How to Use a Lacrosse Ball for a Massage

Massage guns are a lot of fun, and if you’re on the fence, you should definitely get one.

For almost four years, I’ve been using it to activate tight muscles and soothe tired ones. I’m happy to credit the massage gun (at least in part) for helping me stay injury-free for the last 3,000+ miles of my run.

But as the Restoration Fitness Matrix shows, massage guns are a bit pricey relative to other tools in this space. If you’re looking to strengthen your muscles, start with the humble lacrosse. Instead of spending hundreds of dollars, get this self-massage secret weapon for just $5.

The key to a lacrosse ball’s effectiveness is its density and size. It’s strong enough to deliver targeted pressure on tight muscles, fascia, and trigger points, while its compact size allows it to reach hard-to-reach areas with a foam roller or massage stick.

A regular myofascial release routine can help relieve post-workout tension, lengthen muscles, increase joint mobility, and help prevent overuse injuries. Here’s how to use lacrosse on your body, section by section.

How to Use a Lacrosse Ball for a Massage

• foot: Standing with one foot on the lacrosse ball, gently roll the ball back and forth, applying pressure to any tight spots you find. This can help with plantar fasciitis and general foot soreness. This is critical for runners.

• Buttocks and buttocks: Sit on the floor with one leg bent, placing the lacrosse ball under the same side hip. Support with both hands and gently roll back and forth, finding trigger points in the muscle fibers.

• Upper back: Lie on your back with your knees bent and place the lacrosse ball between your shoulder blades. Gently roll from side to side, focusing on tight areas. If you pair this with dead machines a few days a week, you’ll give tech-tired necks and shoulders a fighting chance.

• pectoralis: Standing against a wall, place a lacrosse puck on your pecs just below your collarbone. Lean on the ball and roll it across your chest, stopping at any tight spots. Probably the trickiest one here; choose your walls carefully.

• Calf: Sit on the floor with one leg extended and a lacrosse ball under your calf. Use your hands to lift your hips and roll the ball along the muscles, pausing in areas of tension. this rule. significant and immediate impact.

Consistency is key here. Whether you’re a 30-year-old marathon runner or an 80-year-old bocce player, focusing on these areas for a few minutes after each workout will help relieve pain and increase mobility. Remember to breathe deeply and take your time. Don’t stare at the clock while self-care! Pick up a ball from your local sporting goods store, or purchase this ball from Rogue Fitness.