Spiky balls...the lower limb edition

There is nothing pleasurable about using a spiky ball, nor will it create a smile on your face! These firm balls, with spikes on them as a great way to self manage those aches and pains or to try prevent them in the first place. Spiky balls work on the myofascial system, by targeting trigger points in a muscle and relieving them. 

Benefits of using a spiky ball:

- Reduce pain

- Increase local blood flow/circulation

- Reduce inflammation

- Improve flexibility

- Improve 

- Reduce muscle tension

- Improve range of motion

How to use a spiky ball:

Find a tender area and put the ball in the area. Depending on the body region, it will vary if this is done standing, sitting or lying down. Once you are in that position, slowly roll the ball around. If you come across a particular area that is sore or causing the pain to radiate/spread then leave the ball there for 10-30seconds. Do not press too hard into the ball. Medium pressure is fine.

Quads:

Lying on your tummy, place the ball in front of your thigh. Slowly roll side to side or up & down to find the trigger or tender points in the muscle.

Hamstrings & calves:

Sitting on the floor, place the ball behind your thigh, into your hamstrings. Slowly lower your body weight into the ball. Gently roll the ball around into the tender parts of the muscle. Then move the ball into the back of the lower leg & again slowly roll the ball around, locating the tender parts of the muscle. To increase the intensity you can push more body weight into the ball or bend your foot up & down. 

Glut's:

This can be done leaning against a wall, placing the ball in the Glut region or sitting on the ball, on the floor. To further increase the intensity, trying crossing one ankle over your knee.  

 Iliotibal band (ITB) & Tensor Fascia Lata (TFL):  

These area's can be particularly tender so ease into the area. Lying on your side, place the ball on the outside of your thigh. Slowly lean into the ball, finding the tender points & hold.