Prickle balls, spiky balls, and trigger point balls I mean, you naughty lot…
In Pilates we often bring out the balls to release pressure in our feet, calves, glutes, and shoulders as part of our warmup, but here’re the real benefits of using a massage ball to relieve stiffness and discomfort, according to the type of ball.
It’s all about myofascial release, which is a great short-term relief. It works by releasing tension within the myofascial system, a complex and continuous ‘sheet’ of connective tissue that runs through the body and around the muscles and organs. The fascia is responsible for the smooth movement of body structures as they slide past one another and can be the root of muscle pain and knots.
For a longer-term outcome, practice joint mobility exercises alongside experimenting with your balls…
Pilates prickle balls
About the size of a large orange or grapefruit, the Pilates prickle ball is soft and squashable with gentle ‘spikes’ that create a warming massage wherever it’s used.
It’s great for improving circulation, plantar fasciitis, and relieving stiff and aching feet, legs, hips, shoulders, necks – everywhere!
It works by releasing tension within the myofascial system, a complex and continuous ‘sheet’ of connective tissue that runs through the body and around the muscles and organs. The fascia is responsible for the smooth movement of body structures as they slide past one another and can be the root of muscle pain and knots.
Try rolling your feet over a prickle ball for a few minutes every day. Practice squashing it under your toes and heels and working the ball of your foot. You may be surprised at what a difference it makes by the end of the week!
Spiky massage balls
Now spiky balls are much harder than a prickle ball and may take a bit of getting used to. I wouldn’t recommend them for (some people’s) feet if they’re too sensitive, but you might be OK! They’re also better used on warmed-up muscles, so after a workout or stretch routine.
As you might guess, a spiky ball is great for the larger muscles in the body that are suffering from tightness and knots. Slightly smaller than a prickle ball, they’re good at getting right to the point of soreness like piriformis syndrome, knotted calves and TFL syndrome (especially if you’ve loaded your hip flexors doing 100’s!)
Smooth trigger point balls
Ahhhhh… Less of the evil torture ball and more of the gentle relief ball! You can use a smooth, hard ball as part of your warm-up routine or to again pinpoint specific troublesome areas. As with the other balls, a trigger point ball will release tension in the fascia and muscles surrounding joints, improving range of movement and reducing pain.
A note of safety
Tendons do not like being massaged. Don’t use a massage ball or roller on your Iliotibial Band (ITB syndrome), no matter how tempted you are! Instead, work around the area, targeting the muscles, and seek the advice of an expert… You might find it easier to massage yourself against a wall rather than on the floor, although you do risk looking like a bear scratching it’s back!