Why and when should I use my massage ball?

- Lincoln Yeung

Our muscles have areas of tightness that we often refer to as “knots" or “trigger points", these spots are often tender and sore, but as soon as your physiotherapist works their magic and releases these, you feel great! However, when your next physio appointment is a week away, you can get some relief by using your trusty massage ball!

Upper Traps & Levator Scap – Neck & Shoulder pain

Place your hand over the bulky muscle on your shoulder, where your finger tips end – that is the spot to place the ball. Put pressure against the ball into the wall and lift your arm up and down slowly to around 100 degrees.

2. Quadratus Lumborum – Lower back pain & Hip pain

Place your hand on the side of your hip and then roll your hand backwards and you will reach your QL muscle. Laying down, place the ball there and roll with pressure downwards to the floor.

With experience in both hospital and private clinic settings, Wendy tailors treatments to individual needs. Outside of work, she enjoys hiking and exploring new restaurants. She is dedicated to helping patients achieve optimal physical function and well-being.

3. Gluteus Max & Min – Lower back pain, Leg pain & Hip pain

Place your hand on the middle of your buttocks, where the side of your thumb is, is where you place the ball. Sitting or laying with legs bent, place the ball there, roll onto it, you may cross the leg (ball side) over to the other knee for added pressure.

4. Foot and Arch – Foot pain, Plantar Fasciitis & Flat feet

Place the ball starting from the heel and roll it towards the toes, you can also place the ball on your arch and focus on that area. Do this in sitting, apply only moderate pressure as it is easy to bruise the tissue. You may even freeze the ball to make it cold, this is a nice way to relieve inflammation.

When to see a Physiotherapist?

Using the massage ball regularly in your recovery routine is great but using a massage ball alone is not enough to relieve tension. Muscle tightness can be caused by both weakness and over-use. If you continue to experience pain or problems, reach out to our Physiotherapist for a thorough assessment!