The Benefits and Techniques of Using a Lacrosse Massage Ball


Massage therapy is a proven method for relieving muscle tension, promoting relaxation, expediting healinf, and improving overall well-being. One effective tool used for self-massage is the lacrosse massage ball. Originally physiotherapists used tennis balls and golf balls. The tennis ball tends to be a little large to get into hidden muscle hot spots and golf ball too firm when working sensitive tissue.  Lacrosse players used them to massage their muscles, and luckily it spilled over amongst athletes, fitness enthusiasts, and individuals seeking relief from muscle tightness and soreness. In this article, we will explore the benefits of using a lacrosse massage ball and discuss various techniques to maximize its effectiveness in targeting specific muscle groups.

Benefits of Using a Lacrosse Massage Ball

  1. Myofascial Release: The lacrosse massage ball is an excellent tool for myofascial release. The fascia is commonly described as saran plastic wrap around the muscles. This fascia tissue can impede muscles in various ways and the massage ball counters. By rolling the ball over tight or knotted areas, it helps break up adhesions, increase blood flow, and promote tissue flexibility.
  2. Muscle Recovery and Pain Relief: Regular use of a lacrosse massage ball can accelerate muscle recovery after intense workouts. It stimulates blood circulation, reduces inflammation, and alleviates muscle soreness, leading to faster healing and decreased pain.
  3. Trigger Point Therapy: The ball’s small and firm design allows for targeted pressure on specific trigger points, which are hyperirritable spots in the muscle tissue. Applying pressure to these points can release tension, reduce muscle spasms, and improve range of motion.
  4. Mobility and Flexibility Enhancement: By targeting tight muscles and fascia, the lacrosse massage ball helps improve flexibility and joint mobility. This is particularly beneficial for athletes, as increased range of motion can enhance performance and reduce the risk of injuries.

Techniques for Using a Lacrosse Massage Ball

  1. Back and Spine: To target the back muscles, i would put ball against the wall. I do realize others recommend the floor for working the back but I’d start with wall. At some point you can move to floor and work the upper back. Lower back i would stay away from when it comes to massage ball therapy. Adjust the pressure by controlling the amount of body weight you put on the ball. Use the bag the ball came in to hold ball against wall to avoid it continually dropping. Word of caution: Do not put ball directly on the vertebrae.
  2. Glutes and Hips: Sit on a chair or lie on your back with knees bent. Position the ball under the glutes or on the hip muscles, and roll it in a circular or back-and-forth motion. Apply more pressure by crossing one leg over the other to increase the intensity of the massage.
  3. Shoulders and Upper Back: Stand against a wall and place the ball between your shoulder blade and the wall. Apply gentle pressure and roll the ball in different directions to target the upper back muscles. For the shoulders, lean against a wall with the ball positioned between your shoulder and the wall, and perform circular or up-and-down motions.
  4. Feet and Plantar Fascia: Sit on a chair and place the lacrosse ball under your foot. Roll the ball along the arch, heel, and ball of the foot, focusing on areas of tension. Apply more pressure by crossing one leg over the other. This technique can help alleviate plantar fasciitis and foot pain.
  5. Legs and Calves: While standing, lean against a wall and place the ball under your calf muscle. Roll the ball up and down to target tight areas. Adjust the pressure by leaning more or less on the ball. For the hamstrings and quadriceps, sit on the ground with the ball positioned under the muscle group, and roll it back and forth.
  6. Arms and Forearms: For the arms, place the ball on a table or against a wall, and roll it along the muscles from the shoulder to the elbow. For the forearms, position the ball on a flat surface and roll it along the forearm, targeting tight spots or trigger points.


Incorporating a lacrosse massage ball into your self-care routine can provide numerous benefits, including improved muscle recovery, pain relief, increased flexibility, and enhanced performance. By following the suggested techniques, you can effectively target various muscle groups and alleviate tension and soreness. Remember to start with gentle pressure and gradually increase intensity as needed. However, if you have any underlying medical conditions or injuries, consult a healthcare professional before using a lacrosse massage ball. Enjoy the therapeutic benefits of this versatile tool and prioritize your well-being.

Recommended Posts