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  • Writer's picture Sporty Healthy Habit


How often have you had sore muscles the next day after a workout? Or perhaps a week of sitting at your work has left you feeling stiff? A massage ball might be the missing piece of the puzzle you've been searching for!

How to use spiky massage balls
Massage Ball at Home

A massage ball is perfect for waking up your muscles, improving blood flow, and speeding up your recovery since it can get into those hard-to-reach regions and target specific trigger points.

Professional massages are not for everyone, but massage's benefits are undeniable. We've compiled a list of the best massage ball exercises to help you get the most out of your massage ball.

How do you use a massage ball set?

Just as massage therapy is beneficial in relieving painful muscles and stress, massage balls are effective in increasing blood flow, which helps relieve pain and stiffness. Whatever your needs are, from self-massage to trigger point therapy to myofascial release to simple relaxation, a massage ball can assist you in several different ways.

The trigger point grid is ideal for deep tissue massage since it targets specific trigger points.

Place the massage ball against the area you want to massage and gently roll the ball back and forth with your palm to apply pressure. Only move the ball about two to three inches at a time, as you want to target specific muscle groups to relax them all simultaneously.

How do you use a spiked massage ball?

According to research, maintaining flexibility, relieving muscle tension, and optimizing performance are all benefits of using a spiky ball daily. Spiky balls are particularly useful at releasing tension that has developed due to myofascial trigger points. Poor posture and overuse lead to knots and contractions in the muscles.

In many therapy programs for low back pain or sciatica, an exercise ball is recommended to build core strength in the stomach and back muscles, which are responsible for supporting the spine. A practical method of rehabilitating the spine for persons suffering from lower back pain is using an exercise ball for strengthening purposes.

  • Lie on your back, bend your knees and flatten your feet flat on the ground to perform this exercise.

  • Roll over the ball with your Spikey Ball underneath your buttocks until you reach a trigger point.

  • Allowing the knee on the affected side to slip out to the side will increase the amount of pressure applied.

Spikey Massage Ball Foot Release

Place the Spikey Ball under your foot and use your body weight to roll the ball from your heel to your toes by rolling the ball through your foot.

• You may simply sit or lie down on your Spiky Massage Ball and apply pressure to a tight muscle by using your own body weight as leverage.

You may urge the Spiky Ball to target those deep trouble spots and assist your muscles in relaxing by applying pressure and making certain movements.

• If you've had a recent accident or trauma that has damaged the skin, caused inflammation in a joint, or if you are severely bruised, you should not use your Spiky Ball - if in doubt, consult your healthcare professional.

How to use massage balls on foot
Massage Ball Foot

Common Areas of Application

  • Sole

Apply light pressure to the inside of the foot, rolling from the ball of the foot down to the heel, to stimulate the proprioceptors in the foot.

  • Toes

Apply gentle pressure to the toes of the foot, rolling from the ball of the foot down to the heel.

This is an excellent option for people on their feet all day long. Every day, a minute spent on each foot will make a significant difference.

  • Pecks, Shoulders

Roll the shoulder blades along the back and front of the shoulder, feeling for fleshy areas of the muscle.

  • Glutes

While standing or laying down, use your body weight to roll over the rear of the hip. Maintain pressure in one spot for 30-60 seconds while breathing deeply to allow the muscle to relax and release.

Spiky balls are excellent for rolling the TFL, a component of the hip flexor group that goes from the front of the hip to the inside of the thigh bone.

  • Calf muscles

Work the ball around your calf muscles with your hand.

How do you massage yourself with a ball?

Begin by removing only a few knots at a time, starting with the most uncomfortable location first. To relieve the uncomfortable sensation, the ball should be used to capture the knot in the muscle and provide gentle to medium pressure until the knot is released. As soon as you have located the correct region (you will be able to tell when you have done so), hold it in place and attempt to relax until only about 80% of the soreness is left. If you press too hard, the sensation may be too uncomfortable for you to relax, which contradicts the goal of utilizing a massage ball in the first place. Additionally, it may irritate the area where you are pressing. You're on the lookout for a "nice hurt." It is possible to roll the ball around to find additional delicate regions or simply enjoy going back and forth over the tense muscle with a gentle motion. If you believe the muscle is in need of it, you can repeat the exercise twice day. Following the release of the knot, do gentle exercises to the same muscle to help it recover. It is acceptable to train the muscle subsequently lightly, but avoid overexerting the muscle during the next 24 hours.

How long should I use a massage ball for?

To massage certain places, you can position the ball in these locations on your body, then slowly move your body back and forth and from side to side. Make certain that you are breathing normally. If you have tight spots, you can work on them for 15 – 60 seconds until your muscles relax, and then try to repeat the process for 15 – 90 seconds.

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