Deciding whether to stretch or use a foam roller is a personal choice. There’s research and plenty of anecdotes on both sides. As a coach, I see value in both, especially for a 5–10 minute investment that can improve tissue quality and extensibility, reduce injury risk, prime the nervous system, and yes, boost overall readiness. Embracing both approaches is a sensible move.
There’s some expectation management to keep in mind:
Foam Rolling
Foam rolling is a polarizing topic. It can be seen as either essential or a waste, with a lot of grey area in between. Think of it as a low-cost, self-mmassage option—less effective than a hands-on massage from a therapist, but cheaper and more accessible. Just don’t overdo it.
Mike Boyle argues that foam rolling can help counter muscle creep—the tendency of soft tissues to lengthen under long, low-load loading. When a muscle is stretched slowly enough, it can lengthen and retain that change. There’s also research suggesting that sitting with a slouched posture for as little as 20 minutes can increase laxity in the posterior spinal ligaments, which underscores the value of maintaining good posture. A bit of foam rolling before workouts can set up a better warm-up, improve the training session, and reduce the chance of injury.
My five go-to rolls to help reduce creep and improve movement:
1) Foot massage with a ball
2) Hamstring roll
3) Piriformis roll
4) Lower back roll
5) Thoracic spine roll
https://www.youtube.com/watch?v=LgNWSQx08Hw
Stretching
Stretching is one of those topics fitness pros love to argue about. It’s either the devil incarnate or the cure-all, and both sides can get loud. Like most polarizing debates, the truth lies somewhere in the middle.
Mike Boyle notes that a lack of flexibility appears to contribute to many overuse injury conditions. If you stretch for a few minutes, you’ll likely feel better, and static stretching can be meaningful for some people. Combining back-of-the-body foam rolling with a few front-body stretches can help improve range of motion and stretch tolerance.
My preferred go-to stretches:
1) Hip flexor
2) Half kneeling quad
3) Biceps
4) Chest
5) Anterior deltoid
About the author
Shane “The Balance Guy” McLean is an ACE-certified personal trainer working in Dallas, Texas. He aims to help desk workers improve posture and enjoy exercise. You can follow Shane on Twitter and Facebook. He’s known for mixing some humor into his coaching, even earning a Lord of the Rings reference point.
