Spikey Ball Use

Spikey Ball Use

Why use a Spikey ball??

Spikey balls have cone shape “spikes” which can help to relieve muscle tension in areas that you may feel are particularly tight. Spikey balls have many benefits including muscle relaxation, improved range of movement and may even assist with reducing pain and increasing flexibility of the area that the ball has been used in.

How do they work?

Spikey balls have cone shape “spikes” which can help to relieve muscle tension in areas that you may feel are particularly tight. Spikey balls have many benefits including muscle relaxation, improved range of movement and may even assist with reducing pain and increasing flexibility of the area that the ball has been used in.

Who are they suitable for?

Almost anyone from athletes to desk workers and anyone in between.  It doesn’t matter what age you are, as long as you are properly educated on how to use them properly.  NOTE: If you are carrying an injury or have any medical conditions that may render you unable to use the ball, please consult your health practitioner prior to use.

Spikey Balls can also come in handy for anyone suffering from a wide variety of conditions, some of these will be covered here. 

Plantarfascia (Foot) Spikey-Ball Rolling

Rolling the spikey ball through the plantarfascial region (beneath the foot through the arch) can assist to release the small and deep muscles of the foot as well as that outer fascial layer called the plantarfascia. It can also assist people who have tightness within their calf muscles, people with generalised foot pain and anyone who may require an orthotic or innersole within their shoes. To perform this, roll the ball beneath the foot – start sitting down on a chair and if this does not feel enough, stand and place more of your weight over the ball for a deeper release. If the spikey ball is too painful in a seated position, commence with a tennis ball and progress to the spikey ball when you are ready.

Gluteal (Bum) Muscle Rolling

This type of rolling may be suitable for people who suffer low back pain, tight glutes from activity such as gym work, sport or sitting in a car or at a desk for long periods of time and those with generalised glute pain. It may also help to relieve pain that might be referring down the leg, caused by the glutes. Place the ball beneath your buttocks- seated on a chair, standing against a wall or on the floor- be mindful carpet floors will absorb some of force, so you can perform on a hard floor, such as tiles or floorboards for more intense or firm pressure. Move around on top of the ball, finding the points of tension and hold these points until you feel as though the pain is lessening- if the pain does not change after a minute or so, move on to another point of tension, don’t worry the ball is still doing its job.

Mid-back (Thoracic Spine) Rolling

The mid back region can become very tight and cause many issues such as headaches or generalised stiffness and limited movement. Common in those of you who work in the office seated at a desk for most of your day. This area can be done by either laying on the ball or standing against a wall with the ball between yourself and the wall. To roll simply place in the desired area of tension- most likely between your shoulder blades- and move up and down with the ball, resting on the points that may be more painful or tense. Ensure the ball is not resting over the spine, as we want to be using it over the muscle bulk (alongside the spine) plus it will probably be too uncomfortable in this area. Roll for a few minutes either side.

General Rolling

The different areas that the spikey ball can be used are almost only limited by your imagination and of course your pain threshold! Sometimes pain may not change while using the ball, this is okay, take another look at the movement you felt was restricted or stiff if this was your issue and see if that has changed.

If you have any injuries or medical conditions however, please only use as directed by your health care practitioner as the ball may not be suitable for use for the injury or condition that you may have.