I know that you shouldn't stretch before but is it ok to foam roll?

[lookupmkultra]

Not exactly "foam roll" but rolling with a soft ball. It helps heal up and make me flexible. Would that hurt my gains?

[SuffolkPunch]

Do it if it helps you to exercise with free movement and full range. That's the only real reason to do it before IMO

[LactoseTolerant]

Wendler recommends it. I prefer afterwards.

[sowilson]

Take a page out of the sports athletes play book. If you need to stretch because something is tight then stretch. Listen to your body. What you don't want to do is recognize that some muscle is tight and not loosening up during your dynamic warm-up and then just go for maxes because that's what you have planed and then injure yourself. The sequence should be
1) Dynamic warm-up, get your whole body ready for the activities coming up.
2) stretch or foam roll particular muscles that aren't loosening up properly. Just understand that you may not be able to go as hard on them as you planned. On a good day you can skip this. Hopefully most of your training days are good days.
3) Do your workout. If you have to modify it due to number 2 then do so. Listen to your body. If something is stiff, stretch it between sets if it helps.
4) After your workout do your static stretching and myofascial release (or whatever post workout, cool-down activity is appropriate).
If you ignore what your body is telling you just for "gains" then you're likely to loose a lot more than just "gains" when you injure yourself.

[Nubygaines]

I love foam rolling. Its a lifesaver for me

[Luca2]

[hazyville]

I stretch before every workout. We did in the army and I will continue to do so.