Foam rolling

Whats your experiences with foam rolling? Is it nesessary?
How many days per week?
Before or after training?

Great, everyday after training and pre stretch

Everyday?? Before pre stretch?

I often use it pre-warm up. Only for a few minutes on key areas.

My daughter uses her corrugated Trigger Point roller pre lifting, and part of her indoor warm-up… not as often as she should though…

I encourage my athletes to alternate foam roll and stretching everyday, and we roll as part of our warm up

Everyday?? Before pre stretch?

I just read online that stretching after training is useless because the muscles are already warm and flexible. That makes stretching useless because u are trying to stretch something that is already elongated. So In this article they advice to always stretch cold. But not just cold, you have to do foam rolling first, because if not u risk trying to stretch the muscles that has trigger points/knots and u can risk just making the muscles more tight.
So they said always stretch cold after foam rolling /trigger point release, or just forget to do stretching.

Good luck with that. Did they also advocate sprinting on treadmills?

Question, who are these geniuses, and who have they produced at the top level?

Mike Boyle.
I think he has quite much credibility in the training world with lots of experience training top level athletes.

And how does he propose to restore muscle resting length and reduce muscle tone after intense training? If the tissue is warm and already elongated, wouldn’t that be the best time to develop additional flexibility rather than fighting cold tissue? Charlie consistently recommended warming up before trying to increase range of motion. He also had his sprinters stretch between major components of training. Now if an athlete is as flexible as he or she needs, then fine maybe. Hats off. But stretching is more than just for flexibility.

Regarding Mike Boyle, I’m sure he’s a great guy, but honestly I’ve never been impressed by anything I’ve read by him. I’m not singling him out. That’s true of the majority of training experts I’ve read. The functional training guys that came to prominence in the 90’s impress me the least. And I still don’t know exactly who he’s produced. And in what sports. What are the ranges of motion required for those sports? Is it appropriate to take the same approach with sprinters, gymnasts, etc.?

What makes sense to you? Try stretching cold, without stretching after. Compare it to stretching after the workout when you’re warm. I can tell you which works better for me.

We always stretch After a workout with static holds - it helps re-set the tone from an excited point from training and helps bring back the muscle under control and faster.

We always do dynamic stretching before training, after a jog - to bring the musculoskeletal system into full range of motion before trying out harder, faster types of training. The odd static stretch during warm up just for checking how the warm up is going.

Every training day, post exercise pre static stretching, dynamic stretching and abs pre workout.

Is that necessary?

No, but why not. Better to do it often and need to do less work, than less frequently but more work.

Foam rolling every single day - esp before workouts isn’t necessary at all. If it works for your athlete then more power to you.

You read it on the internet- so it must be true. Hah!

Can you please send a link to this article?

A lot of people just don’t understand HOW to foamroll.
Hence your links.

If you do it wrong = bad news - really bad
IF you do it right = fantastic results

From experience - roughly only 50% who i do One on One coaching with, and spend an hour or more coaching them, understand it enough to do it at home. (yes, people can be daft…)
And that’s the problem - people are daft.
It’s why i generally do not teach it anymore.
I would rather just pop them up on a table and fix it myself - at least i’ll know it’ll be better.

As for pre-training therapy - for the times i do need some extra range of motion, I do shaking type work - it works the fastest, and generally is pain free (if it’s painful, then one needs to ask the Q. - do they need to be training, or getting more therapy?)

Can u send me a link where they say that streching after training when the mucles are already warm is better?
How can u say that streching something that is already warm and flexible (the muscles) after training is better?
How can u say that stretching without pre foam rolling can be good? If the muscles has knots and trigger points its maybe not the best idea to try to strecht it and make it more tighter? Maybe its better to foamroll first and then stretch?
I think people here at least should be open for new ideas.

You are the guy that made the bold claim- not me. I would like to see the article you’re referring to. I assure you I’m not against cold stretching if done safely. We use the Microstretching protocols, which are very sensible. However, Microstretching is time-consuming.

I have no problem with Mike Boyle, as long as you understand that he is first and foremost an internet marketer, then secondly a coach. Internet marketers will present a contrarian argument in order to drive eyeballs to their site, with the ultimate goal of selling more product. They also change their minds frequently, so they can release their “new and improved version 2.0” products every couple of years so you have to buy the same thing twice. A lot of what we read on the internet is capitalism at work, not just training theory.

Basically, my athletes stretch post-workout because Waldemar advised us to, and Charlie advised the same. Waldemar is internationally renowned, has his Ph.D as well as 44 years experience working at the very highest level of professional athletics. He is easily the most gifted Recovery and Regeneration Specialist I have ever encountered. I mean no disrespect, but Mike Boyle is no Waldemar. I’ll get my recovery and regeneration advice from a specialist with a track record of working with the best.

That being said, we also use the excellent Microstretching protocols, which are done cold with long holds at VERY low intensity. The reason I asked for the link to Boyle’s article is because I suspect he is using the Microstretching protocols as a base for his argument- I just hope he is crediting the source.


In the early days of this forum there was a lot of discussion about academic studies that advised against stretching all, or claimed that warming up is not necessary, or that massage does not improve recovery. The problem with sports scientists, to be blunt, is that they need to learn their place. They seem to be under the delusion that their job is to tell athletes and coaches what works and what doesn’t. In truth, athletes and coaches already know what works and what doesn’t, and they’ve known for decades. The job of the academics should be to discover why historically successful methods work so that the application of these proven methods can be refined. Don’t tell me something doesn’t work, when I know it does, just because you are unable to discover the mechanism.

If someone makes a claim about the utility of a particular method, I don’t want them to cite a paper. I want them to point to a consistently successful program that has used this method or foregone that method.

Many years ago Charlie stated that if most people just went back and did what Gerard Mach did in the 60s they’d get much better results than the newer, more “scientific” training methods that have become fashionable in recent years.