The Ultimate Guide to Using a Massage Ball Roller for Muscle Relief

The Ultimate Guide to Using a Massage Ball Roller for Muscle Relief

Regular massage is a vital practice for keeping your muscles and fascia healthy. In combination with regularly seeing a great massage therapist, a home-based massage routine can be a great addition to your list of healthy habits. One of the most common treatment methods to alleviate muscular pain and post-workout soreness is the massage ball roller. It is a great treatment option to mobilize tight tissue.

Sometimes the key to alleviating your pain or soreness is all about selecting the right tool, and a muscle massage ball might be your perfect new weapon to fight muscle pain. A massage ball is firm and contours well to muscles of all shapes and sizes. Due to its smaller size, it can be more effective at working the area between muscle groups, and it also allows you to apply concentrated pressure to the muscle belly using your body weight. Most importantly, the compact size of a massage ball allows you to carry it with you for instantaneous use.

The massage ball can be a great tool for a wide variety of conditions. Here are some of the conditions and how it can be utilized to treat pain.

Upper Back and Shoulder Pain or Tightness

Our back is one of the largest muscle groups in our body. Your shoulders are incredibly complex, with tendons and small muscles all working in tandem to create movement. Tight shoulders and knotted back muscles can be a real source of pain on and off the pole. The massage ball roller may be a more suitable tool to address these muscles.

Laying on your back, place a massage ball between your spine and the shoulder blade. Bring the arm, on the treatment side, across your body to help per-stretch the muscle. Gently move your body, allowing the massage ball to work your areas of tightness.

Plantar Fasciitis

Plantar fasciitis is a common issue of heel and foot pain, typically caused by inflammation and tension in the plantar fascia, a thick band of tissue connecting the heel bone to the toes. This condition is very debilitating, impairing everyday activities and limiting mobility. This recognizes the necessity of an effective tool like a massage ball to alleviate plantar fasciitis symptoms.

Place the ball in the arch of your foot, then apply pressure to the ball, rolling it along the length of your arch. For increased pressure, stand up and shift the desired amount of weight onto the ball while rolling it along your arch. This will mobilize your intrinsic foot musculature along with your plantar fascia.

Calf Pain

The calf muscles are notoriously prone to tightness and soreness, often leading to discomfort and reduced mobility during physical activity. The muscle massage ball roller is a unique, simple, yet powerful tool to address these common issues.

Sit with your legs straight out in front of you. Place the ball on the area of soreness and roll the ball in all directions to mobilize the tissue, making sure to apply the desired pressure. To assist with mobilization, “pump” your ankle while massaging the muscle.

Neck Pain

Stress, injuries, and long hours at a desk can be a literal pain in the neck. Research suggests that approximately 80% of people will experience neck pain in their lifetime. No matter the cause, if you’ve ever dealt with neck pain, you know how debilitating it can be. A massage ball roller can be a safe and effective solution to alleviate neck pain.

Place two massage balls in a sock and secure the open end. Now place the back of your neck in the V created between the two balls. Gently roll the massage balls up and down the neck, helping to release the tension in these muscles.

You can also move these massage balls to the base of your head and gently relax into them. This can help release the tension in the neck musculature that is often associated with tension-type headaches.

Ultimately, the massage ball roller gives you the right tool to target specific muscle pain. When it comes to relaxation, there is no better option than this kind of massage. The benefits of massage balls are endless, and they provide an opportunity at home that will leave your body feeling refreshed for days!

Say goodbye to muscle knots and tightness. Find your massage ball roller today at BFIT by AF.