How to Use a Massage Ball to Reduce Muscle Tension

Massage balls come in various sizes and shapes, from very smooth and solid, like a lacrosse ball, to tiny and soft, like a squash ball.

You can also employ a spikey massage ball.

• To use, place the massage ball (or a tennis ball) on a section of your body, apply light pressure first, and start making small circles with the massage ball. Move the ball over the entire space gradually.
• When you locate a place that seems sore, even though you want to relieve the strain, it implies you've identified a muscle that may need more attention.
• Continue to apply the pressed circles in this place gently - but not so hard as to cause pain (performing a little work daily on a sore spot will gradually release the muscle).
• Breathe deeply and slowly as you move into the soreness and relax the muscle.
• After a few minutes, release the massage ball (tennis ball) and compare how that spot feels to the exact location on the other side of your torso. Then, if necessary, repeat the procedure on the opposite side of your body.

"Different sizes and surfaces will feel distinctive to each person, so you'll have preferences for what sort of massage ball feels best in particular areas."

- Brett Williams, National Academy of Sports Medicine (NASM) Certified Personal Trainer

Applying this method to your whole body might take some time, so focus on one region at a time during each session, finishing a few sessions every week.

In my experience as a fitness coach, clients who follow this approach tend to see better results and feel more rejuvenated.

Ensure you hydrate after this therapy; your muscles will require plenty of water to heal after the massage.

• Using a massage ball can reduce muscle tension, stiffness, tightness, and discomfort to promote deep relaxation and better sleep, as per studies published by Research Gate [1]. Additionally, they have been scientifically proven to enhance muscular function and circulation, offering benefits that surpass traditional massage techniques.
• A temporary increase in localized blood flow benefits soft tissue health and circulation.
• Offers deep tissue massage, relieving them of stress and pain sensations and perceptions.
• They can also aid in recovery due to the capacity of a massage ball to produce self-myofascial release (SMR). According to studies published by the National Library of Medicine, this phrase defines the application of force to a muscle to induce muscular relaxation in the neurological system [2].
• Studies published by the National Institutes of Health suggest including percussive massage treatments in warm-up routines to optimize athletes' flexibility levels without losing muscle performance, a practice that could be replicated with massage balls [3].
• Enhances joint mobility.

Massage balls, like tennis or spikey balls, are effective for self-massage and SMR, reducing stress, and pain, and enhancing blood flow through acupressure.

As a fitness coach, I've observed significant benefits in clients, particularly athletes, using these for focused muscle relief.

They're especially useful for athletes rehabilitating from sports injuries, targeting precise muscle groups for quicker recovery.

"They may be employed to target difficult-to-reach places like your plantar fascia. Vibrating massage balls, which assist in reducing muscular tension by focused vibration, are also popular these days."

- Dr. Dan Giordano, Certified Strength & Conditioning Specialist

The purpose of these workouts is to stimulate only soft muscle tissue while avoiding bones and joints.

Massage Ball Chest

Put the ball on the upper chest while facing the wall. Press into the wall while pressing your chest to release the pectoral major.

Massage Ball Feet

Begin by placing the massage ball underneath the arch of the foot.

Gently roll the ball back and forth while pressing your body weight firmly into the ground to offer instant relief from the tight muscle.

Plantar fasciitis patients might also benefit from the massage ball.