As an athlete, fitness buff, or generally active person, sports massages are important for your recovery process, as they ensure your body stays in an optimal condition at all times. But not everyone can afford to get a massage after every training or exercise session, which is why massage balls are so handy to have.
These massage balls help to relieve tension, unravel knots, reduce pain, and improve flexibility in the body.
Besides, they are also a must-have for people with sedentary lifestyles, as it helps to relieve stiffness and increase blood flow.
You can use massage balls to reach areas that are not easily accessible with your fingers like the neck, shoulders, glutes, hamstrings, feet, and calves. Massage balls, typically come in all shapes, sizes, and designs, and it can be difficult to choose the one that is right for you, as each of them has its uses and benefits.
This article will discuss everything you need to know about massage balls, from the types to how to choose them, benefits, and how to use them. We’ll also take a look at the top massage balls in the market, so let’s get right to it.
Price- £9.75
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The Kieba Massage Lacrosse balls are the same size as standard lacrosse balls and they are perfect for targeting tight muscles and knots. They are made with standard rubber material, which ensures their durability even with extended use. These balls usually come in a set of 2, and even though they have a smooth surface, they have an excellent grip that prevents it from slipping ways during use. Besides, you can find these balls in different colors ranging from red to blue, orange, yellow, pink, purple, and green.
Price –£12.76
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The TriggerPoint Foam Massage Ball is ideal for beginners and people that need a soft massage ball. This foam ball has a dense surface that aids in gripping the muscles to keep it pain free, and they come in two sizes, a 2.6” ball and a 5” ball. The smaller foam ball is ideal for targeting small areas of the body like the feet while the larger one is best for larger areas like the back and chest. Besides, the foam material is non-slip, ensuring it stays in place while in use.
Price –£18.67
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This massage ball features a trigger point massage grid, designed to target sore muscles from multiple angles, and deep ridges that will reach into inner muscles to ease tension and relieve tightness. The Epitomie Fitness massage ball is made from rubber, and you can use it to cover large areas on the body like the chest and back. The surface texture of this ball also ensures a good grip on different surfaces, and it comes with a travel bag for easy transportation.
Price – £14.98
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The Pro-Tec orb is made from high-quality EVA foam and it is designed to deliver deep tissue massages that reduce soreness and improve blood circulation. It features a textured surface that enables you to target hard-to-reach areas like the hamstring and shoulder blades. The EVA foam ensures its durability even after continuous use and you can find this ball in two colours – pink and blue and three different sizes – 3”. 4.5” and 5”.
Price – £10.88
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The Active ProZone Massage Balls, which are 2.5” and 2.75” in diameter, are a good massage ball to use for your deep pressure physical therapy. These balls, usually in a set of two, are made of 100% durable rubber that ensures a good grip while you are using it. They come in different colours with their own mesh bag, making it easy for you to carry them with you on the go.
Price –£26.27
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These massage balls made from thermoplastic rubber are designed to offer deep tissue massages, and the massage grid feature on this ball offers a strong grip that enables you to massage without slipping. They are 3.2” in diameter and are best for trigger point massages as well as large muscle group massages.
Besides, this massage ball is made from durable material that ensures it doesn’t lose its shape after regular use.
Price – £78.66
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This vibrating massage ball offers three vibration settings, enabling you to customize your massage experience. You can use this massage ball to target hard-to-reach areas of the body and loosen tight muscle groups. Plus, this cordless massage ball comes with a charger you can use to charge it.
However, it is more costly than most of the other massage balls we have reviewed.
Price – £8.99
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This 2” massage ball is best for targeting small areas of the body like the hands and feet.
The TriggerPoint MobiPoint massage ball has a textured surface that makes it easy to stimulate blood flow and relieve muscle tightness and soreness. It has excellent grip, ensuring its stays in place while in use.
Price –£5.25
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This foot massage ball is best for massaging the soles and balls of the feet to prevent injuries, and you can use it to massage other areas like the hands. It is made of non-slip rubber, and it has star shaped spikes that aid in targeting trigger points. You can carry this massage ball anywhere with ease as it measures just about 2” in diameter.
Price – £12.01
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These massage balls, shaped like peanuts, are great for beginners as they are soft and firm. The Champion Sports lacrosse balls are made from durable rubber that will not lose its shape with continuous use, and they are good to ease tension in different areas of the body like the neck, shoulder, back, and feet.
Price – £47
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This peanut-shaped vibrating massage ball enables you to relieve aches and tension with ease. It features four different vibration levels, enabling you to customize your experience to your liking. Also, you can use this ball to target hard-to-reach areas in the body.
A massage ball is a type of massage tool, usually made of rubber or plastic that is used for localized massage therapy and they are effective in massaging hard-to-reach areas like the neck, lower back, shoulder, and upper back.
Massage balls are also crucial for performing a myofascial release, a type of physical therapy that helps to ease tension in different trigger points around the body and restore range of motion to those areas. These balls are designed precisely to mark trigger points and break up restrained soft tissues in the body.
Besides, different studies have confirmed that massage balls are effective in improving muscle performance and reducing muscle tightness. One study published in the Journal of Sports and Medicine showed that massage balls help to prevent muscle injury – showing why top massage therapists use massage balls.
Massage balls typically come in different shapes and sizes, and they are good tools to use whether in the gym, at home, or on the go. You can find them in a variety of styles, some with textured surfaces, and others with smooth surfaces. Some massage balls look like tennis balls or lacrosse balls, and they are generally quite affordable.
However, regardless of whether you are a professional athlete or a beginner, it is important that you choose the right massage ball as there are many types to choose from.
Let’s take a look at some of the types of massage balls and how they can be used as massage techniques.
There is no one-size-fits-all massage ball for everyone, as not all balls are the same. There are different factors you have to consider when choosing a massage ball like the body part you want to massage, pain tolerance, and your budget. Outlined below are some key features for you to focus on when choosing a good massage ball.
Massage balls come in different sizes from golf ball sizes (42.7mm) to large sizes (100mm), and the size you choose will depend on the part of the body you want to target. A small massage ball will be more useful in targeting small areas like the soles of the feet, hands, and forearms than large muscle groups like the glutes, shoulders, and quads.
Massage balls with a diameter of up to 70mm or more are best to use when massaging the chest, which is the largest surface of the body. For the neck, hamstrings, buttocks, calves, and back, you should opt for massage balls with diameters between 61mm and 75mm. Also, the feet, forearms, and hands, which are the tiniest parts of the body require a much smaller massage ball with a diameter between 42mm and 60mm.
It is important that the massage ball stays stationary, especially when in use. This why weight plays a big role in the massage ball you choose because the heavier the ball, the more likely it’ll stay in place while you are using it. Solid massage balls are a preferable option to inflatable balls because of their weight and the former deform predictably as opposed to the latter.
For general massage on different parts of the body, it is best to opt for round massage balls. But if you want an intense deep trigger point massage, unique shaped massage balls are the best option for you.
There are soft and hard massage balls, and the type you choose will depend greatly on the body area you want to massage. This is because the density of the ball determines the intensity of the massage. Soft massage balls are good for softer massages or for painful areas of the body but they won’t be able to release any trigger points. Besides, you can use hard massage balls to provide deep tissue massage and target trigger points in the body. However, the firmness of the ball you choose will depend on how tight your body is.
The grip is a very essential feature for your massage ball to have, especially if you are using it on smooth surfaces like wood or tiles. The grip of the massage ball enables you to control your movements while using it against a surface. You need to choose a massage ball with an excellent grip to prevent it from slipping while you are using it, as tennis or hockey ball would. Besides, the best massage balls with excellent grip are usually made from a natural rubber material.
Most massage balls are designed to be round with smooth surfaces. However, you can find massage balls with unique designs that are developed to provide additional relief and target different trigger points at the same time. But if you are a beginner, it is best to stick to the round designs.
Massage balls are usually made from rubber, foam or PVC with rubber balls being the hardest and foam balls, the lowest. If you want a more intense massage, you should opt for the rubber massage ball. The foam balls, on the other hand, have a bit more give than the rubber ones and they are good for injury recovery.
Most massage balls are affordable and they typically cost from $10 upwards. If you can, you should opt for massage balls made with high-quality materials as they are usually more durable but they shouldn’t break the break.
You need to choose a massage ball that will last even after regular use. This is why you should choose massage balls made with durable materials that can withstand regular use without disintegrating or losing their shape.
Most massage balls are smooth and good for general massages, while others have textures surfaces with bumps and spikes that aid in trigger pointing. Massage balls with textured surfaces also provide grip, ensuring the ball stays in place while you are using it. Plus, the surface texture you opt for depends majorly on how intense you want your massages to be.
Research has shown that massage balls are good for you, whether you are active or not, as they have a ton of benefits from increasing joint range of motion to relieving pain, reducing muscle soreness, and enhancing muscle recovery. Highlighted below are a few other reasons why massage balls are good for you.
Massage balls help to stimulate blood flow and increase blood flows to the areas of the body that are injured or affected. Muscle tension and injuries tend to reduce blood flow, making it difficult for those areas to heal or get relief. But with massage balls, blood flow increases as they replace blood in the muscles with new, oxygenated blood, encouraging the healing of injuries and sore muscles in different parts of the body.
As stated earlier, massage balls help improve muscular range of motion and using them consistently before working out helps to increase your flexibility. Massage balls help release tight ligaments and tendons which all play a role in reduced flexibility. Besides, with high flexibility, the risk of injury is reduced.
Massages of all forms, plus ball massages, are beneficial to nerve pain as they are used most times to treat nerve pain and improve nerve function.
Ball massages increase the effects of dopamine and serotonin, which are important for physical and mental health, aiding in improving your mood. Self-massaging with massage balls will also strengthen your muscle function, ensuring that you are performing at your optimum best.
Massage balls are good for targeting pressure points that can lead to injuries if not taken care of. Besides, using them during warm-ups helps to increase blood flow and reduce the risk of injury.
Massage balls help to release tension and pain in the muscle, making you relax. If your muscles are tight and sore, you will be tense, and hence, not be able to relax. Massage balls help you find the relief you need to relax and enjoy your REM sleep.
Massage balls are easy to use, and you can use them against almost any surface like a wall, floor, or the back of a chair. You can use a massage ball on different parts of your body by applying pressure with the ball on the tight areas of your body, and it is good as a pre-workout regimen as it helps to activate different muscle groups. Additionally, you can move your body over the ball to release tension in some of the tight areas, and you should apply pressure on the pressure points until the pain slowly goes away.
There are different ways you can add extra pressure to relieve pain and ease sore muscles– you can either lean into the ball more with your body or hold the position for some time before massaging the muscle. With this massage tool, you are in complete control of how deep you want the message to be. For a light massage, you can use your hand to roll the ball over the tight area, and for a deeper massage, you can use your body weight to lean into the ball.
Yes, you can. While lying on your back, hold the ball in a tight spot and take deep breaths to help release the tension in the neck. Another way of using massage balls for your neck is by rubbing the ball with your opposite hand over the area.
In a sitting or standing position, step lightly on the ball and roll the ball on the area where you feel tension using a back and forth motion.
Place the ball on the tight area on your buttock and lean against a surface with your body to apply pressure. Use different movements like the up and down and sideways motion to ease the tension.
Place the massage ball between your neck and shoulder blade while resting your back against any surface, preferably a wall. Lean into the wall gently using a range of motion until you release the knots on your shoulder.
The number of times you should use a massage ball depends greatly on the gravity of the pain or tension you are feeling. You can repeat the massage process twice daily if the trigger points need additional attention.
However, it is vital that you visit a sports massage therapist if the pain does not lessen after prolonged use of the massage ball.