How To Use A Massage Ball For Muscle Recovery – Boudavida

My Cart

How To Use A Massage Ball For Muscle Recovery

How To Use A Massage Ball For Muscle Recovery

A massage ball, also known as a trigger-point massage ball, is an easy way to find relief from tight muscles and sore knots. By stimulating circulation and relieving painful knots, massage balls are great for releasing muscle tension or myofascial trigger points. A must-have for anyone with an active lifestyle!

What’s the Difference Between a Foam Roller and a Massage Ball?

While foam rollers and massage balls are both types of self-myofascial massage, the difference is that massage balls target specific areas of the body versus a broader range of muscles.

Let's go back for a moment and talk about self-myofascial massage. Myofascia is the thin layer of connective tissue that surrounds our muscles. During a workout, our myofascial tissue can become tight and sore, causing knots in our muscles.

Self-myofascial massage helps us work out those kinks using a foam roller or massage ball. On our own, we can roll our muscles over the foam roller or ball to loosen up our myofascial tissue, aiding in muscle recovery.

How to Use a Massage Ball for Muscle Recovery

By now, you understand that massage balls are for the self-myofascial massage. But you’re probably still not sure how to use a spiky massage ball. Here’s an overview.

Start with your most tense or painful spots first. Place the spiky massage ball between your muscle and the wall or floor and hold it there. Relax and let the massage ball work its magic until you can feel the knot start to ease slightly.

Once you feel your muscles starting to work themselves out, slowly roll the massage ball around, feeling for other tight spots.

You can use your spiky massage ball up to twice a day but avoid any strenuous exercise afterwards. Using a massage ball is best after a workout and should be seen as a recovery session like stretching or cooling down.

As a disclaimer, using a massage ball should never be too painful. If you’re feeling any sharp pains, be sure to lighten the pressure. After all, you won’t be able to relax if it hurts too badly and you might actually be doing more harm than good.

Rather than doing too much too soon, take it slow and steady, building up the pressure as you go.

Using a Massage Ball to Relieve Muscle Tension

Now, let’s go muscle by muscle to show you how to use a trigger point massage ball for relief.


Standing with your back facing a wall, place your massage ball between your neck and shoulder blade. Lean towards the wall as you roll the massage ball up, down, and sideways. Hold the ball in place, applying steady pressure to the area for particularly tight spots.


With your spiky massage ball in one hand, reach back and use it to rub the trapezius muscle between your neck and shoulder.


Place the spiky massage ball at any tight areas in your glutes. Lean into the massage ball using a wall or the ground, rolling the massage ball around the area. Again, hold steady on any particularly painful knots but be sure to avoid rolling over your hip bones.


Take off your shoes and, while sitting or standing, place the spiky massage ball under the arch of your foot. Roll back and forth from the top to the bottom of your foot, relaxing into any tender areas.

Once you get used to using a massage ball, it’s a simple way to find relief for everyday muscle pains. Whether you’re a busy mum or a committed yogi, a spiky massage ball might be the answer you’ve been looking for.

Get your own Boudavida Spiky Massage Ball today. Trust us - a little use with this small workout accessory goes a long way.

Read Next: When Is The Best Time to Exercise