Using a lacrosse ball for self Myofascial Release Techniques

We all suffer from muscular pain at some stage. This hinders our capability to work properly. Instead of gulping in painkillers, try myofascial release technique to get relief from pain. This is a self-help technique, which you can practice yourself and get relief from pains. Consult a qualified myofascial therapist in the beginning so that you can perform them properly and get maximum benefit.

muscle pain

The Myofascial release technique 

Let us first understand the term. Myo stands for muscle and fascia is a soft layer that covers organs, muscles, nerves and other body structures. Its function is similar to oil in a machine- to allow various body parts to work without friction. Sometimes, due to overuse, these layers of fascia get damaged and in turn cause you discomfort.

There are certain points in the body, which are trigger points that cause body pains. Technical term for these points is myofascial points. If we press these points, pain may occur at some other location in body.

Thumbs, a tennis or lacrosse ball, or other tools are used to perform myofascial techniques. However, this is a self-help technique, but many therapists who are trained in these techniques give treatment apart from guiding people in how to perform these at home.

Here are some techniques using tennis ball or lacrosse ball to relieve pain in different parts of body. Placing the ball inside an old sock helps prevent the ball from falling while performing these techniques.



  •  Shoulder: Stand close to a wall with your back towards the wall. Place the ball between trapezius muscles of shoulder and wall, holding it with socks. Adjust your position and find the spots where you feel pain. Apply pressure on these hot spots.
  •  Buttocks: Stand close to the wall with ball between the centre of your buttocks and the wall. Roll the ball and find hot spots. Apply pressure on those spots
  • Hips: Lie on your side with the ball under your hip. Turn your body and find all the hot spots. Work on those spots by applying pressure. Some people may feel pain initially while doing this exercise. In that case, use softer ball.
  • Feet: Stand uptight and keep the ball under one foot. Start from the ball of the foot and roll towards your heel. Apply pressure at trigger points. 


Whenever you find a point that hurts, it is a trigger point. Stop and rest the ball there for about 20 seconds. This pressure will smooth the fascia. Take care to apply pressure only on muscles and not bones. If anywhere in doubt, consult the trained therapist.

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