Suffering from muscle tension? This issue affects 85% of people at some point in their lives. Massage guns and fancy rollers are all the rage on social media, but you do not have to buy these novelties to ease myofascial pain. Discover simple ways to relieve that tension with the things you have at home.
Most of us could use a massage. You may try different things to relax — buy THC gummies, take a warm bath, use aromatherapy, etc. None of them help to remove trigger points in the body. You will be surprised to know what a hand-sized ball can do. It is a great implement for free self-massage!
How to Get a Good Massage Using a Ball
Basically, the ball should be used for massaging any tight spots in your body. It is not necessary to buy special versions touted on Instagram. You can take a tennis ball, golf ball, lacrosse ball, baseball, or squash ball that has been lying around your house.
Your goal is to cause myofascial tissues to release. This reduces pain, as tension in trigger points subsides. You may have heard about these areas before — they appear due to repetitive movement patterns and are also referred to as knots. These problems are not resolved with stretching. Much like knots on a rope, trigger points will not disappear if you stretch the muscles. Instead, they will only get stronger.
By rolling out your tight points regularly, you can avoid issues in the future. Caring for your body today may prevent the need for painful and invasive surgeries down the road. Sounds convincing?
What Type of Ball Is Best?
Basically, any type of ball is suitable. To maximize results, you should use different balls for different muscle groups. For example, tennis balls are the most universal. They may be used for most areas, particularly larger body parts. Your feet or hands require something softer — a squash ball or a handball. Softballs, baseballs, and different basketballs may be used for massaging large muscles like hamstrings or glutes.
Roll Out Knots the Right Way
First, identify the trigger point. The knot is usually painful to the touch and slightly raised. Do not worry about precision — there is no wrong way to go about rolling. Even if you massage the surrounding area, relief will still come.
Spend between 60 and 90 seconds on each point. In the beginning, the pressure should be moderately uncomfortable. Gradually, the trigger point will become less reactive. For maximized relaxation, follow up with a fast static stretch, such as toe touch in a seated position.
Try It Today!
Myofascial release is effective, and it does not require special equipment. You can take practically any old ball you have and relieve that tension in the knots. Massage your feet, hips, glutes, hamstrings and back. You are bound to feel the effect!