Self-Recovery Tools – Part 1 – Trigger Point Balls

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There are many different types of tools that an individual can use as a self-massage recovery tool. Self-recovery is extremely important to aid in advancing an athlete’s performance ability.

Trigger points are areas within the muscle that are painful and tender when you press on them. They may be described or feel bumpy or like a ‘knot’. Common areas to feel trigger points are the neck, shoulders, upper back, hips, glutes/buttocks, calves, and feet.

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Trigger Point Ball

What is it?

A trigger point ball is a small, hard, spherical ball made of tough rubber that is easily transportable and works on almost every part of your body! They can be used at home or on-the-go to reduce muscle, ligament, and tendon tension, relieve muscular pain, and increase rate of recovery.

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How are they Used?

Trigger point balls can be used by the individual to continue the benefits of physiotherapy or massage treatments by positioning the ball on a trigger point and applying pressure to breakdown the knot or tension that has built up/formed in a muscle. You can also use the ball to roll over large muscle groups, such as the glutes, while applying pressure for a more generalised release.

Addressing muscle tension and pain in between sessions using a trigger point ball will also allow an individual to reach their peak performance ability quicker and will ensure a more effective and smooth recovery from sessions. Trigger point balls can aid in releasing the tension by using adjustable pin-point pressure (similar to a thumb or elbow) directly into the troublesome muscle.

When you exercise, chemicals and lactic acid builds up in the working muscles which causes pain, discomfort, and tightness to the athlete. Often, this pain in one muscle can lead to an overcompensation of other muscles which can lead to further pain and discomfort, and often injury. It is important to release all working muscles post-exercise to reduce the risk of DOMS, injury, and ongoing tension.

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Instructions:

1. The trigger ball can be used on yourself or a partner
2. Find the tight spot in the muscle (often the muscle belly) and gently press on the spot with the trigger ball
3. Slowly increase the pressure (to as much as you can handle) by lowering yourself onto the ball against the ground or a wall
4. Hold the ball in place until you feel the muscle begin to release
5. Once the muscle begins to release, slowly roll the ball around the area
6. Repeat 2-3 times per day for best results

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Possible Benefits:

• Manage muscle pain and tightness
• Improve circulation and blood flow
• Improve range of motion
• Increase flexibility
• Improve posture
• Decrease life-style related muscle tightness
• Decrease stress-related muscle tension
• Improve pre-workout preparation
• Assist in recovery
• Increase recovery time
• And many more…

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Written By Rose Mercieca – 1/10/2020