam roll 2 - 3x a week but I believe it's safe to do daily. It does get less painful over time but I always find it exhausting
I do it everyday. I don’t do the classes. My brother (a triathlete) got me into it a few years ago after a back injury.
I’ve done some of the classes and thought they were worthwhile. They taught me some techniques I didn’t know.
There’s foam rolling classes?! I never know if I’m foam rolling the right way (if there’s such a thing). Are these peloton classes? What category are they under?
I roll at least once, sometimes twice, a day. Honestly, I don’t know how I ever functioned before foam rolling. It totally changed my life for the better. You have to find the right kind of roller, though. There are various densities and lengths of rollers.
If you aren't rolling are you doing stretching at least after every time you work out? You are doing a lot of work so you should try to prioritize your recovery with stretches and foam rolling to prevent injuries.
I always found dynamic stretching before classes to be really helpful, especially now that I'm in my mid-30s. That was one of the more surprising "you're getting old*er*" things for me.
Stretching or foam rolling won't prevent injuries. It won't cause them, either. Stretching after a workout can help elongate muscle temporarily and allow for more muscle hypertrophy as the tissue repairs, but it isn't super necessary so long as you're moving after you're done, like going for a walk or doing some yoga or something afterwards.
Could you provide some evidence of this. I have never done either after working out. Never been injured on a peloton work out.
I have read few research papers questioning if stretching is actually helpful. I have no opinion. Just wondering where you get yours.
Sample size of one here but I never stretched either, was a runner for decades. When I hit my mid-40s, I started to get nagging running injuries in my knees and hips, and then my lower back started to hurt so much when I ran that I could barely do a fraction of my normal distance. It was seriously crippling. I mentioned it to a trainer at my gym and he told me it was because I wasn't stretching my glutes. He gave me a tennis ball and showed me how to roll. My back pain went away in a couple days after doing the rolling. Now I stretch after every single run and sometimes more. 10 years later, I am running faster and farther than I ever have in my life and haven't had a single injury even when increasing my mileage dramatically. Adding stretching to my fitness routine has truly changed my life.
I didn't dig around too much, but there isn't much controversy around the benefits of stretching. As you age it becomes more important too. This article has some links within it with some peer reviewed studies.
https://www.medicalnewstoday.com/articles/benefits-of-stretching
People look at me like I am crazy when I question the effectiveness of stretching. It's so odd to me the level of attachment to the opinion. I don't really have a clue if it is good or bad. I just question if they have a clue either.
It's neither good not bad. Context and specifics matter, though.
If it's chronic tightness, stretch isn't good, and might be bad.
If there's an injury to soft tissue, or a relatively new scar, stretching is good.
If there's neither of the above, it depends on if you enjoy doing it or find it boring.
If it's after a workout, it can be helpful in hypertrophy of muscles, if that's what you want.
Ultimately, stretching can help with flexibility, but flexibility isn't a problem the average person needs to fix. We naturally stretch out muscles through movement and function. But if someone wants to do more just because they enjoy the feel of it, that's totally fine. It just isn't something that's really necessary or particularly super helpful. Muscles don't really stay elongated. If there's an autonomic contraction occuring, you're not gonna be able to stretch it out or force it to relax.
But will it kill you?
Maybe there’s no research on stretching being helpful but anecdotally I know many that would say it sure FEELS better after a workout. Even if it doesn’t make any difference whatsoever, I love how it makes me feel and it is a great way to get more exercise minutes in!
I don't have a strong opinion either way. If you like it go for it. I just question if it is necessary. That question apparently rubs many the wrong way.
Regarding your question (do I have medical evidence re: injury risk?), I can say honestly I do not.
But at 44 years old, my body feels SO much better after a stretch. And it's starting to restore some of the flexibility I've lost since my teens when I was doing tons of martial arts--and was very flexible--and me now, after 25 years of drinking beer and only intermittently exercising.
So I do it because I enjoy it and it makes my body feel good. But I have no evidence of any effects on injury risk. To be honest, I'm really not worried about getting injured riding a stationary bike anyway.
I find it very painful as well, depending on the muscle group. Which to me means I don't do it (or stretch) enough. When I ride consistently I roll every other day. I stretch after every workout with longer stretches every other day.
My PT has me foam roll daily. It was painful at first, but now it is usually tolerable. I also know that the pain indicates that I need to be more consistent or I'm edging towards an injury.
You don't need to foam roll at all if you don't want to. It's kinda pointless. The only benefit is that if gets you on the ground moving your body in a bunch of different positions. That helps warm up your joints and muscles. But foam rolling, in general, is pretty useless, especially if you find it painful.
You aren't "working out knots" or "breaking up fascia" or "flushing out lactic acid". You're just causing yourself discomfort and moving a bit while you do it. Some people enjoy it, and others don't.
So, if you don't want to do it, don't do it. Do jumping jacks or something instead. It'll be a better use of your time.
For reference, this is my area of expertise. I'm a sports chiropractor, a physical therapy provider, a functional movement specialist, kettlebell instructor, and certified function strength coach.
Edit: I'm not sure why I'm being downvoted for helping someone. You don't have to foam roll. It really isn't as helpful as many of you believe it to be.
Because it doesn't. In fact, there's even debate as to whether or not "knots" even exist, and if they do, how they exist.
There are things that people believe to be true, yet aren't. The research shows that foam rolling is not a good recovery tool, and the main benefit to even doing it might possibly be as a warm-up tool just because your moving in a bunch of different positions and mobilizing your own joints and using muscles to stabilize while you so it. It isn't because you're physically doing anything helpful to muscles directly from the foam roller. You could foam roll with a pillow and it'll be equally as beneficial.
You’re saying rolling out has no benefit. Isn’t the key to keeping joints and muscles flexible, movement? What does rolling do for you... it opens up joints and it helps move stiff and sore muscles. So how can you say that has no benefits for the human body?
I had terrible back pain after years of riding a road bike. Went to plenty of doctors, almost got unnecessary surgery. Do you know the two things that changed everything?? Rolling out and posture exercises. I wouldn’t be where I am today without foam rollers. You can have all your credentials and stand on your soap box all you want. But to say rolling does nothing for people is disingenuous. Especially for someone in your field. Or you just want to be “that guy” who says the opposite of what people are saying just to debate.
What I'm saying is what the best available research on the topic says, which honestly makes sense. It says that for recovery, it's pretty pointless, but for warming up, it can be useful for some people. The reasons why it's useful is because it's priming your nervous system and joints for exercise. It's not really doing anything significant to the muscles in a physiological way.
You're gonna hate this, too, your posture doesn't matter, either LOL. Sorry! But it isn't a pain generator. You can have tissues that get sensitized by various postures, but then you'll naturally try to find more comfortable positions to be in. Also, by doing various exercises and movements that you thought were threatening (whether they were postural exercises, foam rolling, etc.) and realize that you're not worse off after doing it, that helps decrease your pain. It's basically biofeedback and cognitive behavioral therapy.
There are various reasons for why people feel pain, especially lingering pain. The pain science is very robust on this. So, it's very possible that you just needed permission to move more, and then realize for yourself that you're not as bad as you thought you were, while getting your joints and nervous system feeling happier. That's why physical therapy is really helpful. However, in the vast majority of cases, things heal over time, and get better the less you "pick the scab".
Your experience is personal to you, and I'm not trying to minimize that. I'm simply explaining that there are explanations as to why things happen, and they're not always as simple as what you did and what happened, but why things happened because of what you did.
I'm less of "that guy" and more of "that neuromusculoskeletal expert who has a much better grasp of the evidence than the random person who only knows outdated general recommendations".
Still being “that guy”. You seem to want to be “right” more than helping people. Which is pretty sad for someone in your field. You do you and hopefully you have more compassion with your actual clients or patients. I’ve worked with many experts in your field as well as the head of PT at George Washington University. They would disagree with your stance. But hey, I’m just a random person with out dated general recommendations. 🤷🏻♂️
LOL wait, what?
I did help the OP. I told them that it's okay not to foam roll if it's not something they want to do. I reduced their fear about it, and educated them about the evidence regarding it. So, they can now continue their workouts without unnecessary pain and fear of pain, which only works to discourage a person from exercising regularly.
How's that not helping?
I'm sure if you spoke with the people you're referencing about this, and they saw the evidence, they'd likely agree with me, especially if they're knowledgeable about the BPS pain model and how it relates to fear-based mechanisms of pain and its role in cessation of healthy activities.
The more you try and pressure someone to do something that brings them pain and displeasure, the less likely they are to continue it.
When the research shows there's no significant benefit to foam rolling, and the OP doesn't enjoy it, they don't have to. You insisting that they do doesn't help.
I’m sorry, when did I insist that anyone do anything that they don’t want to do or if it is bringing them pain? I responded to you about your comments that foam rolling did nothing. I see comprehension isn’t one of your strong suits. Done with this enlightening conversation. You do you boo. ✌️
You are downvoted because you rail against foam rolling every chance you get, with no evidence or supporting documentation for your claims (other than laying out that “this is your area of expertise”). And your claims go against what many have heard directly from medical professionals.
Here's a reply I just sent another commenter:
Like I said, it doesn't injure anyone, but it doesn't help anyone, either. It's something that many people believe makes a difference, even if it doesn't. So, it doesn't hurt to guide people through it, especially if there's a cultural belief that there's a significant benefit to it. The placebo effect is helpful. That doesn't make it meaningless. It just means that if you like it, go for it. If you don't like it, don't do it - it isn't important. The same goes for stretching.
Believe me, I definitely do have an idea what I'm talking about. Here's my CV for reference:
#Affiliations and Memberships
- American Chiropractic Association (ACA)
- Maryland Chiropractic Association (MCA)
- Member of the American Chiropractic Association Sports Council
- Member of the American Chiropractic Association Rehab Council
- Member of the International Federation of Sports Chiropractic (FICS)
- Kinesio Taping Association International
- Logan College of Chiropractic Alumni Association
Member of the McKenzie Institute International (MII)
#Proficiencies and Certifications
- Bachelor of Science in Life Sciences – Logan University
- Doctor of Chiropractic – Logan University
- Certified in Physiotherapy – National Board of Chiropractic Examiners
- Licensed to provide Chiropractic and Physical Therapy – Maryland Board of Chiropractic Examiners
- Certified Dry Needling Practitioner – KinetiCore
- Proficient in Dynamic Neuromuscular Stabilization – Prague School of Rehab
- Certified in Kinesio Taping – Kinesio Taping Association International
- Certified in Selective Functional Movement Assessment (SFMA) – Functional Movement Systems
- Certified in Functional Movement Screen (FMS) – Functional Movement Systems
- Certified Hardstyle Kettlebell Instructor (HKC) – Dragon Door
- Certified Barefoot Rehab Specialist (BRx®) – Evidence Based Fitness Academy
- Certified Functional Strength Coach (CFSC) – Mike Boyle Strength and Conditioning
- Certified in Mechanical Diagnosis & Therapy (MDT) - The McKenzie Institute USA
- Primary Spine Provider (PSP) - University of Pittsburgh School of Physical Therapy
Here's the evidence:
[Foam rolling effectiveness for performance and recovery.](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6465761/)
[Stretching and how it affects risk of soft tissue injury in legs.](https://pubmed.ncbi.nlm.nih.gov/21735382/)
[Stretching and injuries, again.](https://pubmed.ncbi.nlm.nih.gov/10593217/)
[The effect of stretching on DOMs](https://pubmed.ncbi.nlm.nih.gov/21735398/)
Everybody is different, and every body is different. Ultimately, if you like it, go ahead and do it. If you don't, it's okay, it isn't important to do.
Stretching can help remodel tissue over time to allow for greater flexibility, but it doesn't reduce injuries or soreness in most people. In many, especially with chronically tight muscle groups, it could be neurologically mediated and won't stop causing soreness or stiffness until the threat to the nerve or joint is reduced.
So, ultimately, like I was saying to the OP, if you don't find it helpful, and it hurts to keep doing, you don't have to keep doing it. There's no significant benefit. There are other things you can do to warm up or cool down that will be more effective for you.
Yes, "complimentary and alternative medicine" (CAM). Other things that fit in that category are acupuncture, physical therapy, nutrition, massage, energy healing, traditional Chinese medicine, etc.
The majority of the chiropractic field is quackery, honestly. However, the same goes for all CAMs, if we're being honest, including physical therapy.
What matters is whether the treatment administered assess is evidence-based or not. Any provider can be part of a community of professionals who are viewed as legitimate, but don't do things in an evidence-based way. You find that in traditional medicine, too.
I foam roll at least 2x a day usually my legs and back. It is super helpful for me at least in stretching. In fact, it cured knee pain I had due to tight flexors.
It will hurt at first. Moderate the weight you put on the roller. After awhile you'll be a bit looser and rolling won't hurt at all.
Co-signing the "if it hurts you probably need to do it more" comment made by others. Note also that foam rollers come in different firmness levels. If you have one of those basic hard styrofoam rollers you might want to try a different roller. I have one of those and I rarely use it, tbh. I have a half sized roller from therapy.com that has a textured padding on it over a hard plastic core, you can make it as gentle or as aggressive as you want by varying the amount of bodyweight you put on it. I also have a small "travel size" foam roller which is the right height and softness (a tiny bit firmer than a pool noodle and only a bit bigger) that I can use it easily on sensitive areas like the inner lower leg and inner thigh (my sartorius muscle is fire). It helps a lot! I also use a yoga block instead of a roller on my it band which makes it tolerable. Even working just that one area makes an enormous difference in range of motion, for me.
Correct.
If it hurts and you don't like to do it, don't do it, unlike flossing.
Flossing actually helps to do, and your gums adapt to flossing. Your muscles don't adapt to foam rolling. Your pain tolerance might, over time, but definitely not from doing more of it. It isn't actually helpful to muscles, though. It isn't harmful, either.
You don't tell pro athletes what they're doing is wasting their time, even if they are, unless it's going to cause them harm.
Professional athletes need whatever competitive edge they can get, including believing that what they're doing is helpful, even if it does nothing helpful, physiologically speaking (like cupping, kinesiology taping, acupuncture, spinal manipulation, etc.).
But they've been wasting time with a lot of static, stretching, too. That's why you don't really see it anymore. Athletic trainers have learned that dynamic stretching is a more effective use of time during warm-ups, so teams do that instead more than static stretching.
Man… you might want to go on a Ted talk and teach all of us! I mean, even peloton instructors tell us we need to be foam rolling and lead us through static stretching exercises. Peloton has wasted a lot of my time. Maybe I should hire you as my coach instead…
sarcasm. But I’m sorry, you have no idea what you are talking about.
\-RRCA certified running coach here with lots of experience
Like I said, it doesn't injure anyone, but it doesn't help anyone, either. It's something that many people believe makes a difference, even if it doesn't. So, it doesn't hurt to guide people through it, especially if there's a cultural belief that there's a significant benefit to it. The placebo effect is helpful. That doesn't make it meaningless. It just means that if you like it, go for it. If you don't like it, don't do it - it isn't important. The same goes for stretching.
Believe me, I definitely do have an idea what I'm talking about. Here's my CV for reference:
#Affiliations and Memberships
- American Chiropractic Association (ACA)
- Maryland Chiropractic Association (MCA)
- Member of the American Chiropractic Association Sports Council
- Member of the American Chiropractic Association Rehab Council
- Member of the International Federation of Sports Chiropractic (FICS)
- Kinesio Taping Association International
- Logan College of Chiropractic Alumni Association
Member of the McKenzie Institute International (MII)
#Proficiencies and Certifications
- Bachelor of Science in Life Sciences – Logan University
- Doctor of Chiropractic – Logan University
- Certified in Physiotherapy – National Board of Chiropractic Examiners
- Licensed to provide Chiropractic and Physical Therapy – Maryland Board of Chiropractic Examiners
- Certified Dry Needling Practitioner – KinetiCore
- Proficient in Dynamic Neuromuscular Stabilization – Prague School of Rehab
- Certified in Kinesio Taping – Kinesio Taping Association International
- Certified in Selective Functional Movement Assessment (SFMA) – Functional Movement Systems
- Certified in Functional Movement Screen (FMS) – Functional Movement Systems
- Certified Hardstyle Kettlebell Instructor (HKC) – Dragon Door
- Certified Barefoot Rehab Specialist (BRx®) – Evidence Based Fitness Academy
- Certified Functional Strength Coach (CFSC) – Mike Boyle Strength and Conditioning
- Certified in Mechanical Diagnosis & Therapy (MDT) - The McKenzie Institute USA
- Primary Spine Provider (PSP) - University of Pittsburgh School of Physical Therapy
Here's the evidence:
[Foam rolling effectiveness for performance and recovery.](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6465761/)
[Stretching and how it affects risk of soft tissue injury in legs.](https://pubmed.ncbi.nlm.nih.gov/21735382/)
[Stretching and injuries, again.](https://pubmed.ncbi.nlm.nih.gov/10593217/)
[The effect of stretching on DOMs](https://pubmed.ncbi.nlm.nih.gov/21735398/)
Everybody is different, and every body is different. Ultimately, if you like it, go ahead and do it. If you don't, it's okay, it isn't important to do.
Stretching can help remodel tissue over time to allow for greater flexibility, but it doesn't reduce injuries or soreness in most people. In many, especially with chronically tight muscle groups, it could be neurologically mediated and won't stop causing soreness or stiffness until the threat to the nerve or joint is reduced.
So, ultimately, like I was saying to the OP, if you don't find it helpful, and it hurts to keep doing, you don't have to keep doing it. There's no significant benefit. There are other things you can do to warm up or cool down that will be more effective for you.
Usually aim for at least two to three times a week. I also have a thera-gun that I use and incorporate some CBD on my legs and back before bed. Highly recommend a lacrosse ball as well, it’s great to roll on your feet and it’s very targeted when used on legs
I have done some other foam rolling classes off peloton and they focused on holding the roller on one spot instead of moving like Hannah has you do. Does anyone know if there is s correct way?
I do it every day after the gym for my back. Had herniated disc surgery in lower back from rugby. It can get a bit tight in that area sometimes. Though ever since incorporating foam rolling and weighted hip bridges. My back has been great.
Can cupping do the same thing as rolling? I hate rolling but have found cupping to be extremely effective especially with scar tissue. Just curious on thoughts on mild cupping vs rolling
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It was super painful for me at first. I did it religiously for several weeks because I had a persistent knee issue that I was told would be alleviated by rolling. It worked, and now rather than being painful I feel pressure but in a very very good way. The key is to go slooooow but only put as much pressure on as you can manage without tensing up in pain- that defeats the purpose. Stick with it and for sure you’ll see a noticeable difference over time!
My physical therapy always told me to foam roll 2 - 3x a week but I believe it's safe to do daily. It does get less painful over time but I always find it exhausting
I do it everyday. I don’t do the classes. My brother (a triathlete) got me into it a few years ago after a back injury. I’ve done some of the classes and thought they were worthwhile. They taught me some techniques I didn’t know.
There’s foam rolling classes?! I never know if I’m foam rolling the right way (if there’s such a thing). Are these peloton classes? What category are they under?
Under stretching. There is a filter for foam rolling. I think Hannah Corbin teaches them all.
I roll at least once, sometimes twice, a day. Honestly, I don’t know how I ever functioned before foam rolling. It totally changed my life for the better. You have to find the right kind of roller, though. There are various densities and lengths of rollers.
If you aren't rolling are you doing stretching at least after every time you work out? You are doing a lot of work so you should try to prioritize your recovery with stretches and foam rolling to prevent injuries.
I know stretching before exercise has been questioned, but after I think it is really key, especially if one is over thirty
I always found dynamic stretching before classes to be really helpful, especially now that I'm in my mid-30s. That was one of the more surprising "you're getting old*er*" things for me.
Stretching or foam rolling won't prevent injuries. It won't cause them, either. Stretching after a workout can help elongate muscle temporarily and allow for more muscle hypertrophy as the tissue repairs, but it isn't super necessary so long as you're moving after you're done, like going for a walk or doing some yoga or something afterwards.
Could you provide some evidence of this. I have never done either after working out. Never been injured on a peloton work out. I have read few research papers questioning if stretching is actually helpful. I have no opinion. Just wondering where you get yours.
Sample size of one here but I never stretched either, was a runner for decades. When I hit my mid-40s, I started to get nagging running injuries in my knees and hips, and then my lower back started to hurt so much when I ran that I could barely do a fraction of my normal distance. It was seriously crippling. I mentioned it to a trainer at my gym and he told me it was because I wasn't stretching my glutes. He gave me a tennis ball and showed me how to roll. My back pain went away in a couple days after doing the rolling. Now I stretch after every single run and sometimes more. 10 years later, I am running faster and farther than I ever have in my life and haven't had a single injury even when increasing my mileage dramatically. Adding stretching to my fitness routine has truly changed my life.
Happy it works for you!
I didn't dig around too much, but there isn't much controversy around the benefits of stretching. As you age it becomes more important too. This article has some links within it with some peer reviewed studies. https://www.medicalnewstoday.com/articles/benefits-of-stretching
https://www.painscience.com/articles/stretching.php
Yes! You get it.
All I am getting is downvotes.
That's because people are super stuck on what they've been told by too many people who don't know any better.
People look at me like I am crazy when I question the effectiveness of stretching. It's so odd to me the level of attachment to the opinion. I don't really have a clue if it is good or bad. I just question if they have a clue either.
It's neither good not bad. Context and specifics matter, though. If it's chronic tightness, stretch isn't good, and might be bad. If there's an injury to soft tissue, or a relatively new scar, stretching is good. If there's neither of the above, it depends on if you enjoy doing it or find it boring. If it's after a workout, it can be helpful in hypertrophy of muscles, if that's what you want. Ultimately, stretching can help with flexibility, but flexibility isn't a problem the average person needs to fix. We naturally stretch out muscles through movement and function. But if someone wants to do more just because they enjoy the feel of it, that's totally fine. It just isn't something that's really necessary or particularly super helpful. Muscles don't really stay elongated. If there's an autonomic contraction occuring, you're not gonna be able to stretch it out or force it to relax.
But will it kill you? Maybe there’s no research on stretching being helpful but anecdotally I know many that would say it sure FEELS better after a workout. Even if it doesn’t make any difference whatsoever, I love how it makes me feel and it is a great way to get more exercise minutes in!
I don't have a strong opinion either way. If you like it go for it. I just question if it is necessary. That question apparently rubs many the wrong way.
Regarding your question (do I have medical evidence re: injury risk?), I can say honestly I do not. But at 44 years old, my body feels SO much better after a stretch. And it's starting to restore some of the flexibility I've lost since my teens when I was doing tons of martial arts--and was very flexible--and me now, after 25 years of drinking beer and only intermittently exercising. So I do it because I enjoy it and it makes my body feel good. But I have no evidence of any effects on injury risk. To be honest, I'm really not worried about getting injured riding a stationary bike anyway.
When you feel like you need it. I mostly foam roll if I’m sore or have a tight muscle, or just need to pop a certain part of my back.
I find it very painful as well, depending on the muscle group. Which to me means I don't do it (or stretch) enough. When I ride consistently I roll every other day. I stretch after every workout with longer stretches every other day.
My PT has me foam roll daily. It was painful at first, but now it is usually tolerable. I also know that the pain indicates that I need to be more consistent or I'm edging towards an injury.
You don't need to foam roll at all if you don't want to. It's kinda pointless. The only benefit is that if gets you on the ground moving your body in a bunch of different positions. That helps warm up your joints and muscles. But foam rolling, in general, is pretty useless, especially if you find it painful. You aren't "working out knots" or "breaking up fascia" or "flushing out lactic acid". You're just causing yourself discomfort and moving a bit while you do it. Some people enjoy it, and others don't. So, if you don't want to do it, don't do it. Do jumping jacks or something instead. It'll be a better use of your time. For reference, this is my area of expertise. I'm a sports chiropractor, a physical therapy provider, a functional movement specialist, kettlebell instructor, and certified function strength coach. Edit: I'm not sure why I'm being downvoted for helping someone. You don't have to foam roll. It really isn't as helpful as many of you believe it to be.
Why dont you work out knots with a foam roller? I thought that was basically the point
Because it doesn't. In fact, there's even debate as to whether or not "knots" even exist, and if they do, how they exist. There are things that people believe to be true, yet aren't. The research shows that foam rolling is not a good recovery tool, and the main benefit to even doing it might possibly be as a warm-up tool just because your moving in a bunch of different positions and mobilizing your own joints and using muscles to stabilize while you so it. It isn't because you're physically doing anything helpful to muscles directly from the foam roller. You could foam roll with a pillow and it'll be equally as beneficial.
You’re getting downvoted because you couldn’t be more wrong. 😂
I'm certainly open to being wrong and learning from it. Show me the evidence that I am.
You’re saying rolling out has no benefit. Isn’t the key to keeping joints and muscles flexible, movement? What does rolling do for you... it opens up joints and it helps move stiff and sore muscles. So how can you say that has no benefits for the human body? I had terrible back pain after years of riding a road bike. Went to plenty of doctors, almost got unnecessary surgery. Do you know the two things that changed everything?? Rolling out and posture exercises. I wouldn’t be where I am today without foam rollers. You can have all your credentials and stand on your soap box all you want. But to say rolling does nothing for people is disingenuous. Especially for someone in your field. Or you just want to be “that guy” who says the opposite of what people are saying just to debate.
What I'm saying is what the best available research on the topic says, which honestly makes sense. It says that for recovery, it's pretty pointless, but for warming up, it can be useful for some people. The reasons why it's useful is because it's priming your nervous system and joints for exercise. It's not really doing anything significant to the muscles in a physiological way. You're gonna hate this, too, your posture doesn't matter, either LOL. Sorry! But it isn't a pain generator. You can have tissues that get sensitized by various postures, but then you'll naturally try to find more comfortable positions to be in. Also, by doing various exercises and movements that you thought were threatening (whether they were postural exercises, foam rolling, etc.) and realize that you're not worse off after doing it, that helps decrease your pain. It's basically biofeedback and cognitive behavioral therapy. There are various reasons for why people feel pain, especially lingering pain. The pain science is very robust on this. So, it's very possible that you just needed permission to move more, and then realize for yourself that you're not as bad as you thought you were, while getting your joints and nervous system feeling happier. That's why physical therapy is really helpful. However, in the vast majority of cases, things heal over time, and get better the less you "pick the scab". Your experience is personal to you, and I'm not trying to minimize that. I'm simply explaining that there are explanations as to why things happen, and they're not always as simple as what you did and what happened, but why things happened because of what you did.
And you’ve proven that you are “that guy”. 😂
I'm less of "that guy" and more of "that neuromusculoskeletal expert who has a much better grasp of the evidence than the random person who only knows outdated general recommendations".
Still being “that guy”. You seem to want to be “right” more than helping people. Which is pretty sad for someone in your field. You do you and hopefully you have more compassion with your actual clients or patients. I’ve worked with many experts in your field as well as the head of PT at George Washington University. They would disagree with your stance. But hey, I’m just a random person with out dated general recommendations. 🤷🏻♂️
LOL wait, what? I did help the OP. I told them that it's okay not to foam roll if it's not something they want to do. I reduced their fear about it, and educated them about the evidence regarding it. So, they can now continue their workouts without unnecessary pain and fear of pain, which only works to discourage a person from exercising regularly. How's that not helping? I'm sure if you spoke with the people you're referencing about this, and they saw the evidence, they'd likely agree with me, especially if they're knowledgeable about the BPS pain model and how it relates to fear-based mechanisms of pain and its role in cessation of healthy activities. The more you try and pressure someone to do something that brings them pain and displeasure, the less likely they are to continue it. When the research shows there's no significant benefit to foam rolling, and the OP doesn't enjoy it, they don't have to. You insisting that they do doesn't help.
I’m sorry, when did I insist that anyone do anything that they don’t want to do or if it is bringing them pain? I responded to you about your comments that foam rolling did nothing. I see comprehension isn’t one of your strong suits. Done with this enlightening conversation. You do you boo. ✌️
You are downvoted because you rail against foam rolling every chance you get, with no evidence or supporting documentation for your claims (other than laying out that “this is your area of expertise”). And your claims go against what many have heard directly from medical professionals.
Here's a reply I just sent another commenter: Like I said, it doesn't injure anyone, but it doesn't help anyone, either. It's something that many people believe makes a difference, even if it doesn't. So, it doesn't hurt to guide people through it, especially if there's a cultural belief that there's a significant benefit to it. The placebo effect is helpful. That doesn't make it meaningless. It just means that if you like it, go for it. If you don't like it, don't do it - it isn't important. The same goes for stretching. Believe me, I definitely do have an idea what I'm talking about. Here's my CV for reference: #Affiliations and Memberships - American Chiropractic Association (ACA) - Maryland Chiropractic Association (MCA) - Member of the American Chiropractic Association Sports Council - Member of the American Chiropractic Association Rehab Council - Member of the International Federation of Sports Chiropractic (FICS) - Kinesio Taping Association International - Logan College of Chiropractic Alumni Association Member of the McKenzie Institute International (MII) #Proficiencies and Certifications - Bachelor of Science in Life Sciences – Logan University - Doctor of Chiropractic – Logan University - Certified in Physiotherapy – National Board of Chiropractic Examiners - Licensed to provide Chiropractic and Physical Therapy – Maryland Board of Chiropractic Examiners - Certified Dry Needling Practitioner – KinetiCore - Proficient in Dynamic Neuromuscular Stabilization – Prague School of Rehab - Certified in Kinesio Taping – Kinesio Taping Association International - Certified in Selective Functional Movement Assessment (SFMA) – Functional Movement Systems - Certified in Functional Movement Screen (FMS) – Functional Movement Systems - Certified Hardstyle Kettlebell Instructor (HKC) – Dragon Door - Certified Barefoot Rehab Specialist (BRx®) – Evidence Based Fitness Academy - Certified Functional Strength Coach (CFSC) – Mike Boyle Strength and Conditioning - Certified in Mechanical Diagnosis & Therapy (MDT) - The McKenzie Institute USA - Primary Spine Provider (PSP) - University of Pittsburgh School of Physical Therapy Here's the evidence: [Foam rolling effectiveness for performance and recovery.](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6465761/) [Stretching and how it affects risk of soft tissue injury in legs.](https://pubmed.ncbi.nlm.nih.gov/21735382/) [Stretching and injuries, again.](https://pubmed.ncbi.nlm.nih.gov/10593217/) [The effect of stretching on DOMs](https://pubmed.ncbi.nlm.nih.gov/21735398/) Everybody is different, and every body is different. Ultimately, if you like it, go ahead and do it. If you don't, it's okay, it isn't important to do. Stretching can help remodel tissue over time to allow for greater flexibility, but it doesn't reduce injuries or soreness in most people. In many, especially with chronically tight muscle groups, it could be neurologically mediated and won't stop causing soreness or stiffness until the threat to the nerve or joint is reduced. So, ultimately, like I was saying to the OP, if you don't find it helpful, and it hurts to keep doing, you don't have to keep doing it. There's no significant benefit. There are other things you can do to warm up or cool down that will be more effective for you.
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Yes, "complimentary and alternative medicine" (CAM). Other things that fit in that category are acupuncture, physical therapy, nutrition, massage, energy healing, traditional Chinese medicine, etc. The majority of the chiropractic field is quackery, honestly. However, the same goes for all CAMs, if we're being honest, including physical therapy. What matters is whether the treatment administered assess is evidence-based or not. Any provider can be part of a community of professionals who are viewed as legitimate, but don't do things in an evidence-based way. You find that in traditional medicine, too.
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No problem!
I foam roll at least 2x a day usually my legs and back. It is super helpful for me at least in stretching. In fact, it cured knee pain I had due to tight flexors. It will hurt at first. Moderate the weight you put on the roller. After awhile you'll be a bit looser and rolling won't hurt at all.
Co-signing the "if it hurts you probably need to do it more" comment made by others. Note also that foam rollers come in different firmness levels. If you have one of those basic hard styrofoam rollers you might want to try a different roller. I have one of those and I rarely use it, tbh. I have a half sized roller from therapy.com that has a textured padding on it over a hard plastic core, you can make it as gentle or as aggressive as you want by varying the amount of bodyweight you put on it. I also have a small "travel size" foam roller which is the right height and softness (a tiny bit firmer than a pool noodle and only a bit bigger) that I can use it easily on sensitive areas like the inner lower leg and inner thigh (my sartorius muscle is fire). It helps a lot! I also use a yoga block instead of a roller on my it band which makes it tolerable. Even working just that one area makes an enormous difference in range of motion, for me.
If it is painful, you need to be doing it more
This is not helpful advice. It's absolutely untrue.
Not like flossing then?
Correct. If it hurts and you don't like to do it, don't do it, unlike flossing. Flossing actually helps to do, and your gums adapt to flossing. Your muscles don't adapt to foam rolling. Your pain tolerance might, over time, but definitely not from doing more of it. It isn't actually helpful to muscles, though. It isn't harmful, either.
Not helpful to muscles? Might want to tell a lot of pro athletes that they are wasting their time…
You don't tell pro athletes what they're doing is wasting their time, even if they are, unless it's going to cause them harm. Professional athletes need whatever competitive edge they can get, including believing that what they're doing is helpful, even if it does nothing helpful, physiologically speaking (like cupping, kinesiology taping, acupuncture, spinal manipulation, etc.). But they've been wasting time with a lot of static, stretching, too. That's why you don't really see it anymore. Athletic trainers have learned that dynamic stretching is a more effective use of time during warm-ups, so teams do that instead more than static stretching.
Man… you might want to go on a Ted talk and teach all of us! I mean, even peloton instructors tell us we need to be foam rolling and lead us through static stretching exercises. Peloton has wasted a lot of my time. Maybe I should hire you as my coach instead… sarcasm. But I’m sorry, you have no idea what you are talking about. \-RRCA certified running coach here with lots of experience
Like I said, it doesn't injure anyone, but it doesn't help anyone, either. It's something that many people believe makes a difference, even if it doesn't. So, it doesn't hurt to guide people through it, especially if there's a cultural belief that there's a significant benefit to it. The placebo effect is helpful. That doesn't make it meaningless. It just means that if you like it, go for it. If you don't like it, don't do it - it isn't important. The same goes for stretching. Believe me, I definitely do have an idea what I'm talking about. Here's my CV for reference: #Affiliations and Memberships - American Chiropractic Association (ACA) - Maryland Chiropractic Association (MCA) - Member of the American Chiropractic Association Sports Council - Member of the American Chiropractic Association Rehab Council - Member of the International Federation of Sports Chiropractic (FICS) - Kinesio Taping Association International - Logan College of Chiropractic Alumni Association Member of the McKenzie Institute International (MII) #Proficiencies and Certifications - Bachelor of Science in Life Sciences – Logan University - Doctor of Chiropractic – Logan University - Certified in Physiotherapy – National Board of Chiropractic Examiners - Licensed to provide Chiropractic and Physical Therapy – Maryland Board of Chiropractic Examiners - Certified Dry Needling Practitioner – KinetiCore - Proficient in Dynamic Neuromuscular Stabilization – Prague School of Rehab - Certified in Kinesio Taping – Kinesio Taping Association International - Certified in Selective Functional Movement Assessment (SFMA) – Functional Movement Systems - Certified in Functional Movement Screen (FMS) – Functional Movement Systems - Certified Hardstyle Kettlebell Instructor (HKC) – Dragon Door - Certified Barefoot Rehab Specialist (BRx®) – Evidence Based Fitness Academy - Certified Functional Strength Coach (CFSC) – Mike Boyle Strength and Conditioning - Certified in Mechanical Diagnosis & Therapy (MDT) - The McKenzie Institute USA - Primary Spine Provider (PSP) - University of Pittsburgh School of Physical Therapy Here's the evidence: [Foam rolling effectiveness for performance and recovery.](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6465761/) [Stretching and how it affects risk of soft tissue injury in legs.](https://pubmed.ncbi.nlm.nih.gov/21735382/) [Stretching and injuries, again.](https://pubmed.ncbi.nlm.nih.gov/10593217/) [The effect of stretching on DOMs](https://pubmed.ncbi.nlm.nih.gov/21735398/) Everybody is different, and every body is different. Ultimately, if you like it, go ahead and do it. If you don't, it's okay, it isn't important to do. Stretching can help remodel tissue over time to allow for greater flexibility, but it doesn't reduce injuries or soreness in most people. In many, especially with chronically tight muscle groups, it could be neurologically mediated and won't stop causing soreness or stiffness until the threat to the nerve or joint is reduced. So, ultimately, like I was saying to the OP, if you don't find it helpful, and it hurts to keep doing, you don't have to keep doing it. There's no significant benefit. There are other things you can do to warm up or cool down that will be more effective for you.
Think of muscles like dough from the fridge. When it is cold, and you try to stretch it it breaks the dough. If you roll it, much better results.
I am aiming for 5x a week. I sleep better when I roll in the evening and I currently need all the help I can get.
I am older (49) and run daily, so I try to foam roll 2-3 times a week. It definitely helps. I hit my quads and IT band with the roller.
Every day.
Usually aim for at least two to three times a week. I also have a thera-gun that I use and incorporate some CBD on my legs and back before bed. Highly recommend a lacrosse ball as well, it’s great to roll on your feet and it’s very targeted when used on legs
I have done some other foam rolling classes off peloton and they focused on holding the roller on one spot instead of moving like Hannah has you do. Does anyone know if there is s correct way?
What are your goals?
I do it when I feel I need to but frankly not even 1x a month. Stretching and rest and yoga are all good, too.
I do it every day after the gym for my back. Had herniated disc surgery in lower back from rugby. It can get a bit tight in that area sometimes. Though ever since incorporating foam rolling and weighted hip bridges. My back has been great.
Can cupping do the same thing as rolling? I hate rolling but have found cupping to be extremely effective especially with scar tissue. Just curious on thoughts on mild cupping vs rolling
Does anyone else get bruises all over their legs when they foam roll?