How do spikey massage balls work to relieve muscle tension?

How do Spikey Massage Balls work to relieve muscle tension?

We all have that feeling like we need a good sports massage to take the tension off our bodies. Be it sitting at a desk, killing a workout, or simply from lack of movements while we are at home during the current Covid-19 pandemic.. We all get knots, tightness, muscle tension or that feeling that something is going to “ping” it is so tight.

So how can we help ease the pressure while we are unable to get a much desired massage?

This is where the Spikey Ball massage tool comes in.

They have become a popular tool for performing your own form of massage-therapy on many muscle-related conditions and are a convenient way to maximise muscle recovery for many athletes.

Spikey massage balls may look innocent but they have been described by some as evil little torture devices. This is because when you are holding tension in tight areas like your traps from sitting as a desk or hunching over a computer (top of your shoulders at the base of your neck) or IT band from running they really get in there into those sore spots like a deep tissue massage.

But just how do Spikey Balls manage to perform their magic?

  • Spikey Balls work on the myofascial* system to reduce muscle tension, improve blood flow, increase body awareness and aid in injury prevention and rehabilitation.  Making them perfect for knots and tight areas.
  • By targeting trigger points, Spikey Balls can reduce pain levels and improve range of motion through specific muscles and subsequently improve joint motion. This means instead of feeling tight like something is about to ping, you can support your bodies recovery.

*The myofascial system refers to the muscle itself as well as its fascia – the thin sheath that wraps around and connects the muscles, bones, nerves and blood vessels.

How to use a Spikey Ball

  • You can simply sit or lay on your Spikey Massage Ball and you use your body weight to apply pressure to a tight muscle.
  • By using pressure and specific movements you can encourage the Spikey Ball to really target those deep trouble-spots and also encourage your muscles to relax.
  • DO NOT USE your Spikey Ball if you have a recent injury or trauma which has broken the skin, caused inflammation of a joint, or if you are badly bruised – if in doubt ask your practitioner.

8 Spikey ball exercises you can try at home or at the gym.

Here is an info sheet of areas you might like to use the spikey massage ball on. You can place the ball in these areas of the body, then slowly move your body back and forward and side to side to massage the area. Make sure you breathe normally. You can work on tight spots for 15 – 60 seconds until your muscles relax, then you could try and repeat for 15 – 90 seconds.

spiky massage balls


How to release your shoulders with a Spikey Ball.

Standing with your Spikey Ball between your upper back muscles and a wall, use your body weight to roll over the ball applying pressure to any areas which feel tight.

 How to use a Spikey Massage Ball on your glutes

Lie on your back with your knees bent and feet flat on the ground. Place your Spikey Ball underneath your buttocks and gently roll over the ball until you find a trigger point. To increase the pressure, let the knee on the affected side drop out to the side.

Spikey Massage ball foot release

Place the Spikey Ball underneath your foot and apply your body weight through the foot to roll the ball from your heel towards your toes.

Want to get your hands on one of these spikey little suckers?

We stock Spikey Massage Balls for less than the cost of a massage. And we are able to provide a contactless pickup or delivery of them for you. You can grab one for just $20.

Keen to get your hands on one of these bad boys and start relieving the tension? Get in touch by Email: info@mybodyfix.co.nz


Article by Moo – The Owner of Bodyfix

Hi, I am Moo, gym owner, mother, business owner and jack of all trades here at Bodyfix. I have a huge huge passion for helping anyone & everyone out there to have a better and healthier lifestyle while at the same time achieving your health and fitness goals.

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