Nowadays, fitness training programs are at their peak. With every passing minute, more and more people are shifting towards using the equipment for the workout. For them, a workout is incomplete without using specific tools, like lacrosse balls. Yes, lacrosse balls have become an essential need for a lot of fitness freaks out there. Not just for them, but other people tend to use it for other purposes, like stress massages.
Lacrosse balls are different than the other balls. They are dense and hard. Also, when used under pressure they don’t get soft at all.
The main use of lacrosse balls in the fitness industry is to relax sore muscles and relieve pain. They can also be used as amazing massage equipment at times.
A lacrosse ball massage can be termed as a ‘self-myofascial release’. The muscles and organs of the human body are covered with a thin sheet of connective tissue known as fascia. This connective tissue coordinates with different muscles and holds them together. Pain occurs when the tissue disrupts and this leads to poor body movement.
With gentle pressure on specific body parts or triggering points, pain can be easily released. Besides lacrosse balls, foam rollers are used as well but lacrosse balls are easier to carry everywhere. For instant relief, nothing can be more effective than a lacrosse ball!
People who are new to this don’t know how to hit the right spot while using a lacrosse ball. Well, no need to worry anymore. To find out how to relieve pain through a lacrosse ball, let’s check out five efficient ways to use it:
1- Massage Near the Chest Area:
To massage the stiff spot on your chest, stand face-to-face to the wall’s edge. Now, carefully place the lacrosse ball near your underarm where the chest muscle is located. Try to lean forward and roll the ball slowly near the chest region. Keep rolling and moving around the chest and shoulder area in small circles. Massage in the same manner to both sides of the chest.
2- Near Shoulders and Upper Back:
Try to lie down on the back, against the floor. Place a lacrosse ball between the upper back and floor. Get a hold of the ball on one side of the spine and move in different directions until you hit the right spot. Now, apply pressure to the aching spot by relaxing weight into the floor. Try going up and down in slow motion. This will help in releasing any knots behind the upper back area.
There are two ways to massage hamstrings with a lacrosse ball; on the floor and surface. When using it on the floor, start applying gentle pressure on it. Afterward, use a circular motion or side-to-side way to massage the ball near your tender spot. Clockwise and counterclockwise motions are also used if necessary.
To massage on the surface, find a chair or table from where your legs can hang easily. Sit on it and place the ball right under the left thigh. Now move the lacrosse ball around the thigh in a circular motion until you find the tense spot. Rest your body weight and left arm on the left thigh while leaning forward. Then, gently bend the left knee for about 30-40 seconds. Repeat the same process for the other thigh.
Glutes can be massaged by keeping your back against a wall. Place a lactose ball right between the fleshy region on the glutes and the wall. Now try to move the ball upwards and downwards or left to right. Gentle circular motions can also be used until the right spot is located. Meanwhile, press your weight against the ball and stay in this position for about 15 seconds. Repeat this until the pain releases.
Stand on the left foot and place the lacrosse ball on the floor. Afterward, position the ball on your right against the floor. Start exerting gentle pressure on the ball and move back and forth. Circular motions to massage both of your feet, from heel to the fingers can be beneficial as well. Continue massaging your feet for approximately 40-60 seconds until the tension is gone.
Benefits of a Lacrosse Ball Massage:
According to the International Journal of Sports Physical Therapy’s review, self-myofascial through a lacrosse ball can help in:
- Improving muscle performance while working out
- Reducing the after-exercise fatigue
- Making the muscles less stiff and sore
- Increasing the myofascial mobility
This massage can be done at any time of the day but is highly recommended after a workout. The best thing about using a lacrosse ball is that it only requires a few minutes. With constant practice and stretching, one can easily recover from any joint pain or stiffness.