Massage ball: Roll away your muscular tension (2024)

• Written by Neha Jain

People recovering from a strenuous workout or dealing with chronic pain, athletes, as well as a person unwinding after a long day can benefit from the massage ball — an effective tool designed to target muscle tension and promote relaxation. It is convenient and portable, effective in reducing pain and improves one’s overall well-being.

Benefits of using a massage ball

Massage balls offer numerous benefits for muscle health, flexibility and fitness. Sudam Shelar, a certified fitness expert from Mumbai, shares the benefits of using them:

• Massage balls help release muscle knots and alleviate tension by targeting trigger points. They also help improve blood circulation.
• They improve joint mobility and enhance flexibility by loosening stiff muscles and fascia, the connective tissue around muscles.
• By releasing tension in the fascia, massage balls help relieve soreness after a workout and speed up the recovery process.
• The pressure from rolling or pressing with a massage ball boosts blood flow to muscles, which delivers oxygen and nutrients for faster recovery.
• It helps with soft tissue release by targeting knots and sore spots in areas like the back, shoulders and feet. This helps reduce fatigue and tenderness.

Where to use a massage ball

A massage ball can be used in different areas. “Some of the most commonly affected areas are the posterior chain of muscles like glutes, hamstring and calves. These can shorten due to inactivity and prolonged sitting. So, it becomes important to release these muscles,” explains Vimal Sharma, senior physiotherapist, founder and director of Dr Vimal’s Physiotherapy and Sports Injury Clinic, Delhi.

One can also use it on the quadriceps, IT band, forearm muscles, biceps and triceps. The key is to avoid using it in the wrong area, as that can lead to increased pain and inflammation. You can try different angles and positions to find what feels most effective for you.

Who does it benefit the most?

“Athletes and fitness enthusiasts often deal with muscle soreness, tightness, and recovery issues after intense workouts. Massage balls help them improve range of motion and prevent injury,” explains Sharma.

People with desk jobs or sedentary lifestyles may require it, too. Long hours of sitting can lead to muscle stiffness, especially in the neck, shoulders and lower back. A massage ball helps relieve tightness in these areas and improves posture. “With age, muscles and fascia can become tighter, limiting mobility and flexibility. Using a massage ball supports overall mobility, making it easier to stay active,” adds Shelar.

It may also benefit individuals experiencing stress or anxiety, as they often carry tension in their muscles, particularly in the shoulders, back and neck.

“People recovering from muscle injuries or overuse can benefit from using a massage ball to help with rehabilitation. The ball can release tightness around the injured area, improve blood circulation, and speed up recovery. This should be done under supervision,” adds Shelar.

Precautions while using a massage ball

It is crucial to have basic knowledge of muscle anatomy as well as the right technique to use a massage ball. “Certain precautions need to be followed. It should not be rolled over a bony area, as it might aggravate the issue,” explains Sharma.

Experts share some tips for using a massage ball effectively:

• Choose your target area: Identify the muscle group you want to work on, such as the back, glutes, shoulders or feet.
• Position the ball: Place the massage ball between your body and a firm surface, like the floor or a wall. For smaller areas, such as the feet or hands, you can use a table or even your hands to guide the ball.
• Apply controlled pressure: Use your body weight to press into the ball, adjusting the pressure based on your comfort. Start with light pressure, especially if you are new to massage balls, and gradually increase it as you become more comfortable.
• Roll slowly: Move your body to roll the ball slowly across the muscle, focusing on any areas of tension or discomfort. This helps loosen up knots and promotes blood flow to the muscle.
• Focus on sore spots: When you find a particularly tight or sore spot, pause and hold the ball in that area for 15–30 seconds. This sustained pressure encourages the muscle to release tension.
• Repeat as needed: You can repeat this process in different areas or go over the same muscle again. Avoid overusing on one spot, as too much pressure can lead to soreness.

Takeaways

• A massage ball is used to relieve muscle tension, improve flexibility and promote blood flow.
• The correct technique of using the massage ball is important to prevent injuries.
• Massage balls can benefit a wide range of individuals, particularly those who experience muscle tension, tightness, or discomfort.