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If lying down, open and close your hips to massage the lacrosse ball over the external and internal oblique muscles In the world of sports and fitness, recovery and self-care have become increasingly important aspects of maintaining peak performance and preventing injuries. Among the various techniques available, lacrosse ball massage has gained significant attention for its effectiveness in relieving muscle tension, promoting flexibility, and aiding in recovery. This innovative technique is swiftly becoming a go-to method for athletes, fitness enthusiasts, and individuals seeking relief from everyday muscle aches and pains. Remember that the best way to treat a tweaked muscle or tendon is to work around it, not directly on the tweak. You want to go after the attachment points and stretch surrounding areas to relieve the pressure on whatever is causing you pain. That’s why ‘digging in’ doesn’t carry much water. There are two options for using the lacrosse ball on your hamstrings. You can sit on a raised surface or use the floor. Our legs and calves do a ton of work for us. Reward them for their efforts with a lacrosse ball massage on your hamstrings, quadriceps, and calves. Start by massaging the hamstrings.
Molly Hurford is a coach and journalist in love with all things cycling, running, yoga, nutrition, and all else movement-related. She’s a USA Cycling and PMBI-certified coach and a registered yoga teacher with the Yoga Alliance. She’s raced cyclocross, road, and mountain bikes, as well as triathlons from sprint distance to Ironman and running races from 5Ks to 50Ks in the mountains.
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Massage therapy has long been recognized as a valuable practice for relieving tension, improving blood circulation, and promoting overall well-being. As the demand for massage tools continues to rise, a heated debate has emerged regarding the use of lacrosse balls versus tennis balls. Today, we are excited to settle this discussion once and for all, by introducing the revolutionary choice for massage enthusiasts: Lacrosse Ball vs. Tennis Ball – a comprehensive comparison that will provide clients with the best option tailored to their specific needs. The guidelines in this article for self-treatment apply more or less regardless of what tool you use. Why tennis balls might help trigger points (the extremely oversimplified science)
Sometimes, our muscles can become so tight that we can drastically reduce our mobility! This is never a good thing as reduced mobility will not only impact our ability to exercise, but also increase our risk of injury and make our activities of daily living harder. Items like Lacrosse balls and foam rollers can help to increase our mobility by reducing tension and tightness in our muscles. The right ball for you will depend on a number of factors, including your pain tolerance, budget, and the parts of the body you want to treat.
What’s the point? The biology of tennis ball massage
There are different ways to target the shoulder with a Lacrosse ball. This variation will also target a bit of the chest. Stretch your arm behind the body with your palm flat on a wall. Place the Lacrosse ball on the wall where your armpit reaches the chest. Slowly roll the ball up and down the wall, or in a circle around the tender area for 30-60 seconds. Lacrosse Ball Myofascial Release Hands, forearms or feet – you’ll want to try golf ball and lacrosse ball sizes. For the technically minded, the golf ball has a diameter of 42.7 mm and the lacrosse ball’s diameter is 63 mm.
What they are, why they work, how to use them, and 5 key things to look for when buying massage therapy balls. If you are wincing or gritting your teeth, please be more gentle with yourself. You need to be able to relax. Quintner, Cohen, and Bove think the most popular theory about the nature of trigger points (muscle tissue lesions) is “flawed both in reasoning and in science,” and that treatment based on that idea gets results “indistinguishable from the placebo effect.” They argue that all biological evidence put forward over the years is critically flawed, while other evidence leads elsewhere, and take the position that the debate is over. (They also point out that the theory is treated like an established fact by a great many people, which is definitely problematic.) However, their opinion is extreme, and most experts do not think we should throw out all the science so far (see Dommerholt etal).
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On the other hand, tennis balls have been widely utilized in massage therapy for their unique properties. Tennis balls, which measure approximately 6.7 cm in diameter and weigh around 57 grams, provide a different approach to relaxation and relief. As far as I know — and I’ve been studying this stuff for a long time now — massage for trigger points has never come anywhere close to being properly scientifically tested. Although there’s plenty of research that is mildly encouraging, it clearly falls well short of proof. All I’ve really got is my professional experience (hardly reliable) and speculation. Full disclosure! So yes, you can in fact become a better athlete simply by improving your flexibility and range of motion. With frequent lacrosse ball massage you should be able to do exactly that. First let’s talk about cold — it’s helpful for stimulating blood flow and reducing inflammation. As such, cold definitely has its place in the physical therapy tool bag. But a cold massage ball doesn’t make a lot of sense in my opinion. Here’s why – a massage ball is a great deep tissue tool which when done properly is about stretching. The whole point behind using a ball is that you penetrate deep into the belly of the muscle or tendon which stretches it restoring flexibility where fibers have tightened. Would you ever chill your muscles before a stretching routine? You might, if you wanted to get injured.
If you’re experiencing chronic pain due to muscle tightness, it’s a good idea to consult with a physician to rule out an underlying condition. A Worthy Addition to Your Myofascial Release ToolkitFlip to lay face-up and place the ball under the fleshy part of your calf, near the underside of the knee After massaging yourself, lightly stretch out the worked muscles to further increase blood flow and loosen tension. Drink plenty of water to help flush out the released toxins. Get the Ball Rolling
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