VO3-1258A The benefits of lacrosse ball massage: Reduced soreness and fatigue after exercise Increased muscle performance Increased range of motion in the joints Improve blood flow and nutrient distribution Body Areas Foot Have you heard the Alexander Pope Quote: “As the twig is bent, so grows the tree.”?This is a perfect analogy for the body. Much of your balance and posture start at the base in your feet! As you walk, run or jump, the complex series of joints and ligaments in your foot is meant to act as your body’s shock absorber. If the foot is too stiff, it can lead to an increase in pain or stress for the joints up the chain. So, are you ready to loosen up tight muscles and break up scar-tissue? Let’s get to it! You can do this move sitting or standing. The difference is simply the amount of pressure you are applying to the ball with your foot. If you are sitting, you can increase the pressure by leaning forward with your forearms on your thighs. If you want to stand but are having trouble with balance, hold a wall, steady table, or chair for added stability. Place the lacrosse ball under the arch of your foot. Picture your foot divided into four quadrants. Treat one quadrant at a time by rolling the ball back and forth and side to side. Even your toes will love a good roll over the ball. Aim to spend 30 to 60 seconds per foot giving extra attention to areas of higher tension. This technique is also great for those seeking to relieve plantar fasciitis. The plantar fascia is a thick band of tissue along the sole of your foot. Pain occurs when it becomes inflamed or irritated. Using the lacrosse ball to perform self-myofascial release can help break up adhesions and reduce pain. We bet your feet are feeling great now that you have released some tension. Let’s keep going and work the legs. Legs have a lot of muscles and they all work differently. Standing, running, weight training and even sitting at a desk all day can all affect blood flow and muscle tension in the legs. Making self-myofascial release a part of your routine will relieve tightness and improve flexibility. Calves Trigger points in the large muscles at the back of the calves can manifest as pain in the calf, back of the knee and the instep of your foot. Sit on the floor with your leg stretched out, place the ball right above your Achilles tendon. Keep your ankle in a relaxed position, neither flexed nor pointed. Place your other foot flat on the floor to help you roll back and forth over the ball. Slowly roll your leg over the ball towards the back of your knee. When you find a tight spot hold the position until the spot releases and the pain dissipates, then continue your roll. Point and flex your toe to really work the muscle knots. Try changing your position to roll the sides of your calves as well. You can also use your hand to roll the ball over the muscles of the lower leg. In the interest of balance, remember to give the shins some treatment too. Start in a tabletop position on your hands and knees. Place the ball under one shin and just like before, slowly roll your leg over the ball applying as much pressure as you are comfortable with. Pause when you feel a trigger point or tight muscle, to allow it to release. Hamstrings There are two options for using the lacrosse ball on your hamstrings. You can sit on a raised surface or use the floor. Sitting on a chair or table: Sit in a hard chair with the ball under your hamstring muscle. Relax your leg letting it dangle. Slowly roll your ball up and down the length of your hamstring and back and forth across it. When you find your trigger points, hold that position until they release. You can also flex and extend your leg until you feel the pressure release. If you want to apply more pressure, lean forward and rest your arm and bodyweight on your lap. On the floor: Sit on the floor with your legs stretched out in front. Place the ball under your knee and slowly roll your ball up and down the length of your hamstring and back and forth across it. When you find your trigger points, hold that position to allow them to release. If you want to apply more pressure, put the weight of your other leg over top of the leg you are treating. For a BONUS release while you are here, put the ball at the back of your hip and sit on it. Let your bodyweight apply the pressure. Rotate slightly from side to side until you find a trigger point and breathe through the release. We are almost through the lower body. Let’s hit the glutes. Gluteus Maximus, Medius and Minimus Sitting for long periods can cause glute muscles to lock up. Rolling out the glutes can help relieve lower back tension and pain, as well as knee pain. Sit on the floor with your knees bent, feet flat on the floor, and place the lacrosse ball under one side of your glutes. Slowly roll back and forth and side to side. Cross the leg you are treating over your other knee to target the deeper hip rotator muscles (like the piriformis). Support yourself with your hands on the floor to adjust the amount of pressure you are applying. Spend 30 to 60 seconds per side, holding on tight spots. Gluteus Medius This muscle is located on the side of your hip. Tension here can lead to hip pain and affect stability. Lie on your side with the ball placed on the side of your hip, just below the pelvic bone. Slowly roll over the ball, using your arms and other leg to support your weight. Spend 30 to 60 seconds per side. Now let’s move to the upper body and treat the back. Upper Back A lot of tension from daily stress and computer work accumulates here. Relieve tight muscles between your shoulder blades. Lie on your back on the floor, place the ball between your spine and your shoulder blade. (Avoid placing the ball directly on the spine or shoulder blade bones.) Hug yourself to open up the space between your shoulder blades. Slowly roll back and forth and side to side. You can also raise your arm up and down to work the muscle under the ball. Spend 30 to 60 seconds per side. You did it! Now clean your massage ball with warm, soapy water and let it air dry so it’s ready for next time.
