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Self-Care Between Massages: How to Use Massage Balls for Relief and Recovery

  • Writer: Lauren Walker
    Lauren Walker
  • Jul 30
  • 4 min read

Whether you're dealing with muscle tightness from stress, sore spots from a tough workout, or chronic tension from long hours at a desk, massage balls can be a powerful self-care tool between your professional massage therapy sessions.


Small, portable, and easy to use, massage balls—like lacrosse balls, therapy balls, or trigger point balls—allow you to target hard-to-reach areas, release knots, and support your body's healing and recovery process.

In this post, we’ll break down how massage balls work, when to use them, and how to apply them safely and effectively.


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What Are Massage Balls?

Massage balls are firm, compact tools used for self-myofascial release—a method of applying pressure to tight muscles and fascia to relieve tension, reduce pain, and improve mobility.


You can find them in a variety of densities and sizes:

  • Lacrosse balls (firm and dense—great for deep pressure)

  • Therapy balls (slightly softer and more forgiving for sensitive areas)

  • Peanut balls (two balls joined together—ideal for use along the spine)

  • Textured balls (for extra grip or sensory stimulation)


Why Use Massage Balls Between Massages?

Massage balls are a smart way to extend the benefits of professional bodywork. Here’s how they can support your self-care routine:

✅ Target Tight Spots (Trigger Points)

Massage balls let you apply focused pressure to small, stubborn areas like the shoulders, glutes, feet, and hips—spots that are often hard to stretch or reach otherwise.

✅ Break Up Muscle Tension and Fascia

By rolling and holding pressure over tight areas, you can release knots, restore mobility, and help improve circulation in tissues that have become sticky or restricted.

✅ Support Recovery and Injury Prevention

Regular use after exercise or long days on your feet can reduce soreness, support faster recovery, and help you avoid common overuse injuries.

✅ Promote Relaxation and Body Awareness

Just a few minutes of focused self-massage can help reduce stress, improve breathing, and reconnect you with how your body feels—key components of holistic self-care.


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Best Areas to Use Massage Balls

Massage balls are especially helpful for areas prone to tension or overuse:

🔹 Shoulders & Upper Back

Place the ball between your shoulder blade and spine, and lean against a wall or lie on the floor. Roll slowly or hold pressure on tender spots to release tension from posture, lifting, or stress.

🔹 Glutes & Hips

Sit on the ball and gently shift your weight to target the piriformis and gluteal muscles. This can help with low back pain, hip tightness, and even sciatica symptoms.

🔹 Feet

Roll a massage ball under your foot while seated or standing. This helps with plantar fasciitis, foot fatigue, and overall lower body tension.

🔹 Neck Base & Suboccipital

Use a soft therapy ball or peanut ball while lying on the floor to gently release tension at the base of your skull—great for tension headaches or tech neck.

🔹 Chest & Shoulders

For tight pecs and shoulders, place the ball against a wall and press into your chest muscles or around the front of the shoulder joint to improve posture and open the upper body.

⚠️ Avoid placing direct pressure on joints, bones, or inflamed areas. Focus on the surrounding muscle tissue instead.

How to Use Massage Balls Safely

Here are a few tips for safe and effective self-massage:

✔️ Start Gently

Ease into the pressure, especially if you’re new to this kind of bodywork. Use a softer ball if needed, and avoid pushing too hard.

✔️ Breathe and Relax

Deep, slow breathing helps the nervous system relax and encourages your muscles to release. Don’t hold your breath while rolling.

✔️ Hold and Roll

You can either:

  • Hold steady pressure on a tender point for 20–60 seconds until the muscle releases

  • Or roll slowly across the muscle, pausing at areas of tightness

✔️ Limit Your Time

Stick to about 1–2 minutes per muscle group, and avoid overdoing it. Too much pressure or too long can lead to soreness or bruising.


When to Use Massage Balls

Massage balls are perfect:

  • After workouts to release tight muscles and speed recovery

  • Before exercise to wake up and loosen tissues

  • After long periods of sitting or standing

  • Before bed as a calming, tension-reducing ritual

  • Any time you feel muscle tightness, fatigue, or stress

Even just 5–10 minutes a day can make a big difference.


Combine Massage Balls with Other Self-Care

Massage balls are most effective when combined with:

  • Stretching or mobility work

  • Hydration to keep fascia healthy

  • Mindful breathing or meditation for full-body relaxation

  • Professional massage therapy for deeper, holistic care

By integrating these techniques, you're not only managing symptoms—you’re actively supporting your body’s long-term health.


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Final Thoughts

Massage balls are simple, affordable tools that empower you to care for your own body between massage sessions. With regular use, they can help you stay more mobile, more relaxed, and more in tune with what your muscles need.


Looking for guidance on how to get started? At your next massage appointment, ask your therapist which areas to focus on and how to safely use a massage ball for your specific goals.


Your body doesn’t have to wait until your next session to feel better. A few mindful minutes with a massage ball can go a long way toward lasting relief and better movement.


Relish Well-ness to the Core with our Relaxing Massage Sessions: Wellness Rituals offers effective alternative healing therapies such as Thai Yoga Massage or our Table Top Stretch Sessions. This unique healing therapy incorporates Yoga, pressure points, and reflexology, aiming to reduce body fatigue.


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