Is Foam Rolling Bogus?
Foam rolling won't make you flexible, no matter how much time you spend doing it. The same goes for the Theragun, massage balls, or massage therapy.
However, these tools are useful for releasing tension, tightness, and muscle knots (myofascial release). When used sparingly or as a warm-up, they can make your muscles more pliable, allowing for a more effective and deeper stretch when combined with regular practice