Benefits of using a Foam Roller

With weight loss being the number one New Year's resolution, many of you may be starting new exercise routines or are taking your workouts up a level. This may be causing you to notice increased muscle tightness and soreness. Chiropractic adjustments ensure that your spine is aligned and moving properly. Stretching helps to warm up the muscles before exercising and lengthen the muscles after your workout. Another useful tool is the foam roller. 

Foam rollers come in different lengths, widths, and can be smooth or bumpy. 

If you're unsure on how to begin you can follow these steps: 

  1. Pinpoint the sore or tight area of your muscle.
  2. Control your body as you slowly lower the targeted area so it’s centered above the roller.
  3. Lower your body onto the foam roller until you reach a point of discomfort (but not pain) and hold it there.
  4. Hold for 20–30 seconds
  5. The pressure alone provides benefits, but you can also roll slowly back and forth to further stimulate the area.
  6. Continue to move slowly along the muscle with the roller, stopping and holding in the areas that need more focus.

As you’re using your foam roller, experiment with slight adjustments to your body position in order to find the most effective technique. Remember that the discomfort you feel should be more of a "good hurt" and not a sharp pain. 

Foam rollers can be used daily to combat tension and stress, before and after a workout, or to rehab a condition such as knee or back pain. 

If you have questions as to what roller works best for your goals, or what muscle groups to target, let us know. We're here to help!

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Office Hours

Our Regular Schedule

Monday:

8:30 am-5:30 pm

Tuesday:

8:30 am-5:30 pm

Wednesday:

8:30 am-5:30 pm

Thursday:

8:30 am-6:00 pm

Friday:

Closed

Saturday:

Closed

Sunday:

Closed

Testimonials

Reviews By Our Satisfied Patients

  • ""I appreciate the attention to detail of my care and treatment plan""
    Tristen J/Remsen
  • "I have benefited tremendously from the chiropractic care I received from Dr. Stange."
    Bob H. / Orange City, IA
  • ""Everyone was so friendly and caring! The front desk staff and chiropractors made me feel so at ease.""
    Amber H./Orange City
  • ""I appreciate the courteous and friendly staff, as well as the complete explanation of recommended care""
    Phyllis/Orange City
  • ""The staff at the front desk were extremely friendly and helpful. I appreciated how Dr. Stange remembered things I had told him about my life and his interest in basketball. This experience was excellent! There is nothing I would change! I am so thankful Dr. Stange was able to help get me through the basketball season!""
    Breanne
  • ""Dr. Sarah shows a genuine interest in my health, is always a great listener and willing to offer her expertise. I have been thoroughly impressed by my visits & appreciate the knowledge and caring spirit she shares each visit""
    Kim
  • ""Everyone is friendly. Don't waste time waiting to see the doctor. Flexible with scheduling appointments. Doctor fixed my back issues""
    Pat
  • ""I'm always able to be seen quickly, so it doesn't interrupt my day. The care provided is quality and attentive. They are a wonderful business and I recommend you all the time""
    Mary
  • ""Pleasant welcome, quick service-the girls are very professional. Excellent care from the doctor and staff. Dr. Stange is a very accomplished physician, trust him completely!""
    Gloria
  • ""Dr. Sarah doesn't miss a beat! She is never rattled by my 5 year old's behavior, she meets him right where he is & gets her job done. He has respect for her that I normally don't see with others until much later in a relationship!""
    Jessica H.
  • ""Fast and easy, and everyone is very nice!""
    Emma
  • ""Everyone was so kind & helpful. Everything is clean & well taken care of. It is near our house and that is convenient for me. Wonderful experience!""
    Norma K./Orange City
  • ""I appreciate the friendliness of everyone on staff in helping me to feel better. A big thank you!!!""
    Pat K/Remsen
  • "I love Chiropractic care because it helps keep my kids healthier!"
    Jamie S / Sioux Center
  • ""I greatly appreciate the help I received at each appointment. I am also thankful for the different stretches Dr. Sarah gave me to do at home and at work. Thanks also for being open and honest about payment plans and openly communicating with my employer about work limitations""
    Rona/Orange City
  • "Dr. Stange has been working on correcting my sciatica for a short time each visit helps me more than I can express. The staff here is so supportive and upbeat you just start feeling better just walking in the door. I highly recommend!"
    Ronda S./Orange City
  • "Only been there twice but gotten some major relief from those 2 visits. I have found my new chiropractor for life."
    Terry S./Sheldon