To improve flexibility and mobility (such as ankle mobility before a squat), there is no need to inflict intense pain on yourself. Using a foam roller for 60 seconds at a moderate level of discomfort (approximately 5/10) offers the exact same flexibility benefits as very painful pressure (9/10).

noli's read

This recommendation is based on solid scientific data. A randomized crossover study conducted by Grabow et al. (2018) compared massage pressures corresponding to 50%, 70%, and 90% of the maximum pain threshold: researchers found that moderate intensities led to identical flexibility gains as the most painful pressures. Furthermore, several meta-analyses, including that of Wiewelhove et al. (2019), confirm that foam rolling temporarily improves joint mobility without altering muscle strength. Nevertheless, the creator is applying results from a study conducted with a 'roller massager' (a handheld stick) to classic 'foam rolling' (using body weight), which may affect the self-regulation of pressure. Additionally, it is worth tempering this advice by noting that these flexibility gains are highly ephemeral and generally fade within a few tens of minutes. Finally, the exact equivalence of a 5/10 sensation from one user to another remains subjective and has not been subject to strict scientific validation.

the sources

1. 1Weppler CH, Magnusson SP 2010
2. 2Behm DG, Blazevich AJ, Kay AD, McHugh M 2015