How to Perform Lacrosse Ball Massage on Sore Muscles?

One major part of the gym setting is the Lacrosse Balls. Being dense and hard, unlike Tennis balls, Lacrosse balls prove to be a great tool for massage and aid in.

Relieving the pain of sore muscles. Sore muscles or pain in the muscles are often caused by disruption of the Fascia which is a thin connective tissue sheath covering all muscles and organs.

As a result of a disrupted Fascia, the body is pulled out of alignment which in turn increases the pressure on joints and muscles leading to pain. A Lacrosse ball massage is a kind of self-myofascial release. This massage release loosens and stretches the muscles so that the Fascia, underlying tissue, can freely move.

A Lacrosse ball massage when done right helps in enhancing muscle performance, decreasing soreness and fatigue caused after exercise and also in increasing joint range of motion. This Myofascial massage using a Lacrosse ball, can be done anytime however, it works best after a workout. This massage does not consume more than a few minutes and offers great results.

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To help you out with the Lacrosse ball massage, here are a few amazing exercises you can do using the Lacrosse ball that will loosen your muscles and relieve all the pain.

Hamstrings

When you spend a lot of time sitting, pain in the hamstrings is inevitable. To overcome the pain caused to your Hamstrings, you can use the Lacrosse ball in the way mentioned below –

1. Sit on a chair and let your both legs hang.
2. Put the Lacrosse ball under your thigh and then move it back and forth and side to side until you find the right position that makes your muscles comfortable.
3. Put your body weight on your thigh so that the ball can apply pressure on that area.
4. Perform this for 30 seconds or as per your wants and then Repeat this on the other leg.

Feet

A leg day or excessive walking or stress on the feet could be a reason for feet pain. This is an outcome of an irritated plantar fascia. Here’s how the Lacrosse ball Myofascial Massage can help –

1. Sit somewhere comfortable keeping your feet on the floor. Put the Lacrosse ball under the arch below your feet.
2. Move your feet back and forth applying your weight on the ball in the arc of your foot.
3. Put your weight on the wall so that the ball can apply pressure on that area.
4. Perform this for 30 to 60 seconds or as per your wants and then Repeat this on the other leg.

Chest and Shoulders

As a result of poor posture, Chest and shoulders pain could cause major discomfort. To deal with this, you can make use of the Lacrosse ball in the following way –

1. Stand facing  a wall with a gap in between to place the Lacrosse ball between the wall and your chest muscles. 
2. Now move side to side and up and down as per your comfort. Roll the ball over your chest and shoulders.
3. Put your weight on the ball so that the ball can apply pressure on that area.
4. Perform this for 30 seconds or as per your wants and then repeat this on the other side.

Glutes

Lower back pain is nothing new, especially for adults. If you are experiencing lower back ache and pain near the hip region, it could be due to tightened glute muscles. A solution to this could be using the massage of the lacrosse ball near the buttocks releasing all the pain and making you feel comfort then. Here is what you can do –

1. Stand against a wall with a gap in between to place the Lacrosse ball between the wall and your buttocks.
2. Now move side to side and up and down as per your comfort.
3. Put your weight on the ball so that the ball can apply pressure on that area.
4. Perform this for 30 seconds or as per your wants and then Repeat this on the other side.

Upper Back and Shoulders

A pain near the upper back, shoulders and neck is obvious for many. This happens mostly because of the Trapezius muscle that connects all the three components of your body. Stress or overuse of these body parts could be one possible reason for the pain. Here’s how Lacrosse ball can help you with that –

1. Stand against the wall with the Lacrosse ball in between your body and wall. Make sure to place the ball in the position of your upper back.
2. Move up and down and side to side or diagonally to find the spot you want to heal.
3. As always, put all your weight to that area so the ball can apply pressure to that part.
4. Perform this slowly in all areas near your upper back and shoulders and then repeat on the other side as well.

Hope the above guide helped you in some ways to relax your sore muscles using a Lacrosse ball. Agree or not, because of its dense nature, a Lacrosse ball proves to be a great massager and helps you relieve pain for most of the area of your body! Let us know your experience with it, besides playing Lacrosse!