A Spiky Massage Ball Exercises

A spiky massage ball may look rather strange – in fact, at first glance you might think it’s a dog toy, and Fido would probably love to dig his teeth in, but this ball is definitely not something you want your four-legged best friend to destroy, as it’s an incredible tool to relieve those tired, sore feet after a long day and, much more.

They come in a variety of sizes and are often used by massage therapists and physiotherapists for relieving muscle tightness.

But they’re becoming increasingly popular for at home use too, allowing one to perform massages on themselves.

The balls work by stimulating tissues that are directly beneath the skin. When used with calm, relaxed breathing, the spiky balls also help to relieve muscle tension.

Here’s a closer look at why you should roll your foot, or feet, over a spiky massage ball. It does a whole lot more than serve as your own personal foot massager.

1. Preventing foot and ankle injuries

2. Improving circulation

3. Relieving headaches and migraines

4. Lowering blood pressure

5. Reduces depression and anxiety symptoms

6. Decreases the pain of plantar fasciitis and flat feet

7. Reducing the effects of edema in pregnant women

How To Use The Spiky Ball To Massage Your Feet

Now that you know why you should roll your foot over that spiky ball, here’s how to do it.

There are actually a number of ways you can massage your feet with a spiky ball. 

You can sit in a chair and simply take turns rolling each foot over the ball in any direction you wish, apply as much or as little pressure as desired.

Another option is to stand upright while holding onto something for balance.

 Then, stand on one leg and gently move your foot on the ball for a wonderful, deep massage – a larger spiky ball is better for this purpose as you’ll have more control and stability. 

Aim to perform the massage for at least 30 seconds on each foot.

Calf massage- 

To massage your calves, lie down on the floor and place the ball underneath them. 

Use your body to gently move the ball around. You can move it in any direction that’s comfortable and provides relief.

Glute massage- 

The glutes are especially prone to soreness and tightness since we use these muscles so frequently on a day-to-day basis.

 Giving them a massage using a large spiky ball can relieve both. Lie on the floor with your legs out in front of you and then place the ball underneath your glutes. 

Use your hands to stabilize yourself and then gently roll the ball for relief.

Shoulder massage- 

The shoulders are also prone to tension, especially when working at a desk all day. 

To massage them, lean against the wall and place a small spiky ball on the inside of your shoulder joint, near the end of your collarbone.

 Roll it gently across the pectoral region, moving side to side. Try to focus on specific areas of tightness as you find them, rolling the ball in a few different directions.

 You can do the same on the back of the shoulders, moving the ball from one shoulder to the other, across the back.