For just a few bucks you can purchase a lacrosse ball at your local sporting goods store to help manage pain. Most of us have seen foam rollers being used to loosen up someone in the gym. With balls, it is the same concept, just more concentrated in one area. They can be used on almost any muscle group or body part.
This method can be used for any of the following conditions:
- Trigger points
- Sore muscles
- Tight fascia
- Limited mobility
- Knots (Adhesions)
- Plantar Fasciitis
“Hurts so good”
The expression is exactly what we should be aiming for. Know that when you feel the tender area, that is not an area to shy away from because of the discomfort. We have to concentrate on these areas to break up or loosen what we need to get out of pain.
Because it increases blood flow and helps to prevent injury; it would be a good idea to incorporate foam rolling or this ball technique to a warm up. What makes the ball so effective is its concentration to one area. You can start off by using hand pressure to an area by holding the ball to an area then add pressure while rolling. If you want to add more pressure you can use the ball against a wall and use your body weight by leaning. One thing to note with using a wall is balancing the ball. You might have to readjust or pick it up if it falls. To get the max pressure, you will have to use the balls on the floor. Pinning it down and using your body weight plus gravity to get the release.
A common ache we all feel is sore feet. Long days of moving or standing can have us kicking off our shoes as soon as we get home. Roll a ball on the bottom of your foot. It would be a good idea to keep one at work. This is a good way to start off when you are new to this method. Enjoy!