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  • Writer's picture Sporty Healthy Habit


Massage ball trigger points aids muscle recovery and enhance joint flexibility at home.

There are specific crucial tips to keep in mind when using a massage ball on these body areas.

  • Start by warming up the area with gentle activity or a heating pad.

  • Hold the massage ball on the location for 20 seconds when you locate a point of tension or pain. The pressure should result in pleasurable muscle recovery.

  • Take deep breaths.

  • If it becomes too painful or uncomfortable, stop.

  • After that, stretch the region statically.

Massage Ball at home
Massage Ball


Hip flexors allow you to bend your leg at the hip joint. Tightness causes lower back pain, so it's essential to massage it frequently to loosen it up; using a lacrosse ball can aid myofascial release, which will help loosen any form of tightness.

  • Place the lacrosse ball under your hip flexor (upper thigh/pelvis) while lying on your stomach.

  • Slowly raise the leg to feel the release, then slowly lower it.

  • Allow the lacrosse ball to massage your hip flexor muscles by moving up and down and side to side with your legs and arms.

  • Massage for another 15-90 seconds if it is comfortable and pain-free.

  • Hold the ball in place for 15-60 seconds, or until the muscle relaxes. If you want to apply pressure on a specific tight spot,

  • Remember to relax your feet and breathe naturally.

  • To release your hip flexors, repeat as many times as necessary.

Slowly bending the knee, elevating the thigh, and lowering the leg in this position is an excellent advancement of the massage ball trigger point for the hip flexors. Repeat this method for 15 to 90 seconds, as long as it is comfortable and painless.


Do you have achy, tight hips? Here are several simple techniques to aid muscle recovery with a massage ball trigger point.

  • Start by placing the ball on the floor.

  • Place the ball on the outer part of your right hip, underneath the piriformis – just below the gluteus minimus.

  • Your left leg should be straight in front of you.

  • Cross your right ankle over your left thigh by bending your right leg.

  • Move around the area in small circular motions, pausing for at least 20 seconds every time you detect a knot or feel referred pain.

  • Then, with your right forearm propped up, pull your hips up and slip the ball underneath your right hip.

  • Return your right hip to the ball, resting below your hip bone but above your IT band.

  • Find a tight region with slight motions and hold it until the pain subsides.

  • Roll the Massage ball underneath your right hip bone.

  • Make little side-to-side motions until you reach a tight spot.

  • Hold for 20 seconds or more until the pain subsides, then continue.

  • Switch to the left after you've finished the right side.


Hamstring muscles are located across the hip and knee joints as they run down the back of your leg. Their primary role is to generate powerful and fast movements. Massage balls are ideal for myofascial release and hamstrings' muscle recovery.

  • Roll the bottom of your foot on the massage ball for one to two minutes on the floor. This maneuver should help you stretch your hamstrings more effectively by releasing the tissue. You can achieve increased flexibility in your upper legs by loosening your feet' fascia.

  • sit up straight after massaging your feet with your right leg stretched in front of you and your foot flat on the floor while your left leg is bent.

  • Place the massage ball under your right hamstring and press up with your hands to lift your glutes off the floor.

  • At each position, use your hands to help you move forward and backwards over the ball, and roll your leg from side to side.

  • You can also flex and twist your right foot inward and outward to target bothersome places.

  • It's crucial to roll the ball across your muscles rather than parallel to them while using this technique.


Because of the long hours spent sitting, many individuals have tight thighs; this can cause hip, knee, or back pain and disrupt movement patterns. Follow these instructions for myofascial release in your thighs using a Massage ball.

  • Sit in a hard chair or at a high enough table off the ground for your legs to hang freely. Move the massage ball around your thigh until you find a sore region.

  • Lean forward and be sure to rest your arm on your thigh and your entire body weight.

  • For 30 seconds, slowly stretch and bend your knee.

  • Repeat as needed with the ball.

Muscle Pain in calves
Muscle Pain


Due to the structure of the knee, all its parts cannot be massaged the same way with the massage ball.

So here is how to massage the parts of the knee:

Above the knee:

  • Position the ball slightly above the kneecap in the meatier area of the quad on your stomach.

  • Kick your heel slowly toward the ceiling while bending your knee,

  • then straighten your leg.

  • Repeat for another minute.

Outer knee:

  • Turn over onto your side, flat on the ground.

  • Bend the knee of your lower leg and bring it in front of you. Place the ball or roller immediately above the kneecap, underneath the side of the thigh that is on the ground (IT band).

  • Repeat this motion for one minute, extending and straightening your lower thigh and bending it back in.

The inner knee; is the final straw of the massage ball trigger point. You're going to feel your VMO muscle.

  • Return to your stomach and bring your knee to the side.

  • Place the ball or roller directly above the kneecap, under the inside part of your quad.

  • Repeat the "extend-and-bend" motion from the previous two actions for one minute.

  • Repeat the movements on the opposite leg.

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