Being in pain or discomfort sucks. And sometimes you just have that little niggle where it would be delightful if you could get that release then and there. I want to share a tool that can help you stay injury-free, manage your niggles and help you get you back to the things you love. This little wonder has been a game-changer for many of my clients but I often see it being used incorrectly. I personally have it everywhere I go to manage any aches and pains that I have.
The power of a Spikey Ball
A spikey ball is a small, firm ball covered with soft spikes. It’s perfect for massaging tight muscles, increasing blood flow, and improving flexibility. Think of it as your personal mini-masseuse, always ready to help you release tension and prevent injuries. If you don’t have one, a baseball would do or a firm tennis ball. I personally have trialled multiple – I do not recommend plastic ones and if the ball is less than $15, thats usually an indicator that that is not the right one.
How to Use a Spikey Ball for Injury Prevention
Here are some simple and effective ways to use a spikey ball:
- Foot Roll:
- Sit down and place the spikey ball under the medial arch of your foot. Roll it around till you find the tight tender spot. Hold, breath, relax
- This helps relieve tension and increase flexibility in your feet, essential for all the walks, jumps and turns we love.
- Back and Shoulder Release:
- Stand up against the wall and place the ball between your shoulder blade and your spine. Roll gently to target tight spots and once you find it, hold breath relax
- This relieves upper body tension and improves posture.
Tips for Effective Use
- Avoid Bone:
- When using the spikey ball, ensure you target muscles and avoid rolling directly over bones.
- No Pins and Needles:
- If you experience pins and needles, numbness, or any sharp pain, stop immediately. These sensations indicate you may be pressing on a nerve or sensitive area.
- No Numbness:
- Avoid continuing if you feel numbness, as this suggests excessive pressure or improper use.
- Hold, Breathe, and Relax:
- Instead of constantly rolling the ball, find a tender spot and hold the ball there. Breathe deeply and allow your muscles to relax around the ball. This approach is more effective in releasing tightness.
- Importance of Breath:
- Deep breathing helps your muscles relax and enhances the effectiveness of the spikey ball. Inhale deeply through your nose and exhale slowly through your mouth as you hold the ball on tight spots.
- Pain should not be higher than 4/10 (0 being no pain, 10 being the worst imagineable pain). If you find that you are not able to relax your muscles, then it is too much so reduce your pressure
- If the spikes are too firm, wear clothes to protect your skin in between the ball and the wall
Conclusion
Incorporating the spikey ball into your routine can help you stay injury-free and keep your muscles happy. Give it a try and see the difference for yourself. If your niggles return or your pain still continues to be sore, click HERE to book in a physiotherapy session to address your injury!