Tennis Ball Relief
Do you ever feel like you have a knot in your muscles? Do the muscles in the back of your head, neck, and shoulders just feel really tight? How about at the bottom surface of your foot? If you suffer from chronic myofascial tightness, chances are good that using a tennis ball to self-massage the injured area can bring great relief.
How to Use a Tennis Ball for Pain Relief
Use 
a tennis ball by pressing it into the injured area while positioned standing against a wall, sitting in a chair, or lying face up. Apply pressure so that the tennis ball is pressing into the injured area enough so that relief is felt, but not so much that irritation occurs. A good measure for this is your ability to relax and breathe. Once you achieve the right pressure, maintain the position anywhere from ten seconds to a few minutes until a “release” in the muscle tissue is felt, and it becomes less restrictive or tight. This “release” happens when a change occurs in the physiological state of the muscle and fascia. Gently moving around on the tennis ball to massage myofascial tissue is also relieving as it helps improve circulation and mobility of restricted tissues.
Tennis Ball Relief Techniques
This technique may also be used to help reduce tension headaches. Use two tennis balls inside of a sock tied tightly or taped together so that tennis balls do not move. Place the tennis balls at the base of the skull or back of the neck and simply press into them until desired release is achieved. Lying face up on the floor often provides the ideal position for relief.
Tight muscles and fascia at the upper trapezius, rhomboids, forearms, piriformis, and plantarfascia are some of the most remarkable areas that benefit from tennis ball myofascial release.
This is a simple, efficient, and economic solution for relieving common muscle aches and pains due to tightness. Tennis balls are often sold in 3-pack containers, so keep one at home, one at the office, and one in the car or gym bag for convenient use!
If you have questions or concerns, contact the therapy team at ProActive Physical Therapy and Sports Medicine for help.
For More Information On Tennis Ball Relief or Physical Therapy Needs, Visit One of Our Clinics
Rancho Bernado Physical Therapy Clinic
Carlsbad Physical Therapy Clinic
Carmel Valley Physical Therapy Clinic
Mission Valley Physical Therapy Clinic