Stretching vs Rolling

Common Questions:

The most frequently asked questions from clients are: "Should I roll out?", "Should I stretch?", "When do I roll and when do I stretch?".  

The answer is NOT so simple!

Roll Before Working Out

Think of it this way... before you work out, static stretching is like tugging on a tight rope that will not give. If you pull it too hard, it snaps! This is why we see sports teams performing dynamic (active) stretching, to warm up the body from the inside out. 

Does it benefit to roll out on a foam roller or lacrosse ball before jumping into a dynamic warm up? Foam/ball rolling is a self myofascial release technique to help loosen the layers between the muscle, fascia and skin. This allows adequate gliding of the tissues, and enhances the muscles to fire properly during activity. 

Now of course, nothing is ever simple. Sometimes a muscle can present tight because it is actually weak. In this case you may benefit from strengthening as opposed to actually lengthening. 

Schedule an appointment with a physical therapist to help tease out true muscle tightness from hidden muscle weakness.  

Static Stretch After Working Out

Static stretching, or holding positions for a prolonged period of time (30 seconds to 1 minute), is best to perform AFTER working out. At this point your muscles are warm and can elongate with less tension. Make sure to slowly ease into stretching and do NOT perform forceful quick bouncing movements.

Refer To A Professional

Although self-care can help those minor day-to-day aches and pains, more serious and chronic injuries should be assessed by a licensed healthcare professional. 

Schedule an appointment with a physical therapist to help tease out true muscle tightness from hidden muscle weakness. 

Please feel free to reach out with any questions, or for a physical therapy evaluation/consultation to get you back to what you love to do!

The content on this site is solely for information purposes, and not intended or implied to be a substitute for professional medical advice, diagnosis or treatment.