Mike Gillis RMT
Moncton Massage Therapy

A massage ball can be an amazing tool for trigger point therapy. Massage therapy can reduce or eliminate pain, increase range of motion, improve blood flow and help recover from sore or tight muscles.

If you ever had the pleasure of receiving a professional deep tissue massage then you know the good pain that provides relief. When you can’t get a massage, a massage trigger point ball is a great tool to mimic the pressure produced by a massage therapist. Some balls are harder then others but even a tennis ball can help make a difference.

Just like stretching consistently, using a massage ball is great for self-recovery.

How To Use

Depending on what area(s) you’re working on, you can use your hands to roll the ball over your sore muscles, you can sit or lay on the ball, or put it in between a wall and your body.

• Begin by gently moving the ball around in a circular motion to warm up your fascia and the muscles in the area that’s causing the pain and tension
• Once you find a painful area, gently roll it back and forth (about 2-3 inches)
• Then stop on the painful area, apply moderate pressure for about 30 seconds or until you feel the pain melt away (hold for a max of 2 minutes)
• While holding the pressure, take some nice deep breaths allowing oxygen into the muscles and helping them release
• Then gently move the ball around in a circular motion to help flush the area

Caution

• Stop if you feel any numbness, tingling or excessive pain
• Don’t press on your joints or bones
• Do not put under spine

 

How To Use A Massage Trigger Point Ball

Tight Glutes – can cause pain and discomfort in the low back and hip region.

1. Stand with your back against a wall with the massage trigger point ball between the wall and the meaty area of your glutes
2. Move up and down and side to side until you find a tender spot
3. Relax your weight into the wall, allowing the ball to apply pressure on this area
4. Hold this for 30 seconds, or until you feel the pain subside
5. Repeat on the other side

Tight Hamstrings – due to increased amounts of time spent sitting. This can contribute to hip, knee, or back pain, and can impair movement patterns

1. Sit on a hard chair that’s high enough off the ground to let your legs hang. Place the massage trigger point ball under your thigh, moving it around until you find a tender spot
2. Lean forward and rest your arm and your body weight on your thigh
3. Slowly extend and bend your knee for 30 seconds
4. Move the ball as needed and repeat

Tight Upper Back and Shoulders – common area to hold stress and pain from overuse

1. Stand with your back against a wall with a massage trigger point ball between the wall and your upper back. Position the ball on one side of your spine
2. Move around in all directions until you find a tender spot
3. Relax your weight into the wall and cross your hands over your chest
4. Continue to move up and down slowly, massaging any knots or tender areas you may encounter
5. Repeat on the other side

Tight Chest – can contribute to poor posture and cause neck and back pain

1. Stand to face the edge of a wall or doorway
2. Place a massage trigger point ball on your chest muscle close to your armpit
3. Lean forward past the edge of the wall and slowly roll the ball on the chest and shoulder area
4. Once you find a tender spot, relax into that position. You can slide your arm up and down the wall for added benefit. Continue to move around slowly in small circles to gently massage the area
5. Repeat on the other side

Feet (Plantar Fasciitis) – causes pain in the bottom of the foot

1. Sit comfortably with your feet on the floor
2. Place the massage trigger point ball under the arch of your foot
3. Lean forward, putting weight on your affected side. Slowly roll the ball back and forth along the arch of your foot
4. Continue for 30 to 60 seconds
5. Repeat on the other side if necessary