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Massage ball / self trigger-point release

massage ball

本条正文为英语。其他语言的翻译尚在准备中。

收录并不等于推荐。

由来: Contemporary self-care · 系统: Physiotherapy and sports settings · 手法与穴位

这是什么

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.

简短入门（不是治疗指示）

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.

常与此项一起提到的不适或目的

• 肩颈僵硬
• 腰痛
• 足冷或肿胀
• 肌肉发紧
• 头痛

相关症状的视频

• 肩颈僵硬
• 腰痛
• 身体僵硬・柔韧性
• 紧张性头痛

调查笔记（并不承诺效果）

C：初步、小规模或质量较低的研究，或结果不一。不宜过度解读

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

出处

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