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Massage ball / self trigger-point release

massage ball

A listing is not a recommendation.

Origin: Contemporary self-care · Tradition: Physiotherapy and sports settings · Manual therapy & points

What it is

A method of pressing one tight point in a muscle with a small ball. It is often used around the shoulder blade or on the sole.

A short introduction (not a treatment instruction)

1. Place the ball between the body and a wall or the floor, and keep to a bearable, not harsh, pressure.
2. Do not press hard on a place that produces numbness (a nerve).
3. Do not leave it on one point for many minutes.

Symptoms or aims often mentioned with this practice

• Stiff shoulders
• Low back pain
• Cold or puffy feet
• Muscle stiffness
• Headache

Related symptom videos

• Stiff neck & shoulders
• Low back pain
• Stiffness / flexibility
• Tension-type headache

Research notes (this is not a promise of effect)

C: Preliminary, small, or lower-quality studies, or mixed results. These notes should not be over-read

Part of the research on self myofascial release. As with foam rolling, short-term subjective findings are central.

Sources

• Effects of self-myofascial release instruments: umbrella review (PMC9362891)
• NCCIH: Massage Therapy: What You Need To Know