Foam rollers, lacrosse balls, and spikey balls are accessory tools that we can utilise in an addition to massage and exercise to aid with reducing pain and enhancing recovery.
Rest and recovery are just as important as the exercises and therapy for achieving your goals. Choosing an effective device to aid your recovery will help you feel better in your journey and get you closer to achieving your exercise goals.
Foam rollers, lacrosse balls and spikey balls are all used for self-myofacsial release (SMR). Fascia is a thin casing of connective tissue that surrounds and holds muscle in place. The fascia holds nerves that make it almost as sensitive as skin and tightens up when put under any form of stress. These stresses can come from repetitive overuse, stiffness from underuse, tears, and other injuries. When the fascia is not functioning effectively, this can cause pain and result in poor and inefficient movement with the muscles underneath
Why do we use Foam rollers, lacrosse balls and spikey balls?
Improving movement and joint range of motion
Promoting blood flow blood circulation to the area
Reducing fatigue after exercise
Reducing Delayed Onset Muscle Soreness (DOMS) after exercise
Which device serves the best purpose for each area of the body?
A Foam roller is large and broad and is ideal for larger muscle groups including the back and legs. Lacrosse balls and spikey balls are better targeted at smaller, individual muscles that the foam roller cannot reach. The smaller balls also allow for more pressure than a foam roller due to the smaller surface area.
Tips for Roller and Ball use!
Slower is better – let the device do the work for you!
Breathe! – Holding your breath does not allow the muscles to relax and restricts the device from working deeper into the tissues.
Discomfort = GOOD, Pain = BAD – It should feel like you are working into the muscle and fascia tissue and the discomfort should ease with time. If it feels like a sharp pain and getting worse as you work deeper, STOP and reassess where you are working.
The use of foam rollers, lacrosse balls and spikey balls can give your recovery that extra helping hand to get you hitting your goals and back to your full capacity sooner rather than later! For more on feeling better, moving better and reducing your pain, you can head over to our other blogs or speak to one of our qualified physiotherapists at Get Set Physio on (03) 9841 5777.