In this post, we go over (1) what is myofascial release, (2) how to use lacrosse ball for myofascial release, and much more.
Contents
What is Myofascial Release?
A myofascial release is a practical approach to managing pain and discomfort. Don't expect a gentle massage with aromatherapy and flute music. Instead, myofascial release can be an intense experience.
During a session, a physical therapist, chiropractor or even a masseuse will gently massage, knead and stretch the muscles and fascia to create knots. This technique also involves applying pressure to tense or painful areas to release them.
Pressure is applied with hands, elbows, or massage tools such as foam rollers or balls. You may be sore afterward, but as the pain subsides, you will feel more relaxed than before.
How To Use Lacrosse Ball For Myofascial Release
Thanks to the explosion of sports programs, lacrosse balls have become an essential tool in any gym. But most likely they are not used as intended. Unlike tennis balls, lacrosse balls are hard and compact. They don't soften under pressure.
Lacrosse balls can be used as a powerful massagers that can help relieve pain and improve the function of sore muscles. Lacrosse ball massage is a form of self-myofascial release.
Fascia is a thin sheath of connective tissue that covers every muscle and organ in the body and is responsible for connecting muscle groups. When impaired, it can cause pain and impaired movement patterns.
Tight fascia can throw the body off balance and increase stress on muscles and joints, causing pain. The goal of myofascial therapy is to stretch and loosen the fascia so that the underlying tissue can move freely.
What are the benefits of lacrosse ball massage?
- Increases range of motion of joints
- Helping the muscles work
- Reducing fatigue after exercise
- Pain reduction after exercise
Self-myofascial release is best after a workout, but you can do it anytime during the day. It only takes a few minutes. As with stretching, the best results come from consistent practice. Try these five self-massage techniques to soothe sore muscles after your next big workout.
4 Ways To Use A Lacrosse Ball For Myofascial Release
Gluteal Release
Tight or irritated gluteal muscles can cause pain and discomfort in your lower back and buttocks. Releasing tension in the hips is not only good, but it also increases flexibility in the hips and back.
1. Stand with your back to the wall and place the lacrosse ball between the wall and the fleshy part of your buttocks.
2. Move up and down and from side to side until you find a sensitive spot.
3. Relax your weight on the wall so the ball can push through that area.
4. Hold this position for 30 seconds or until you feel the pain go away.
5. Repeat on the other side.
Hamstrings Release
Many adults suffer from tight hamstrings as a result of sitting too long. It can help with hip, knee, or back pain and disrupt movement patterns.
1. Sit on a sturdy chair or table that's high enough off the floor for your legs to hang down. Place a lacrosse ball under your thigh and move it around until you find a tender spot.
2. Lean forward, placing your hands and body weight on your thighs.
3. Slowly extend and bend your knee for 30 seconds.
4. Move the ball as needed and repeat.
Upper Back & Shoulders Release
The trapezius muscle is a large muscle that connects the upper back, neck, and shoulders. It can often become stiff and painful due to overuse or stress. It can help with neck and shoulder pain.
1. Stand with your back to the wall with the lacrosse ball between the wall and your upper back. Place the ball on one side of the column.
2. Move in all directions until you find a sensitive spot.
3. Lean your weight against the wall and cross your arms over your chest.
4. Gently move up and down, massaging any knots or sensitive areas you find.
5. Repeat on the other side.
Chest & Shoulders Release
Tight chest muscles can contribute to poor posture and cause neck and back pain. Use a lacrosse ball to release tight pectoral muscles. This ensures better posture and mobility.
1. Stand against the edge of a wall or door.
2. Place the lacrosse ball on the pectoral muscle near the armpit.
3. Lean forward against the edge of the wall and slowly roll the ball over your chest and shoulder.
4. Once you've found a tender spot, relax in that position. You can slide your hand up and down the wall for additional benefits. Continue moving slowly in small circles to gently massage the desired area.
5. Repeat on the other side.
Feet (plantar fascia) Release
Plantar fasciitis causes pain in the bottom of the foot. It is caused by the inflamed or irritated plantar fascia, the thick band of tissue that runs along the foot. Myofascial release can help break down adhesions and reduce pain.
1. Sit comfortably and place your feet on the floor.
2. Place the lacrosse ball under the arch of your foot.
3. Lean forward and place your weight on the injured side. Gently roll the ball back and forth along the arch of the foot.
4. Continue for 30 to 60 seconds.
5. Repeat on the other side if necessary.
If you can handle short-term pain, a lacrosse ball massage is a great way to relieve tension. It can help break up adhesions between the fascia and underlying muscles. Use these techniques daily on problem areas, especially after an intense workout. Regular self-myofascial release can help you feel great and improve muscle function and recovery.
Want to learn more about myofascial release?
Check out these posts written by Dr. Uzair Ahmad, Doctorate of Physiotherapy and others:
- What are the different types of myofascial releases?
- How To Do Myofascial Release On Yourself
- How Often To Do Myofascial Release
- How Do I Know I Need Myofascial Release?
- How To Use Lacrosse Ball For Myofascial Release
Learn much more in-depth techniques and knowledge about your myofascia in the Obscure Fitness Playbook (440+ pages).
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