![\"typical](\"https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/typical-foam-roller-available-in-new-zealand.jpg\")
<\/figure><\/div>\n\n\n\nWhy should you be foam rolling?<\/h2>\n\n\n\n- Flexibility<\/strong> \u2013 Foam rolling has been shown to significantly improve flexibility, especially when combined with a typical warm-up routine before exercise (1). And the good news is you don\u2019t need to roll it \u2018til it hurts; studies have shown this improvement after just 2 minutes of rolling the specific area (2). So whether you\u2019re looking to work on the flexibility in yoga, or just looking to loosen those stiff joints, reaching for the foam roller is a good idea. <\/li>
- Performance<\/strong> – When it comes to pre-workout warm-up, you might think back to school days of standing around doing a few static leg stretches. As it turns out, those static stretches actually reduce the endurance and strength of muscles immediately after stretching (3). Not ideal if you\u2019re about to do a heavy set of squats! Fortunately, foam rolling has no such negative side effects! Next time you warm-up for the squat rack, try a few minutes of rolling the hip flexors, quads and glutes and leave the static stretching for after your workout.<\/li>
- Recovery<\/strong> \u2013 Post-workout foam rolling has become a staple for many athletes and for good reason. Foam rolling has been shown to substantially reduce the amount of soreness associated with DOMS and help your muscles recover faster (4). That\u2019s a Win-Win situation.<\/li><\/ul>\n\n\n\n
![\"Female](\"https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/female-athlete-using-foam-roller-nz.jpg\")
<\/figure><\/div>\n\n\n\nWhat about back pain? <\/h2>\n\n\n\n
Mild back pain is often due to overuse or and imbalance of muscles. For this sort of problem, foam rolling can be a great tool to help relieve tightness. However, there are many reasons for back pain and not all of them should be treated with the roller. Figuring out when you should and shouldn\u2019t use a roller can be difficult. The best course of action is to check with your practitioner. <\/p>\n\n\n\n
How do I use a foam roller?<\/h2>\n\n\n\n
This is a really common question. Luckily it\u2019s not hard to learn how to use a foam roller. After consulting with your osteopath<\/a>, they might recommend you foam target a particular muscle or muscle group. They can show you exactly how to “roll” these areas.\u00a0 (At MetaMed<\/a>, we have some handy printouts with diagrams in case you forget).
CLICK HERE TO GET YOUR FOAM ROLLER EXERCISES<\/a><\/strong>
When rolling any part of the body, there is a sweet spot of pressure for the best results; too much or too little and you won\u2019t get the maximum benefit. All parts of the body are not equally receptive. Some areas can have trigger points or tighter muscles that can feel more painful than others. <\/p>\n\n\n\n
I\u2019m a runner, do I need to roll more often than most?<\/h2>\n\n\n\nRunners will benefit from around 3 times a week but avid runners doing long-distance training might want to get an extra rolling session done.\u00a0 Pay attention to the IT band<\/strong>. Many runners live in fear of IT band syndrome<\/a>. This painful condition affects the knee and sometimes the hip. Pain is felt when the IT band rubs over bony areas, causing inflammation during the running motion. The syndrome is often associated with tightness of the IT band<\/strong>. In the early days of foam rolling, this thinking led to runners spending hours a week rolling up and down this painful band of tissue. <\/p>\n\n\n\n
![\"Foam](\"https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/foam-roller-plantar-fascia-treatment.jpg\")
<\/a>Massaging for plantar fasciitis treatment<\/figcaption><\/figure>\n\n\n\n What kind of roller do I need? <\/h2>\n\n\n\n
Foam rollers come in a variety of sizes, textures, and densities. Like most products these days there is an abundance of choice. We recommend picking a medium-soft one for beginners with a relatively smooth surface.\u00a0Experienced users might prefer firmer ones that can come with spikes and nodules<\/a> that help get into the hard-to-reach places. Note that these products can be seriously uncomfortable for the majority of people.<\/p>\n\n\n\n
Is there anything I should watch out for when using my roller?<\/h2>\n\n\n\nOn the whole, foam rolling is a very safe practice provided it\u2019s used carefully. Roll muscles only. Avoid bony bits, rolling over joints, or the site of a recent injury. If it\u2019s really sore or painful, stop and ask us about it!
\u00a0
\u00a0<\/p>\n\n\n\n
- Mohr, A., Long, B. and Goad, C. (2014). Effect of Foam Rolling and Static Stretching on Passive Hip-Flexion Range of Motion. Journal of Sport Rehabilitation, 23(4), pp.296-299.<\/em><\/li>
- MacDonald, G., Penney, M., Mullaley, M., Cuconato, A., Drake, C., Behm, D. and Button, D. (2013). An Acute Bout of Self-Myofascial Release Increases Range of Motion Without a Subsequent Decrease in Muscle Activation or Force. Journal of Strength and Conditioning Research, 27(3), pp.812-821.<\/em><\/li>
- NELSON, A., KOKKONEN, J. and ARNALL, D. (2005). ACUTE MUSCLE STRETCHING INHIBITS MUSCLE STRENGTH ENDURANCE PERFORMANCE. Journal of Strength and Conditioning Research, 19(2), pp.338-343.<\/em><\/li>
- Lane, J., Kripaitis, D. and Spina, M. (2017). The effect of Foam Rolling (FR) on recovery from delayed onset muscle soreness. Physiotherapy, 103, p.e46.
Foam roller<\/em><\/li><\/ol>\n\n\n\n<\/div>\n\n\n\n![\"Are](\"https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/are-foam-rollers-worth-using_.jpg\")
<\/figure><\/div>\n","protected":false},"excerpt":{"rendered":"Foam rollers are everywhere these days: at home, the gym, your Osteopath\u2019s office, even in the workplace. In this article, we\u2019ll answer some of the most common questions about rollers. Are they right for you? How should you be using them and for how long? Understanding the best practices for foam rolling can be a […]<\/p>\n","protected":false},"author":5,"featured_media":3738,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"advgb_blocks_editor_width":"","advgb_blocks_columns_visual_guide":"","ub_ctt_via":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":""},"categories":[3,57],"tags":[],"author_meta":{"display_name":"Jamie Butcher","author_link":"https:\/\/metamed.co.nz\/author\/jamie\/"},"featured_img":"https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/using-a-foam-roller-to-massage-sore-muscles-300x200.jpg","featured_image_src":"https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/using-a-foam-roller-to-massage-sore-muscles.jpg","author_info":{"display_name":"Jamie Butcher","author_link":"https:\/\/metamed.co.nz\/author\/jamie\/"},"uagb_featured_image_src":{"full":["https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/using-a-foam-roller-to-massage-sore-muscles.jpg",1200,800,false],"thumbnail":["https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/using-a-foam-roller-to-massage-sore-muscles-150x150.jpg",150,150,true],"medium":["https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/using-a-foam-roller-to-massage-sore-muscles-300x200.jpg",300,200,true],"medium_large":["https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/using-a-foam-roller-to-massage-sore-muscles-768x512.jpg",768,512,true],"large":["https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/using-a-foam-roller-to-massage-sore-muscles-1024x683.jpg",1024,683,true],"1536x1536":["https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/using-a-foam-roller-to-massage-sore-muscles.jpg",1200,800,false],"2048x2048":["https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/using-a-foam-roller-to-massage-sore-muscles.jpg",1200,800,false],"featured-75":["https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/using-a-foam-roller-to-massage-sore-muscles-75x75.jpg",75,75,true],"featured-150":["https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/using-a-foam-roller-to-massage-sore-muscles-150x150.jpg",150,150,true],"img-1-column":["https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/using-a-foam-roller-to-massage-sore-muscles-695x365.jpg",695,365,true],"img-2-columns":["https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/using-a-foam-roller-to-massage-sore-muscles-528x285.jpg",528,285,true],"img-3-columns":["https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/using-a-foam-roller-to-massage-sore-muscles-345x185.jpg",345,185,true],"img-4-columns":["https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/using-a-foam-roller-to-massage-sore-muscles-252x145.jpg",252,145,true],"box-slider":["https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/using-a-foam-roller-to-massage-sore-muscles-1080x550.jpg",1080,550,true],"full-width":["https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/using-a-foam-roller-to-massage-sore-muscles-1200x550.jpg",1200,550,true]},"uagb_author_info":{"display_name":"Jamie Butcher","author_link":"https:\/\/metamed.co.nz\/author\/jamie\/"},"uagb_comment_info":0,"uagb_excerpt":"Foam rollers are everywhere these days: at home, the gym, your Osteopath\u2019s office, even in the workplace. In this article, we\u2019ll answer some of the most common questions about rollers. Are they right for you? How should you be using them and for how long? Understanding the best practices for foam rolling can be a…","yoast_head":"\n
Are Foam Rollers Worth it? Why & How to use a Massage Roller - MetaMed<\/title>\n<meta name=\"description\" content=\"Are Foam Rollers Worth Using? An Osteopath's View on how to use a roller and the benefits of regularly massaging muscles with this inexpensive tool.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/metamed.co.nz\/foam-roller\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Are Foam Rollers Worth it? Why & How to use a Massage Roller - MetaMed\" \/>\n<meta property=\"og:description\" content=\"Are Foam Rollers Worth Using? 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Chiropractic & Dry Needling Treatments \",\"publisher\":{\"@id\":\"https:\/\/metamed.co.nz\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":\"https:\/\/metamed.co.nz\/?s={search_term_string}\",\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/metamed.co.nz\/foam-roller\/#primaryimage\",\"inLanguage\":\"en-US\",\"url\":\"https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/using-a-foam-roller-to-massage-sore-muscles.jpg\",\"width\":1200,\"height\":800,\"caption\":\"Sporty Woman Massaging Her Legs with Foam Roller\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/metamed.co.nz\/foam-roller\/#webpage\",\"url\":\"https:\/\/metamed.co.nz\/foam-roller\/\",\"name\":\"Are Foam Rollers Worth it? 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<\/figure><\/div>\n\n\n\nWhat about back pain? <\/h2>\n\n\n\n
Mild back pain is often due to overuse or and imbalance of muscles. For this sort of problem, foam rolling can be a great tool to help relieve tightness. However, there are many reasons for back pain and not all of them should be treated with the roller. Figuring out when you should and shouldn\u2019t use a roller can be difficult. The best course of action is to check with your practitioner. <\/p>\n\n\n\n
How do I use a foam roller?<\/h2>\n\n\n\n
This is a really common question. Luckily it\u2019s not hard to learn how to use a foam roller. After consulting with your osteopath<\/a>, they might recommend you foam target a particular muscle or muscle group. They can show you exactly how to “roll” these areas.\u00a0 (At MetaMed<\/a>, we have some handy printouts with diagrams in case you forget).
CLICK HERE TO GET YOUR FOAM ROLLER EXERCISES<\/a><\/strong>
When rolling any part of the body, there is a sweet spot of pressure for the best results; too much or too little and you won\u2019t get the maximum benefit. All parts of the body are not equally receptive. Some areas can have trigger points or tighter muscles that can feel more painful than others. <\/p>\n\n\n\n
I\u2019m a runner, do I need to roll more often than most?<\/h2>\n\n\n\nRunners will benefit from around 3 times a week but avid runners doing long-distance training might want to get an extra rolling session done.\u00a0 Pay attention to the IT band<\/strong>. Many runners live in fear of IT band syndrome<\/a>. This painful condition affects the knee and sometimes the hip. Pain is felt when the IT band rubs over bony areas, causing inflammation during the running motion. The syndrome is often associated with tightness of the IT band<\/strong>. In the early days of foam rolling, this thinking led to runners spending hours a week rolling up and down this painful band of tissue. <\/p>\n\n\n\n
<\/a>Massaging for plantar fasciitis treatment<\/figcaption><\/figure>\n\n\n\n What kind of roller do I need? <\/h2>\n\n\n\n
Foam rollers come in a variety of sizes, textures, and densities. Like most products these days there is an abundance of choice. We recommend picking a medium-soft one for beginners with a relatively smooth surface.\u00a0Experienced users might prefer firmer ones that can come with spikes and nodules<\/a> that help get into the hard-to-reach places. Note that these products can be seriously uncomfortable for the majority of people.<\/p>\n\n\n\n
<\/a>What kind of roller do I need? <\/h2>\n\n\n\n
Foam rollers come in a variety of sizes, textures, and densities. Like most products these days there is an abundance of choice. We recommend picking a medium-soft one for beginners with a relatively smooth surface.\u00a0Experienced users might prefer firmer ones that can come with spikes and nodules<\/a> that help get into the hard-to-reach places. Note that these products can be seriously uncomfortable for the majority of people.<\/p>\n\n\n\n
Is there anything I should watch out for when using my roller?<\/h2>\n\n\n\nOn the whole, foam rolling is a very safe practice provided it\u2019s used carefully. Roll muscles only. Avoid bony bits, rolling over joints, or the site of a recent injury. If it\u2019s really sore or painful, stop and ask us about it!
\u00a0
\u00a0<\/p>\n\n\n\n
- Mohr, A., Long, B. and Goad, C. (2014). Effect of Foam Rolling and Static Stretching on Passive Hip-Flexion Range of Motion. Journal of Sport Rehabilitation, 23(4), pp.296-299.<\/em><\/li>
- MacDonald, G., Penney, M., Mullaley, M., Cuconato, A., Drake, C., Behm, D. and Button, D. (2013). An Acute Bout of Self-Myofascial Release Increases Range of Motion Without a Subsequent Decrease in Muscle Activation or Force. Journal of Strength and Conditioning Research, 27(3), pp.812-821.<\/em><\/li>
- NELSON, A., KOKKONEN, J. and ARNALL, D. (2005). ACUTE MUSCLE STRETCHING INHIBITS MUSCLE STRENGTH ENDURANCE PERFORMANCE. Journal of Strength and Conditioning Research, 19(2), pp.338-343.<\/em><\/li>
- Lane, J., Kripaitis, D. and Spina, M. (2017). The effect of Foam Rolling (FR) on recovery from delayed onset muscle soreness. Physiotherapy, 103, p.e46.
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Foam roller<\/em><\/li><\/ol>\n\n\n\n
<\/figure><\/div>\n","protected":false},"excerpt":{"rendered":"Foam rollers are everywhere these days: at home, the gym, your Osteopath\u2019s office, even in the workplace. In this article, we\u2019ll answer some of the most common questions about rollers. Are they right for you? How should you be using them and for how long? Understanding the best practices for foam rolling can be a […]<\/p>\n","protected":false},"author":5,"featured_media":3738,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"advgb_blocks_editor_width":"","advgb_blocks_columns_visual_guide":"","ub_ctt_via":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":""},"categories":[3,57],"tags":[],"author_meta":{"display_name":"Jamie Butcher","author_link":"https:\/\/metamed.co.nz\/author\/jamie\/"},"featured_img":"https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/using-a-foam-roller-to-massage-sore-muscles-300x200.jpg","featured_image_src":"https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/using-a-foam-roller-to-massage-sore-muscles.jpg","author_info":{"display_name":"Jamie Butcher","author_link":"https:\/\/metamed.co.nz\/author\/jamie\/"},"uagb_featured_image_src":{"full":["https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/using-a-foam-roller-to-massage-sore-muscles.jpg",1200,800,false],"thumbnail":["https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/using-a-foam-roller-to-massage-sore-muscles-150x150.jpg",150,150,true],"medium":["https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/using-a-foam-roller-to-massage-sore-muscles-300x200.jpg",300,200,true],"medium_large":["https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/using-a-foam-roller-to-massage-sore-muscles-768x512.jpg",768,512,true],"large":["https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/using-a-foam-roller-to-massage-sore-muscles-1024x683.jpg",1024,683,true],"1536x1536":["https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/using-a-foam-roller-to-massage-sore-muscles.jpg",1200,800,false],"2048x2048":["https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/using-a-foam-roller-to-massage-sore-muscles.jpg",1200,800,false],"featured-75":["https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/using-a-foam-roller-to-massage-sore-muscles-75x75.jpg",75,75,true],"featured-150":["https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/using-a-foam-roller-to-massage-sore-muscles-150x150.jpg",150,150,true],"img-1-column":["https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/using-a-foam-roller-to-massage-sore-muscles-695x365.jpg",695,365,true],"img-2-columns":["https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/using-a-foam-roller-to-massage-sore-muscles-528x285.jpg",528,285,true],"img-3-columns":["https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/using-a-foam-roller-to-massage-sore-muscles-345x185.jpg",345,185,true],"img-4-columns":["https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/using-a-foam-roller-to-massage-sore-muscles-252x145.jpg",252,145,true],"box-slider":["https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/using-a-foam-roller-to-massage-sore-muscles-1080x550.jpg",1080,550,true],"full-width":["https:\/\/metamed.co.nz\/wp-content\/uploads\/2019\/12\/using-a-foam-roller-to-massage-sore-muscles-1200x550.jpg",1200,550,true]},"uagb_author_info":{"display_name":"Jamie Butcher","author_link":"https:\/\/metamed.co.nz\/author\/jamie\/"},"uagb_comment_info":0,"uagb_excerpt":"Foam rollers are everywhere these days: at home, the gym, your Osteopath\u2019s office, even in the workplace. In this article, we\u2019ll answer some of the most common questions about rollers. Are they right for you? How should you be using them and for how long? Understanding the best practices for foam rolling can be a…","yoast_head":"\n