How to Use Massage Ball in Rehab Training

Massage balls, also known as fascia relaxation balls, have become more and more popular among fitness groups as a new way to relax strained or sore muscles and fascia, as well as promote rehabilitation training. But in fact, it seems that people have not achieved the same recovering performance as expected. So, what is the reason behind that?

The fascia relaxation through massage ball is based on the principle of Autogenic Inhibition. It helps to relax the muscle, relieve muscle pain and improve muscle strength and functions. In addition, through the influence on the autonomic nervous system, it can reduce fascia tissue adhesion, scar tissue accumulation, reduce the overall muscle tension and the probability of injury.

Operationally, fascia massage works when pressure is applied within a specific intensity, amount and duration, to reduce pain and stimulate trigger points.  Here are some common errors of using massage balls in rehabilitation training.

First of all, running the ball too fast may not be the right way to massage fascia. When you roll too fast, you may not meet the requirements in terms of rolling pressure and time. Secondly, over-massage on a specific sensitive or pain area of the body might actually damage or strain the deep muscle tissues.

Massage Ball Movements

1. Massage for Foot Sole

To prepare, Stand on a yoga mat or sit in a chair, place the massage ball in the triangular support area of one of your foot sole.

To start, run the massage ball lengthways along the foot sole, apply pressure to roll the ball around, look for the trigger point, and hold on to the pain area until the pain is relieved.

2. Massage for the Back of Calves

To prepare, sit on a yoga mat. Place the massage ball on the midback of right calf with the left foot firmly on the ground. Give support to your body with your hands behind pressing against the floor.

To start, Roll up and down along the back of the calf to find the pain point. Hold on to the pain point until the pain is moderately relieved (at least 30 seconds).

3. Massage for the Back of Thigh

To prepare, sit on a yoga mat. Place the massage ball on the midback of right calf with the left foot firmly on the ground. Give support to your body with your hands behind pressing against the floor.

To start, Roll up and down along the mid-back of the thigh to find the pain point. Hold on to the pain point until the pain is moderately relieved (at least 30 seconds).

4. Massage for the Hips

To prepare, sit on a yoga mat. Place the massage ball right under your right hip with your right leg crossed over your left leg. Place your right hand behind pressing against the floor while another hand hold the left knee.

To start, move your whole body back and forth to locate the pain area and hold on to the pain point until the pain is relieved. (30 seconds at least)