 Next question is from Triana Alonzo. Should foam rolling be done before or after a workout? How often and what are the benefits? It depends on the workout, I would say. So foam rolling has benefits because it can improve movement patterns. But if you don't strengthen and do correctional exercise to prevent the bad patterns from coming back then it's a waste of time. I like to foam roll before correctional exercise just to give me that better movement pattern. If I'm doing heavy lifting, I like foam rolling after. At the end. At the end. I actually prefer that. And mainly too to get me in sort of that parasympathetic state. Like I use it as a tool to kind of calm my body down and also like focus on areas that have been really restrictive in my exercises and I want to address them well. You know, they're already warm, they've already gone through the workout and to get me to kind of calm down and then to also address anything that I can improve upon going into then the next workout the next day. I like talking about the foam roll because it was something that I didn't use at all for the first five years or so as a trainer until I started getting knee pain. Started getting knee pain and found out like how tight my IT was, right? And then I started to foam roll it and saw a huge difference when I would foam roll and then go play basketball. And that was like, then I was married to it. Then like anytime before I trained legs or did anything, I was constantly foam rolling, foam rolling and then I was introduced into mobility and training with that on a regular basis before and then I completely eliminated the foam roll. So I didn't need it anymore. The only time and every once in a while you'll see me pull ours out because we have them here and if I do that it's because I overreached in a training session quite a bit, typically in legs. You know, I was going real heavy on squats or chasing a PR and then the next day I'm so sore that my gait is off. I'm kind of limping a little bit or you got that after like hard training session of legs you're walk where you look at a stick up your ass like if I'm walking like that then I will get down and I will foam roll to relieve that to get me walking normal again. But then I'll just do mobility stuff before I train. I like that is the only time I use a foam roll. I use it as a band-aid right now because it doesn't, and that's all it really is and that was the part that I was missing when I was using it in the first, you know part of my, or the back half of my career when I started to use it all the time before basketball it's like it became a thing that I was like oh I have to do this before I lift. I have to do this before legs I have to do this before basketball because it helped and I noticed a difference from it but what I didn't realize I was doing was I wasn't addressing the root cause. There was an issue with my feet and my hips that was causing this constant tightness in my IT that I wasn't addressing the mobility in my hips I wasn't addressing the mobility in my ankles and my feet and the connection that I had my feet, my foot strength. None of those things were being addressed I was just constantly what because of those things I was getting this really tight IT that was hurting like I felt like a knife in the side of my thigh all the time to the point where I ended up getting bursitis in my hips. So I was constantly like foam rolling to fix that but it was never fixing it it was just relieving it temporarily. It wasn't until I got into mobility and I started to really spend time doing 90-90 in combat stretch and lizard with rotation and doing scorpions and like really focusing on my mobility drills then it got to the point where I completely eliminated foam roll. It's like useless to me now unless it's just a temporary relief. Absolutely. If it's used in conjunction with a correctional exercise program to promote better movement so that you can then get into- Unlock better movement. Yeah, better mobility positions and more connection then the foam roller is beautifully used. If it's used as a Band-Aid it's really no different than taking Advil because you bang your head against the wall and never stopping the banging the head against the wall and that's true, I did the same thing at him. I found it, I used it and like wow this works and then I had to use it all the time never really solving the problem and then what ends up happening is slowly over time because now you're training through the problem rather than correcting the problem the problem slowly ends up getting worse. This much foam rolling worked before now I gotta do this much more now all of a sudden it's not working like it used to. So you wanna solve the issue so I would not use it on its own as a solution but definitely in combination with mobility exercises to solve the root cause then the foam roller is absolutely brilliant and that's why I like to use it at the beginning of correctional exercise workouts but if I'm doing a regular workout at the end I love it, at the end I love foam rolling areas that might have been a little overworked in my workout like if I did it for example let's say I did a heavy deadlift workout and I really pushed it and I could feel the erector spinae muscles on my lower back are a little bit tight and I'm like wow I pushed it a little too hard at the end of the workout I'll foam roll that area or let's say I did a lot of pull ups and I feel my terrace major muscle which is at the top underneath your armpit kind of area and I'm like that feels a little bit overworked then I'll foam roll that at the end of my workout or if I did heavy rows and my forearm muscles are a little bit tight then I'll use a foam roller or deep tissue massage that that's how I like to use it with traditional workouts but if you use it with correctional exercise then it becomes a very valuable tool.