In case you're curious, here's a link to a 2019 meta analysis covering these various theories (and the studies done around them): www.ncbi.nlm.nih.gov/pmc/articles/PMC6465761/
I started to foam roll after watching your video about how to fix knee pain. My pain went away so quickly and now I try to do it after every run. It has improved my runs and has allowed me to run pain free. Thank you!!!!
as a massage therapist of 19 years, i recommend extreme care be practiced when applying the weight of a limb and/or additional pressure when using a foam roller. on the interior of all our veins, valves prevent backflow of blood - when rolling [pressure] is applied in a direction away from the heart, these valves are challenged/stressed and can be damaged over time. 'extreme care' needs to include constant awareness as to Which Direction (in this case, recommended: toward the heart) the pressure is effectively applied - at all times. repeated pressure applied (not just from using a foam roller et al) in a direction away from the heart can, theoretically, cause permanent damage (weakening) of the interior venous function and structure, including varicose and spider veins. Thank you for the video, Nate - theories are indeed the strongest evidence that we have right now; more research needs to be done to establish a more physical basis for long-lasting claims :)
The shots and how they are edited is awesome humor by itself! Btw great video, love the calm, scientific approach. I've looked into the scient. Consensus on foam rolling, since it is really hard to objectively decide if foam rolling helps me or not. With time to spare I do it, although I always prefer somehow active mobility/flexibility work. I feel like I benefit more from the latter for recovery and gaining range of motion (actively and passively)
Not everyone should foam roller the lower back, yes. Due to the lack of professional assessment to one's personal needs it's recommended to skip this area.
We like to follow the advice of many PT's we work with, which is to take a common sense approach towards things. If it's nervy, sharp, or it just doesn't feel right that's probably a good place to avoid. But if it feels ok (and you're not dealing with any specific issues that would say otherwise) then exploring movement and mobility in the back is 100% encouraged.
Some good info here. I can only go on my own experience but I was suffering with sore calves for a while recently and definitely felt daily foam rolling helped. It seemed to straighten out the 'knots'. If you use it as part of a full programme of rehab such as stretching and strengthening exercises I can't see how there is any downside.
I started using my foam roller the other day before and after runs. It’s amazing how much less pain I was in while running. Fixing my posture also helped as well. I definitely noticed that I fall asleep faster as well.
I foam roll sometimes. Works well on the quads. But for the calves I prefer The Stick, it's easier to use and maneuver, and you can still get in there pretty good, I feel I get more out of it.
Really glad for this video. I enjoy almost all the content except for the psuedoscience regarding foam rolling. Glad it's finally been addressed as placebo. If you believe it's going to work, it'll probably affect your perception of the pain. I ditched foam rolling and now simply have 30 minutes of my life back that was otherwise wasted. I'm happy to be wrong once science comes out in support of foam rolling but for now, I've gained that wasted time back.
Thanks Jeff. While it hasn't been 100% proved to work as those other theories suggest, it hasn't been 100% that it's a placebo either. All we can do is try to match what we understand of the current science with best practices from coaches, PT's and athletes, and our own experiences to figure out the best course.
Yep I like foam rolling, even just 15-20 foam rolling twice a week is better than nothing, definitely makes the running feel better & less chance of injury 👍
Some of the fastest endurance runners (especially in older age categories) do nothing but running. No stretching, no strength exercises, no ice baths, nothing. And they stay fit and fast! So, do they have special bodies or are we overestimating the effect of all the non-running time we spend on running? Shouldn't we just use every available minute to run some more?
As I understand it there are 2 phases to gaining fitness: stress and recovery. Foam rolling may be of some benefit to recovery. As to the stress phase, I'm a believer in the idea that you suggest here, that the best form of training for any exercise is.......that exercise.
After watching this I’m left thinking that it seems nobody has found any real effect besides placebo. Foam rolling is time consuming and uncomfortable, I will not be using it before multiple studies show it has a significant effect.
Hi Annette, to a degree we're all an experiment of 1. If there's certain types of recovery and self-care you don't jive with, we certainly encourage you to dig in and invest in others!
When I increased my mileage and trained for a certain race, I foam roll regularly, I don’t really understand what it does I was just told with my fellow runners it will help me, without really clearly understanding why I do it lol.
I foam roll for 5 minutes or so before and after my runs just to see if I have knots or problem areas developing. If I find them, I roll them out. I find it hard to believe that the relief is psychosomatic. It sure seems to me that it is very helpful for preventing knee and/or hip pain. I have also found wrapping my ankles (my chronic problem area) with compression tape when they act up provides immediate relief. IMHO, it seems to me that if you don't do these things and never have problems, you don't need them. Good for you. Lucky guy!
Big proponent of foam rolling, as I noticed a huge change to my recovery after I started doing it. Now it's a regular routine. That being said: Major props for saying maaaaaybe it's all placebo - but I say: if you get the results you want, then I'll take it!
Love it! Thanks for the theories! My PT aligns with the neurological and psychophysiological theory so it got me questioning the foam roller. He said if I think it works keep doing it. It won't hurt, but he gave me excerisizes that I needed to do. I was religious when it came to foam roller but ever since that visit and explanation of the foam roller from my PT, I've kind "rolled off" from using it.😉 It gets "prayers" once or twice a week now compared to everyday "prayers". It is reassuring to see someone else agree and share the theories about foam rolling and all of its cousins.
The meta-analysis paper was disappointing, but I note that none of the included trials seem focus on endurance running. Since "The Run Experience" is targeted at distance runners, it would have helped to summarise any research on Foam or Stick Rolling trials with non-sprint runners, who may suffer different muscle pain issues.
I personally love my foam roller, stick roller, foot roller and my massage gun! I prefer to use the massage gun and foot roller pre workout and foam roller at night.
Are there any major differences in effectiveness between rolling/self-release and massage therapy? As I understand it massage is also controversial in terms of how well it works beyond providing temporary relaxation and pleasure (which aren't bad things!).
Don't doubt your knowledge on this foam rolling at all. Going to get some real flak on my question now, Why do you wear your cap on backwards in most all of your training video's? ( Nate )
i struggled to here what you were saying over the 'background music'. People with poor hearing have difficulty with background noise. Please turn it down a little or better still don't use it.
Oh my god! I just came back from a run after watching another one of your video! I'm so early! edit: Rolling on a ball looks so painful! I'm going to stay with the bigger foam roller for now... haha.. But yeah, since discovering these foam rollers, it just feels sooo good and helps a lot.
@@indefinable7000 yeah exactly after a run its intense..I find myself holding my breath when that tough spot is hit...i can relate to your statment...Breath lol
In case you're curious, here's a link to a 2019 meta analysis covering these various theories (and the studies done around them): www.ncbi.nlm.nih.gov/pmc/articles/PMC6465761/
Thanks!
Nice 👍🏽
I started to foam roll after watching your video about how to fix knee pain. My pain went away so quickly and now I try to do it after every run. It has improved my runs and has allowed me to run pain free. Thank you!!!!
Glad to hear that! Keep it up :)
Same!!
as a massage therapist of 19 years, i recommend extreme care be practiced when applying the weight of a limb and/or additional pressure when using a foam roller.
on the interior of all our veins, valves prevent backflow of blood - when rolling [pressure] is applied in a direction away from the heart, these valves are challenged/stressed and can be damaged over time.
'extreme care' needs to include constant awareness as to Which Direction (in this case, recommended: toward the heart) the pressure is effectively applied - at all times. repeated pressure applied (not just from using a foam roller et al) in a direction away from the heart can, theoretically, cause permanent damage (weakening) of the interior venous function and structure, including varicose and spider veins.
Thank you for the video, Nate - theories are indeed the strongest evidence that we have right now; more research needs to be done to establish a more physical basis for long-lasting claims :)
Cool style for this video!
The shots and how they are edited is awesome humor by itself!
Btw great video, love the calm, scientific approach. I've looked into the scient. Consensus on foam rolling, since it is really hard to objectively decide if foam rolling helps me or not. With time to spare I do it, although I always prefer somehow active mobility/flexibility work. I feel like I benefit more from the latter for recovery and gaining range of motion (actively and passively)
Hi, Bastien ! What issue did you have with your knee?
I don't think it's actually advised to foam roll your lower back
Not everyone should foam roller the lower back, yes. Due to the lack of professional assessment to one's personal needs it's recommended to skip this area.
We like to follow the advice of many PT's we work with, which is to take a common sense approach towards things. If it's nervy, sharp, or it just doesn't feel right that's probably a good place to avoid. But if it feels ok (and you're not dealing with any specific issues that would say otherwise) then exploring movement and mobility in the back is 100% encouraged.
This music makes an already great video greater. Thanks, coach.
Love this format! And especially a hands up for the music selection!!!
Some good info here. I can only go on my own experience but I was suffering with sore calves for a while recently and definitely felt daily foam rolling helped. It seemed to straighten out the 'knots'. If you use it as part of a full programme of rehab such as stretching and strengthening exercises I can't see how there is any downside.
That soundtrack, though.
I started using my foam roller the other day before and after runs. It’s amazing how much less pain I was in while running. Fixing my posture also helped as well.
I definitely noticed that I fall asleep faster as well.
I foam roll for about 5 minutes before every run and it feels incredible. I mostly do it to wake up the muscles and increase the blood flow.
I love this channel the best helpful content out there for runners
I feel the same and grateful 👍👍❤️❤️
Thanks 🙏 🙏 🙏
I foam roll sometimes. Works well on the quads. But for the calves I prefer The Stick, it's easier to use and maneuver, and you can still get in there pretty good, I feel I get more out of it.
Really glad for this video. I enjoy almost all the content except for the psuedoscience regarding foam rolling. Glad it's finally been addressed as placebo. If you believe it's going to work, it'll probably affect your perception of the pain. I ditched foam rolling and now simply have 30 minutes of my life back that was otherwise wasted. I'm happy to be wrong once science comes out in support of foam rolling but for now, I've gained that wasted time back.
Thanks Jeff. While it hasn't been 100% proved to work as those other theories suggest, it hasn't been 100% that it's a placebo either. All we can do is try to match what we understand of the current science with best practices from coaches, PT's and athletes, and our own experiences to figure out the best course.
The Run Experience yes, agreed. Recognizing that I probably have a bias against based on my own experiences. Thanks again, great video.
Yep I like foam rolling, even just 15-20 foam rolling twice a week is better than nothing, definitely makes the running feel better & less chance of injury 👍
Some of the fastest endurance runners (especially in older age categories) do nothing but running. No stretching, no strength exercises, no ice baths, nothing. And they stay fit and fast! So, do they have special bodies or are we overestimating the effect of all the non-running time we spend on running? Shouldn't we just use every available minute to run some more?
As I understand it there are 2 phases to gaining fitness: stress and recovery. Foam rolling may be of some benefit to recovery. As to the stress phase, I'm a believer in the idea that you suggest here, that the best form of training for any exercise is.......that exercise.
After watching this I’m left thinking that it seems nobody has found any real effect besides placebo. Foam rolling is time consuming and uncomfortable, I will not be using it before multiple studies show it has a significant effect.
Hi Annette, to a degree we're all an experiment of 1. If there's certain types of recovery and self-care you don't jive with, we certainly encourage you to dig in and invest in others!
When I increased my mileage and trained for a certain race, I foam roll regularly, I don’t really understand what it does I was just told with my fellow runners it will help me, without really clearly understanding why I do it lol.
A very honest answer!
I foam roll for 5 minutes or so before and after my runs just to see if I have knots or problem areas developing. If I find them, I roll them out. I find it hard to believe that the relief is psychosomatic. It sure seems to me that it is very helpful for preventing knee and/or hip pain. I have also found wrapping my ankles (my chronic problem area) with compression tape when they act up provides immediate relief. IMHO, it seems to me that if you don't do these things and never have problems, you don't need them. Good for you. Lucky guy!
Big proponent of foam rolling, as I noticed a huge change to my recovery after I started doing it. Now it's a regular routine. That being said: Major props for saying maaaaaybe it's all placebo - but I say: if you get the results you want, then I'll take it!
The jazz music makes me want to sprint for 5k
Love this video! Informative and oddly...soothing? Maybe it's the music, maybe it's Coach Nate's voice. Lol. Keep the awesome videos rolling!
Love it! Thanks for the theories!
My PT aligns with the neurological and psychophysiological theory so it got me questioning the foam roller. He said if I think it works keep doing it. It won't hurt, but he gave me excerisizes that I needed to do.
I was religious when it came to foam roller but ever since that visit and explanation of the foam roller from my PT, I've kind "rolled off" from using it.😉 It gets "prayers" once or twice a week now compared to everyday "prayers".
It is reassuring to see someone else agree and share the theories about foam rolling and all of its cousins.
It's not a panacea for sure. That's why we think runners should spend as much time on strength, other forms of mobility, and run form too.
@@TheRunExperience you guys are the best!! You give a ton of great advice and tips to help us common runners.
The meta-analysis paper was disappointing, but I note that none of the included trials seem focus on endurance running. Since "The Run Experience" is targeted at distance runners, it would have helped to summarise any research on Foam or Stick Rolling trials with non-sprint runners, who may suffer different muscle pain issues.
Super cool video stile!
I love foam rollers by the way... Do it every day or so and makes me feel soooo better!
I personally love my foam roller, stick roller, foot roller and my massage gun! I prefer to use the massage gun and foot roller pre workout and foam roller at night.
along with stretching this keeps me nice & supple.im 53, do weights& 5k 3times a week,keeps me away from sportsmassage🐝💪✌💜
I like to know what size roller its ideal?
This is very helpful...Thank you!!
Blood flow!
Interesting video, I think they help to a point
Are there any major differences in effectiveness between rolling/self-release and massage therapy? As I understand it massage is also controversial in terms of how well it works beyond providing temporary relaxation and pleasure (which aren't bad things!).
Watching this as I foam roll
Don't doubt your knowledge on this foam rolling at all. Going to get some real flak on my question now, Why do you wear your cap on backwards in most all of your training video's? ( Nate )
6:17 - I can hear the ankles cracking from here! ... or is that just my ankles that do that?
Excelente
I just started rolling my shins to save my knees haha but on a serious note why does it feel like Im brusing my shin muscles...dear god...
This is a good video.
i might be foam rolling wrong but after i find a knot, move left and right, i seem to actually fire up the spot instead...leaving me in pain.
Wait, not my forehead? Aw. 😃 Great info. Thanks!
Where can I get the exercise mat, or one like it, in this video?
Where can I download the app?
Starting out with a dad joke right out of the gate!
i struggled to here what you were saying over the 'background music'. People with poor hearing have difficulty with background noise. Please turn it down a little or better still don't use it.
Oh my god! I just came back from a run after watching another one of your video! I'm so early!
edit: Rolling on a ball looks so painful! I'm going to stay with the bigger foam roller for now... haha..
But yeah, since discovering these foam rollers, it just feels sooo good and helps a lot.
Think of the ball as a different tool which is good for getting deeper into certain places! But yes we hear you :)
Wait until you get the gun...its amazing.
Yaaas the gun is the business. Especially if someone helps you get the tough spots. Just gotta remember to breathe.
@@indefinable7000 yeah exactly after a run its intense..I find myself holding my breath when that tough spot is hit...i can relate to your statment...Breath lol
Love to foam roll before a run . I need to do a better job to do it after a run 😅.
I only do it before bed. I wake up bouncing in the morning. 😁
Yeah I should try that not just before or after a run . 🙌🏼
my calves were full of accumulated knots that only thai massages & foam rolling can deal with 😀
Wait is this the right channel
Yup...mind games
Nice
I love foam rolling....
Can you make the app training lessons and programs free with ads and then also add a premium option for those who would rather skip the ads
That's what our RUclips channel is for ;-)
The Run Experience this is why i am bad at math
Dude, you're not supposed to foam roll your lower back for various reasons.
Bom dia 👣👍🤜🤛
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