Foam Rolling and Spiky Balls

Foam rollers and spiky/massage balls have become an increasingly popular way to manage minor muscle tension and aches at home or after exercise. Our practitioners at Chadstone Region Osteo often get asked about when should you use them and which one is better, so we decided to write a blog post!

Both foam rollers and spiky balls are intended to help with minor muscle tension which often results from our daily lives (computer-related neck tension anyone?) or from exercise, for example you might enjoy using a foam roller for your quads, hamstrings or calves before or after going running. Foam rollers are often recommended as a good warm-up tool for pre-exercise, or as a recovery aid post exercise.

Whilst both are good tools to have in the tool kit, they are not the be all and end all. If using a spiky ball or foam roller feels good and helps reduce your tension, and you’re using it for short periods then either method is fine. However, you should not be causing yourself pain whilst using them!

However, if you have recurrent or prolonged muscle tension and you find that you are constantly rolling out the same muscles it is a good idea to have chat with one of our osteopaths, as sometimes muscles that are constantly tight need some help with specific strengthening exercises.

We’re happy to answer any questions you might have, please email us if you need any advice!


More Posts:

Triangular Fibrocartilage Complex Injury

The triangular fibrocartilage complex (TFCC) is located on the ulna (little finger) side of the wrist. It is triangular in shape and is made up of several ligaments and cartilage that help support the wrist. It acts as a shock absorber and stabilizer for the wrist bones during twisting movements.


Shingles is a viral infection that is caused by the reactivation of the chickenpox virus. It causes a painful blistering rash that may be seen as a stripe or belt-like pattern along one side of the body or face. 

How to help acute injuries?

We all got taught RICE, that is to rest, ice, compress and elevate. With new research RICE has now been slowly changing to POLICE. This is for any sporting injuries, falls, car accidents or accidents at home, to provide quick care when an ambulance is not needed.

Femoroacetabular Impingement

A femoroacetabular impingement (FAI) or Hip Impingement, is a condition whereby an extra bone grows along one or both sides of the bones that form your hip joint; head of femur (top of thighbone) and acetabulum (pelvis). This causes abnormal contact between them which leads to the hip joint not fitting together properly. This causes the bones to rub together and reduce mobility. Over time, this can result in damage to the tissues lining the joint (labrum) and surrounding cartilage, leading to either tears or arthritis.