As the name suggests, a spikey ball has pointy spikes on the surface of a relatively hard interior. They are used for self massage as they allow for quick release of tight/painful muscles by rolling over the trigger points.
What conditions/injuries can spikey ball help to release tension in the muscle?
- Neck Pain
- Shoulder pain
- Upper back pain
- Lower back pain
- Gluteal tendinopathy (pain at the side of hip)
- Plantar heel pain (pain under the sole of the foot)
- ITB tightness (pain along outside of your leg)
Here are some of the examples on how you can use the spikey ball to release tension. Do these for 2-5 minutes. Don’t worry if you feel a bit bruised in the muscles after your first attempt. If you find it too intense, you can start with a tennis ball and work up to using a spikey ball.
- Shoulder Release
Stand slightly on an angle away from the wall and roll the ball on the back of your shoulder joint and shoulder blade.
There is likely a tender spot just below your shoulder joint.
You can do this either lying down or against the wall.
You can also incorporate arms movement by moving your arm in front and across to the side while keeping the ball in the same position.
2. Upper Back Release
Standing with your back facing the wall, roll the ball in the space between your shoulder blade and spine.
There are often tender spots right adjacent to your shoulder blades, especially if you work on the computer all day.
You can hold the pressure on these spots or massage up and down.
Again, you can do this either standing up or to increase the intensity, you can do this lying down.
4. Glute/hip Release
For people with lower back, knee or hip pain, this is the best go-to exercise on the spikey ball.
As shown in the picture, you can either do this semi-sitting or lying down.
There are tender spots all along the pelvis (back) and wrap around to the side of the pelvis.
This is where your gluteal muscles (buttock muscles) are located. They can often become tight for someone experiencing lower back pain.
4. Foot Release
This one is especially good for runners or for someone with plantar heel pain (pain in the heel and underfoot).
Also, if you are on your feet all day, this is a good one to release the tension from under your foot.
It is a good idea to start with sitting while rolling the ball under one foot.
Once you are comfortable and used to the sensation, you can also try this standing.