Tennis Ball Self Massage: Stop Your Muscle and Joint Pain
Static stretch the muscle afterwards. All you need is a tennis ball and a yoga block. Calves Our calf muscles are made up of the gastrocnemius — the largest calf muscle — and the soleus — a large, flat muscle that lies underneath the gastrocnemius. Trigger points in these muscles can lead to pain in the back of the knee, calf, and the instep of the foot. Full Calf Release Start by placing your ball on the floor. Position your lower leg so that the ball is placed directly above your Achilles tendon. Place your left foot on the floor to help you roll forward and back on the ball.
Slide your body forward to roll the ball up towards your knee.
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Stop whenever you find a knot, hold for 20 seconds, and then move on. Soleus Release Begin by placing your tennis ball on the floor. Position your lower leg on the tennis ball so that it rests right above the Achilles tendon. Let the full weight of your leg press down on the ball.
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Take tiny movements until you find a tight spot, then hold for 20 seconds. Medial Soleus Release Place the ball on the floor. Then lie down on one side so that you can position the ball on the inside of your calf, above the ankle. Take small movements up and down until you find a knot, then hold for 20 seconds.
Gastrocnemius Release To begin, sit on the floor. Place a yoga block in front of you and put your tennis ball on top of it.
Position your right leg so that the meaty part of your calf is resting on the ball. Place your other leg over the leg you are massaging and cross your ankles. Then place your palms down by your sides with straight arms.
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Press up with your arms to lift your hips and feel the tennis ball press into your calf. You can make small movements until you find a point of tension. Hold down for at least 20 seconds and then gently release. Tibialis Anterior This is the largest muscle found on the front of the leg. It is located in the shin region, on the lateral outer side of the shin bone.
The tibialis anterior contracts to lift the foot and stabilizes the foot during walking and running. Tibialis Anterior Release Start by placing one foot on a step in front of you. Place your tennis ball against the muscle and hold it with your palm. Use firm pressure to slowly roll the tennis ball up and down the tibialis anterior, stopping when you find a point of tension. Tibialis Anterior Release with Block To begin, place a yoga block on the floor and place your tennis ball on top of it. Kneel down over the block in a tabletop position on your hands and knees.
Place the lower part of the tibialis anterior of one leg on top of the block, using your arms and core to control the amount of pressure you are applying. Walk your hands forward to roll the ball up your tibialis anterior towards your knee. Stop for 20 seconds whenever you find a point of tension. Peroneals These are a group of 3 muscles that are found outside of the calf.
Tennis ball massage is usually the most useful in the muscles of the back and the hips: Many other locations are awkward especially for beginners , and you may find it difficult or impossible to apply pressure effectively. If you are wincing or gritting your teeth, please be more gentle with yourself.
You need to be able to relax.
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Once you have adjusted yourself to achieve the right pressure, relax as much as possible and wait for the sensation to fade to about eighty percent of the original intensity. This can take anywhere from ten seconds to a few minutes. Lie down on a tennis ball, placing it in approximately the right location.
You do not have to be precise. Trigger point massage often provides only temporary relief. Here are some basic tips and tricks to help make it last as long as possible:. Lacrosse balls are less common and much firmer, but they have a great rubbery texture that makes them easy to work with, and less prone to slipping. The Kong dog toy is an amazingly good self-massage tool! There are, of course, countless simple commercial self-massage tools: I even know a therapist who collects smooth river rocks — seriously —and gives them away to patients as self-massage tools. Tight peroneals can lead to knee pain, so I highly recommend loosening them up with your tennis ball too.
Place your foot on top of your tennis ball and roll the tennis ball around all areas of your foot while applying as much pressure to the targeted leg as possible. Lastly, if you found this guide useful please do me a favour and share it with your friends — the more people that can cure their muscle aches and pains themselves the better! I found this out the hard way, which led to 12 months of physiotherapy plus cortisone injections. Good form is vital.
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Out of interest what did you injure? My right shoulder, thanks for asking. After all the treatment I had to have, I made sure I got some really good coaching sessions at the Gym.
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He gave me a bunch of range-of-motion exercises that I do every day at home which have been a real help, plus a set of graded warm-up exercises to do at the gym before a work-out. I also warm-down afterwards on the stationary bike for 10 minutes. I wanted to add a video demonstration of me performing each trigger point but it was too difficult to get the right camera angle to actually demonstrate what was happening haha.