It is not necessary to endure intense pain during myofascial release (such as with a foam roller) to achieve results; using softer tools can be just as effective, if not superior, by avoiding triggering a protective or tensing reaction in the nervous system.

noli's read

The idea that intense pain is a sign of greater effectiveness is a common conception, but it is widely questioned by physiology experts. As explained by Jill Miller and Andy Galpin, excessive pressure can induce a sympathetic (stress) response and reflex tensing of the muscles, which runs counter to the goal of relaxation. While research confirms that myofascial release can help improve joint mobility and reduce delayed onset muscle soreness (DOMS), there is no strict scientific consensus on the optimal level of pressure or the hardness of the tools. The literature suggests that the benefits are likely related to effects on the nervous system, proprioception, and pain tolerance, rather than a direct mechanical transformation of the tissues. The approach advocated here is therefore consistent with a gentler and more sustainable management of physical stress.

the sources

No named source held this one up — that absence is part of the verdict.