What we’ll cover
  1. How do I use a foam roller?
  2. Foam rolling exercises at home

Foam rolling – how to use a foam roller

Ever wondered what those cylindrical pieces of foam at the gym are for? Wondered why we have foam rollers in the pilates gym or consult rooms?  Foam rolling is a great way to prevent injury and improve flexibility.  

Foam rolling Malvern East Physio

Foam rollers are a great self massage and self management device for relieving muscular tension and improving muscle flexibility.  Using your body weight and gravity, foam rollers can be an effective and safe way to apply deep myofascial (muscle and soft tissue) stretch to various areas of the body.

How do I use a foam roller?

It is important to realise that  foam rolling can initially be slightly painful or uncomfortable.  Try our four top tips on how to use a foam roller.

  1.  Roll slowly and in a controlled fashion to allow muscles time to adapt to compression.  Aim to roll the length of the muscle 4 – 5 times over 1 minute.
  2. Place as much force and body weight as possible through the foam roller (within pain limits)
  3. Start at the proximal part of the muscle (the part closet to the body) and roll down the length of the muscle.
  4. Use a foam roller consistently to main muscle flexibility.  Try starting with a few minutes each day or immediately following exercise.

In addition to using a foam roller for soft tissue massage, the unstable surface of a foam roller can be a great way to perform a range of challenging core exercises.

Foam rolling exercises at home

Foam rollers are incredibly useful for stretching and mobilising a range of body parts.  Try these exercises at home.  Whilst foam rolling can cause slight discomfort, remember none of these exercises should cause sharp or localised pain.

Thoracic Foam Roller Malvern East Physiotherapy

A great exercise for stretching out the thoracic spine.  This exercise is especially useful for those that may experience upper back pain, neck pain or headaches.

Foam roller calf Malvern East Physio

Foam rolling the calves are a great way to maintain calf and ankle flexibility. This is crucial to prevent a range of lower limb conditions including shin splints, achilles tendinopathy or heel pain.

Foam Roller Gluteal

Gluteal flexibility is crucial for a range of conditions including low back pain.  Try this exercise at home to improve your gluteal flexibility and mobiility.

Foam roller core exercise

A great exercise for improving upper back mobility and core strength. Try placing your feet together to challenge your core strength and balance.

Remember, the foam roller is a versatile tool to improve flexibility and muscle length.  Rolling for as little as two minutes a day has been shown to improve range of movement and prevent injury.  To learn more about how to use your foam roller today, call us on 9571 6888 or book online.

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Back to school 🔙📚

Last week we were fortunate enough to head back to uni and refresh our anatomy knowledge at @latrobeuni in the anatomy labs. 

Thank you to the Latrobe School of Physiotherapy for inviting us! Last week our team celebrated another great year. 

Whilst Melbourne’s weather had its own plans, we were still determined to keep with the theme of ‘Italian Summer’. We let our hair down to master the art of mixology 🍸🍹followed by an Italian feast. Friday morning Run Club with the team. Practicing what we preach!

Staying stronger, healthier and happier. This time last week, our team was nervously completing their final preparations for @melbmara . 

Congratulations to our physiotherapists and ME community who ran on the day.

Dilen and Michael completed their first marathons. Abbey and Lizzie smashed out their first half. Last Sunday, our team headed down to see our own Matt Warren win a premiership in the VAFA Premier Men’s Competition. Last week our team dedicated a full day to professional development and team building. At ME Physio we pride ourselves on collaboration to put you at the centre of everything we do. 

Our team covered the latest treatments for back pain, financial well-being and finished off the day with salsa dancing. 

Many thanks to our guests including James Schomburgk from @the2ndvisitphysio , Financial Planners Tony Vikram & Cameron Bishop and the @salsafoundation At ME Physio, our focus is on helping you get stronger so that you can keep doing the things you love.

For Tony and Joan, healthier and stronger is being able to navigate the iconic Coast to Coast Walk in the UK! We recently had the pleasure of hosting Elise Bujor from Women’s & Men’s Health Physiotherapy to discuss women’s health issues across the lifespan. 

Our team pride themselves on staying up to date to ensure you’re able to stay healthier, happier and stronger. Huge milestones over the past few weeks with both Tom and Jude from @delasallefc doing their first bit of running in their rehab. 

Tom is on the return from an ankle dislocation whilst Jude is putting in the hard work following a knee reconstruction. Last week our team enjoyed some friendly rivalry at the footy. 

With finals around the corner, some of our team can now safely make holidays plans for September. We recently had the pleasure of hosting the podiatry team from @sespodiatry. 

Our physiotherapists Michael and Abbey presented on rehabilitation following Achilles surgical repair and ankle surgery. Last weekend some of our team got together to complete the 10 km run @runmelbourne. There was no finish line picture as some were keen to run another 15 km!

Whilst running wasn’t for some - brunch was well received by everyone.

You Deserve to Feel Good.

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