Welcome back to the Daily Dumbbell, the newsletter that makes you feel like you just won a contest for a chocolate factory!

We’d never hang you out to dry like ol man Wonka though.

Today we’re taking a closer look at the claims around foam rolling. We’ll answer all of your burning questions, such as:

• Is it all it’s cracked up to be? Or is it overhyped?

• Where does it land on The BS Meter^TM ?

• What is the Golgi Tendon Organ?

• What would it look like if llamas foam rolled?

You’ll have to read on to find out!

Let’s dive in!

Sex, Drugs, & Rock’n Foam Roll:
Separating the Hype From the Facts

Foam rolling has been on the fitness scene for years, and it seems like everyone has an opinion about it. Some swear by its benefits, while others dismiss it as just another passing fad. But where does foam rolling really stand in the world of fitness? Is it a game changer or just a bunch of hype?

Let's roll out the facts and find out!

First, What is Foam Rolling?

Foam rolling, also known as self-myofascial release (SMR), involves using a cylindrical piece of foam/rubber to apply pressure and massage specific areas of your body.

If you’ve rolled out your quads before, you’ve likely wondered what sadistic bastard invented this torture device. Well, the foam roller was invented by a Ukranian-Israeli scientist named Moshe Feldenkrais in 1920.

Feldenkrais mostly used the rollers for balance, and it wasn’t until the late 1980s that a student of his convinced a troupe of Broadway dancers to give foam rolling a try. The dancers noticed a big difference in their ability to recover between shows and just like that, the foam roller pirouetted it’s way into our lives.

In 2004 T-Nation ran an article extolling the virtues of the foam roller entitled: 15 Ways to Foam Roll causing the Venn diagram of ballet dancers and meat heads to intersect for the first time.

In it, Eric Cressey (now the director of player health for the Yankees) explains how foam rolling works:

If you don’t know all about the Golgi Tendon Organ like we obviously do. Ahem. Here’s a metaphor:

You can think of it like a bouncer at a nightclub, monitoring the tension within the muscle fibers. When the muscle tension gets too high (like rowdy partygoers in the club), the GTO sends a signal to the central nervous system to relax the muscle (like the bouncer stepping in to keep the situation under control), preventing injury and allowing for a safer stretching experience. This relaxation is called autogenic inhibition.

Foam rolling can simulate this tension, causing our friend Golgi to step in and relax the muscle. This is why it’s good to roll out those tender spots.

BUT! Not on injured spots.

• Hopefully you know the difference between muscle soreness and injury. Sharp stabbing pains are bad. Foam rolling will probably cause some discomfort, but it should not be causing pain. 

Some Studies For Ya

A 2018 study showed: after foam rolling it took less effort for a muscle to produce a given amount of force¹ 

This, and multiple other studies, showed foam rolling after your workout has also shown to decrease muscle soreness in the following days. Greatly diminishing those dreaded DOMS. ²

Bear in mind that a key aspect of working out is striking the right balance in today's session, so you're not too sore to perform effectively in tomorrow's workout.

If foam rolling before your workout increases your range of motion and allows you to lift more weight, and it also reduces how sore you’ll feel in the days after your workout, allowing you to perform at a higher level each day… we’d say that sounds a lot like a performance enhancing drug.

Sound Too Good to Be True?

It might be! The studies above have all been fairly small. As our good friend Lewis says

Some people ask why this matters. Who cares if the studies are small?

As an example, even just a few years ago, enthusiasts touted foam rolling’s ability to "release" the fascia – the connective tissue surrounding our muscles – and improve performance.

As research has evolved, we've come to understand that foam rolling doesn't do that at all. You’d need thousands of pounds of force to do so. 

Kirsten from Running with Forks vents her frustration on that topic here.

While it might not be a game-changing miracle worker, it does offer some tangible benefits:

1. Reduced muscle soreness: Foam rolling can help alleviate delayed onset muscle soreness (DOMS), which is the stiffness and discomfort you might feel after an intense workout.

2. Improved flexibility (Mostly Temporarily): Regular foam rolling may be able to increase your flexibility and range of motion.

3. Enhanced recovery: By promoting blood flow to the muscles, foam rolling may aid in recovery after exercise.

Incorporating Foam Rolling

Ok, but how do I incorporate this into my workouts? We’re glad you asked!

• 5-10 minutes before your workout as part of your warmup. 30-60s per muscle group that you want to mobilize

• 5-10 minutes after your workout to increase the blood flow to the body parts you just worked out.

• A few minutes before bed! Who knows, might be relaxing.

So, where does foam rolling land on our hype meter? Drum roll please..

It's neither a game changer nor complete BS – it's properly rated! 

Just like vegetables.

Foam rolling can be a valuable tool in your fitness arsenal, helping to warm up your muscles and alleviate some soreness and stiffness.

Just remember, it's not a miracle cure, don’t over do it, and it should be used in conjunction with other proven methods for optimizing your performance and recovery.

An Article, a Video, & a Meme

This surprisingly good article from Christian Thibaudeau. Short and succinct with good, actionable advice.

It’s a 60-90 second read so you should give it a peek.

TLDR: Natural athletes should focus on frequency over volume. Do one exercise per muscle group 4x/week and go close to failure. That’s it!

A Video:

We’re not overly pleased with how this guy is choosing to wear his shorts... But it’s a solid video showing some good exercises and how to set them up.

The tennis ball trick is a good one!

Hope you all have an amazing Monday! Make sure to come back tomorrow for our deep - ish dive into Macros and how to use them to improve your results.