Does Foam Rolling Work? (Better Recovery and Less Soreness?)
In this video, we look at the history and science behind foam rolling!
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SOURCES:
Scientific References:
‣ https://www.ncbi.nlm.nih.gov/pubmed/26618062
‣ https://www.ncbi.nlm.nih.gov/pubmed/26592233
‣ https://www.ncbi.nlm.nih.gov/pubmed/28902111
‣ https://www.ncbi.nlm.nih.gov/pubmed/24567859
‣ https://www.ncbi.nlm.nih.gov/pubmed/25415413
‣ https://www.ncbi.nlm.nih.gov/pubmed/24343353
‣ https://www.ncbi.nlm.nih.gov/pubmed/29016479
‣ https://www.ncbi.nlm.nih.gov/pubmed/26421244
‣ https://www.ncbi.nlm.nih.gov/pubmed/25968853
Helpful Resources and Attribution Credits:
‣ https://physicalculturestudy.com/2016/02/02/the-history-of-the-foam-roller/
‣ https://patents.google.com/patent/US7137926
‣ https://en.wikipedia.org/wiki/Mosh%C3%A9_Feldenkrais
‣ https://en.wikipedia.org/wiki/Jerome_Robbins
‣ Feldenkrais: https://www.youtube.com/watch?v=e1bjUmxkf5Q
‣ Mike Clark: https://www.youtube.com/watch?v=uzRo3zQmPhs
‣ Jerome Robbins: https://www.youtube.com/watch?v=Rigl9ejpuV4
‣ Dorian Yates: https://www.youtube.com/watch?v=vZnLRqD4M-I
MUSIC
‣ Ryan Little – Day 15
‣ https://www.youtube.com/user/TheR4C2010
Filmed and edited by me and Rashaun R using Final Cut Pro X and Sony A6500
Rashaun’s YouTube:
‣https://www.youtube.com/channel/UClnG0SHgQJm9CcZWIEgRnMw
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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimer: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
I am super lazy but i am high level tennis player. what do you think about using Message gun to replace the warmups and foam rolling. i am thinking just do the message gun before and after match instead of all those time consuming warmups and foam rolling…. What do you think ?
7:05 is where you want to start for TLDW of this vid 🙂 9:10 for the even more condensed summary
The way you foam roll is worthless, way too fast!
Excellent explanation and presentation of those studies! First video of yours that I watched
I know this is subjective. But for me, I do feel better after foam rolling. I use the foam roller until the pain goes away(I run and sprint a lot). Granted it hurts a whole lot, but it makes the pain go away. I use a really solid foam roller.
Edit: I do it before and after
Myth Bust Tuesday!!! Who’s up and where are you in the world?? (It’s 2am here in Florida). Hope you enjoy the new episode!
Interesting to come back and watch this video; I go to acting school and foam rolling is HUGE with dancers (because of Jerome Robbins) and actors because we’re taught some small amount of Feldenkrais as vocal warmup… cool to see the intersection of it here
Is there any new and interesting research in this area Jeff?
Wait until you are older
Jeff, I just have to say. As someone that has taken multiple collegiate courses in research techniques, you are doing such an amazing job of presenting information to the masses. You’re using peer reviewed meta-analyses to get to the bottom line of each “big question” across all your videos. This shows that you put SO MUCH MORE time into research and making your videos than the majority of creators and influencers out there. The way you speak about those studies makes me trust every word you say. Thank you.
What’s about the fascias? Is foam rolling training them? Does it makes sense to train the fascia? Somehow I feel a lot is missing if people talk about foam rolling without talking about fascia
It’s myofacial release. You’re creating blood flow to parts of the muscles in your body, so that it gets nutrients and heals faster. Also it stretches out the tendons and the ligaments that get compressed from bad posture or form and stress that we put ourselves through. It helps me a lot. I wish I did it more often!
The lamp on his desk is very cool.
3:04
U have a gay voice
0:27
lol who cares if it "actually works"? it feels great and does no harm.
I don’t agree with your framing of foam rolling
Foam rolling isn’t very necessary for heavy mobile individuals. Foam rolling is about fascia, not muscle. Measuring people who work out regularly is a poor scientific method, foam roll sedentary populations and I’d put money on you seeing immediate increases in mobility.
One more thing foam rollers do to me is finding small injuries I cant feel otherwise.
Foam rolling literally helps me prevent tension headaches 😑
i work a physical job lifting crates and boxes all day and its almost like i need to foam roll my back to function
The quality of these videos are impressive.
It bloody hurts 😂
Just got my foam roller after doing legs and it felt soooo good 😊
I love how you talk about foam for ~12 minutes, but don’t go over good foam rollers, or technique. I get it, it’s a poor man’s massage. I’m not studying white papers tho…
First time trying it after a leg workout, and my tightness went away. It hurt like a fuckin bitch, but the end resulting is amazing.
If you want optimal mobility and function and recovery, then you MUST foam roll and roll out the grittiness in your body…. You bring up good points… but saying its optional and "could" help soreness is just a lie if you want optimal function. It is 100x better than just a a simple dynamic stretch… It brings more blood to the area… opens it up allows it to heal… I think you underrate foam rolling in this video not just a little, but a lot. Regardless of study.. go test how high your arm lifts before foaming rolling your ribs and lats vs after foam rolling your ribs and lats and under armpit area… It also reduces tension on the neck greatly. You sir are smart, please realize you underrated foam rolling HEAVILY in this video.
Is there an update for this one?
Jeff…… Bro… VShred is running ads on your videos… Idk if you can control that or not but Jesus…
5:01 dynamic rolling may help reduce soreness
As if you think I have time to foam roll 😂
If there’s any fitness influencer that I trust it’s Jeff Nippard
Why don’t people just foam roll one side of their body and do nothing to the other. You would be able to tell pretty quickly over the course of the next 12 hours which side feels better.
He said self myofascial release, heh heh
When my knees are sore and I foam roll my quads, I think it helps because it loosens fascia.
As for the muscle tissue, I don’t think it does much,
but for joint pain relief foam rolling works for me
Bingo. Dynamic warmup is paramount. I do a great warmup and I foam roll my back and legs every time. Works great for me. Thanks!
How about the foam rolling on the release the tight muscle on leg? Is it not really to fix ? Pls advice
Great
It BLOWS MY MIND that body builders and even more casual lifters give a flaming F if there strength is decreased from "overly stretching," I’ve heard so many time guys complain about becoming "TOO" flexible decreases their stability and as a result how much that can lift…. This is officially 9 IQ logic and no higher. It literally just means that they’re weaker at those ranges of motion…. Why would you not want to be more flexible, increase your range of motion, and then have more physical area of the muscle segments to train. Like if being "weaker" after increased range of motion, doesn’t actually you’re weaker, it literally just means you were weak to begin with and now you’ve exposed those weaknesses. So the dumbest possible thing you could conclude is to reduce your flexibility to re-conceal those weaknesses because that’s literally sweeping the problem under the rug. The correct thing to do is to be like, "Oh… I have weakness in this area, I should train it accordingly… and grow a completed physic…" So many CAVEMEN looking men look almost as stupid as they area when they have giant muscles but clearly can hardly bend at the waste…. Like cool bro, you got huge traps, but you can’t turn your head 90 degrees. Like I literally cannot understand how these guys have zero self-awareness, how can you spend so much time and energy focusing on your body and not understand it in the slightest? Vast majority of the time it doesn’t even look good, it’s better to appear athletic and actually be athletic than just have giant useless muscles that limit mobility and speed… It’s lazy too, it’s like a disability, not much better than just being a fat coach potato. "Every time I stretch I can’t lift as much, my knees start wobbling when squatting, I have to bench less because I can’t steady the weight" I genuinely hear this, like a lot usually middle age men… like people you’re knees are wobbling and your wrists are shaking because despite having giant disabling muscles, YOUR WEAK AF.
9:11 conclusion
great video
What are you thoughts on theragun/hyperice
Please start a podcast
How it seems to me is that warm ups and cool downs are more useful for recovery but foam rolling , while not able to replace warm ups and cooldowns,is like icing on the cake. It helps if you think it helps you. Like music in the gym.
Foam rolling definitely helps me. It took me a while to start using. But it definitely helps with muscle soreness
I’m not sure this video was very useful because it doesn’t clarify how individual based these results are. I’m a really tight muscle person and this really helps my legs after leg day to prevent soreness the next day.
Absolutely effective in my personal opinion.
When I’m super sore I foam roll every part of the legs and sometimes upper back. Sometimes spend 30 minutes to 45 minutes. Feel amazing afterward.
Love your content.
Jeff do u have a video on a good cool down
What about Fascia mobilization?
I’ve been using a knurled foam roller to massage both of my calfs. I believe it’s alleviating the pain i feel unser my feet. Possibly plantar fascitis.