Should You Be Foam Rolling, Stretching, or Strengthening? Here’s What Your Pain Needs

When aches, stiffness, or chronic pain rear their ugly heads, most people are quick to ask: "Should I foam roll this? Stretch it out? Or do I need strength exercises?" While these are all valid recovery tools, choosing the right one depends on the cause of your discomfort. At Nashville Physical Therapy & Performance, we see patients every day who have been misapplying these techniques, only to find their pain persists—or even gets worse. In this post, we’ll break down when to foam roll, stretch, or strengthen and explain how physical therapy can guide you toward lasting relief.

Foam Rolling: When It Works (and When It Doesn’t)

What Is Foam Rolling? Foam rolling is a form of self-myofascial release (SMR) that uses a cylindrical tool to apply pressure to tight muscles and fascia (the connective tissue around your muscles). It’s often likened to a self-massage. It can be used in a variety of ways to decrease muscle tension and target trigger points.

When Should You Use Foam Rolling? Foam rolling is best for reducing muscle tension and increasing blood flow to your tissues. It can be particularly useful as part of your warm-up before a workout to help loosen up stiff muscles or after a workout to alleviate soreness. This can be beneficial after a long run or exercise session to help release tension and promote recovery.

Limitations of Foam Rolling: Foam rolling doesn’t address the root cause of pain or dysfunction. It provides temporary relief by relaxing tight muscles but won’t fix underlying issues like muscle imbalances or joint instability.

Common Mistake: Relying solely on foam rolling for back pain caused by weak glutes is a losing battle. While it may temporarily ease tension, it won’t build the strength needed to support your lower back properly.

Stretching: More Than Just Touching Your Toes

What Is Stretching? Stretching involves lengthening a muscle or group of muscles to improve flexibility and range of motion. There are different types of stretching, including static (holding a stretch) and dynamic (moving through a range of motion).

When Is Stretching Effective? Stretching is ideal for improving flexibility and maintaining a healthy range of motion. It’s particularly useful for people who feel restricted in their movements or have muscle tightness from prolonged positions (like sitting at a desk all day). Stretching can help elongate the muscles and improve your ability to move freely.

Limitations of Stretching: Stretching won't build strength or correct poor movement patterns. It also doesn't address pain caused by instability or weakness.

Common Mistake: Stretching the wrong muscle repeatedly (like your hip flexors) when the real problem is weak muscles (like your glutes) won't solve your problem—it may even make it worse by further destabilizing the area. Another common mistake is not stretching long enough. You need to stretch each muscle group for a minimum of 30 seconds to allow for tissue elongation.

Strengthening: The Long-Term Solution for Pain Relief

What Is Strengthening? Strengthening involves performing exercises to build muscle power, endurance, and stability. This can include bodyweight exercises, resistance training, or functional movements.

When Is Strengthening Essential? Strengthening is often the most effective long-term solution for addressing pain. By building up the muscles that support your joints and spine, you reduce the stress on these structures and improve overall movement patterns.

Why Strengthening Works: Unlike foam rolling and stretching, strengthening addresses the root cause of many issues by improving muscle function, stability, and coordination.

Common Mistake: Avoiding strengthening exercises out of fear that they’ll make your pain worse. Other common mistakes include poor form, over-strengthening a certain muscle group, or under-strengthening others. With proper guidance from a physical therapist, strength training can be customized to your needs and pain level.

Why Physical Therapy Is the Key to Choosing the Right Approach

It’s not always easy to know whether your pain requires foam rolling, stretching, or strengthening. That’s where physical therapy comes in. At Nashville Physical Therapy & Performance, we take a personalized approach to care, assessing your movement patterns, muscle imbalances, and pain triggers to create a tailored treatment plan.

How We Help:

• Comprehensive Assessment: We identify the root cause of your pain and determine whether you need flexibility work, mobility exercises, or strength training.

• Personalized Care: Our one-on-one sessions ensure you get undivided attention and a plan that fits your unique needs and goals.

• Guided Progression: We provide the right exercises at the right time, ensuring that your body progresses safely and effectively.

Making the Right Choice for Your Pain

If you're unsure whether foam rolling, stretching, or strengthening is the right solution for your pain, don’t waste time guessing. At Nashville Physical Therapy & Performance, we specialize in helping active individuals find the fastest path to recovery and better movement.

Contact us today to schedule a one-on-one evaluation. Let us help you take the guesswork out of pain relief and get back to doing what you love—stronger and pain-free.

References:

• Behm DG, et al. (2016). "Acute effects of muscle stretching on physical performance, range of motion, and injury risk: a critical review." Sports Med.

• Cheatham SW, et al. (2015). "The efficacy of self-myofascial release using a foam roller or roller massager." International Journal of Sports Physical Therapy.

• McGill SM (2010). "Low Back Disorders: Evidence-Based Prevention and Rehabilitation." Human Kinetics.