With Wimbledon upon us, why not use a tennis
ball to soothe muscle soreness? It’s a cheap alternative to expensive massages
If your recent gym session has left you
aching and you don’t have the time or money for a massage, help is at hand.
According to sports and Swedish massage therapist Kasia Jay
(westminstertrainer.com.uk), the key to relief could be in your garden shed.
‘Using a tennis ball for self-massage is
an ideal way to release the muscle tension that causes pain,’ says Jay. ‘Not
only is it affordable and accessible, but massaging with a ball has been proven
to reduce stress, enhance blood circulation and lymph flow, and improve the
range of movement in your joints, all while promoting the healing and
detoxification of your body.’
On the ball
To ease tight muscles, place the ball
between your body and the floor, then roll slowly following the direction of
the muscle fibres. Use gravity to apply pressure, as you relax your muscles
around the ball while easing tension and releasing soft tissue. You should be
able to sense strong, but not unpleasant pain, which brings fast relief. ‘Once
you find the right pressure, try to relax as much as you can,’ says Jay. ‘Slow
down your breathing and wait for the sensation to fade to about 70 – 80 per
cent of the original intensity. This can take anywhere from 10 seconds to
several minutes.’
Beat back ache
Lie on the floor with your knees bent and
place a tennis ball on the affected area close to your spine, but avoid placing
it directly beneath a bone or on your neck. Use the weight of your body to add
or decrease pressure on your back. Move slowly and gently, until you find the
right spot.
Ease Sciatica
Sciatic pain starts in your lower back and
shoots down your legs. For relief, sit on the floor with your knees slightly
bent and place a tennis ball between your glute on the affected side and the
floor. Start to roll the ball beneath the muscle, creating a gentle massage
effect, without getting too close to the spine. Once you have found a painful
spot in your glutes, keep resting on the ball for as ling as necessary until
you feel some relief. Roll the ball back and forth along the painful spot and
repeat four to five times a day.
Shoulder soother
Lie on your stomach with the ball
underneath your affected shoulder. Place your opposite elbow on the ground to
stabilize yourself and to help control the pressure, then roll the ball slowly
beneath your shoulder muscles. Once you have found the trigger point (the most
painful place), hold and gradually release the amount of pressure as the pain
melts away. Also try sliding the ball towards your chest – many shoulders
injures are a result of tight pectoral muscles.
Release tight triceps
Place the tennis ball between the back of
your arm above the elbow joint and a wall, and lean gently into the ball. Slide
your arm up and down a couple of times, so the ball reaches the top of your arm
by your shoulder, and extends down to your elbow. Finish by placing the ball on
the most painful point, and then push more firmly into the wall.
No more foot faults
Sit comfortably on a chair with a tennis
ball under your foot. Slowly apply as much pressure as you can tolerate as you
push the ball into the floor and roll it back and forth from your toes to your
heel. Perform 20 foot circles, in both directions, then grasp your foot between
your hands and gently squeeze and ‘close’ your hands. Stretching and strengthening
your feet this way is great for preventing lower leg and calf injuries. Repeat
on both feet, once or twice a day.
