Self-massage is a great, cost-effective way to reduce recovery time, speed muscle-tissue regeneration and relieve the muscle pain we so often feel post-workout. Even if you're feeling great, self-massage can help to prepare your muscles for a workout by increasing blood flow and assisting the warm up process.
Here are a few helpful things to know about using a massage ball:
Think of the massage ball as a smaller version of your muscle roller. It is ideally used before and after a workout. Before, to increase blood flow and circulation and after to eliminate trigger points and inflammation of the thick tissue, or fascia, that runs along the bottom of the foot connecting the heel to the toes, commonly referred to as plantar fasciitis.
It enables you to "roll out" those hard to reach places that your roller won't quite reach, like the arch of the feet, heels, hands and back.
Whether you are an avid runner, hiker or someone who stands or walks a lot, using a massage ball for 5 - 10 mins a day can bring much needed relief to sore muscles. You can even use a massage ball while you are at your desk catching up on emails or reading to the kids before bed. In a seated position place the ball under the arch of your foot and roll it back and forth along the length of the arch for a few minutes. Put good pressure on each area of the arch being careful not to miss the ball of the foot and the heel as well - your feet will thank you!
To release trigger points in your back muscles stand against a wall, placing the massage ball between your back and the surface of the wall. Be sure to steer clear of your spine! Move up and down letting the pressure of the ball ease into the muscles and surrounding soft tissue.
For an added benefit pull your arm across your chest and use your other arm to support it, letting the arm relax. This will open up the muscles and allow for a deeper massage.
After a couple of minutes, move the ball to the other side of the back and repeat.
ViggoPro offers a free massage ball with each of our ViggoPro Muscle Rollers!
Check it out here.