Massage / Trigger Ball
Massage for Myofascial Pain Syndrome
creative tips on using a massage ball or trigger ball to self-treat muscle
knots and myofascial trigger points
ball, also known as trigger ball, is a very simple yet handy tool that you can
use in the self-management and self-treatment of two main problems: tight
muscles and painful knots in your muscles, often known as trigger points. I
know we also have the foam rollers for muscle release, and though both are used
for muscle and knot release, both have different approaches – the
massage/trigger balls go in deep and focused, great for those small and hidden
muscles deep under. The foam rollers are great for bigger muscle groups such as
the superficial back muscles, thighs and calves.
The basic idea of this massage / trigger ball
idea is to trap this ball between your body and something else, which is
usually the floor, sometimes a wall, another body part and other creative
The therapeutic goals of this approach…
create a release in the tight muscles and knots by applying the right amount of
pressure at the right place – enough to relax it and do it some good, but not
so much as to irritate the knot/muscle that causes it become inflamed. What you
should feel is a sensation that is strong and good, what we term as ‘good pain.’
If tears are running down your face, and your grimacing in pain, you need to be
more gentle. You must be able to relax as you do this.
got the pressure and location right, try to relax as much as possible and wait
for the ‘good pain to blow over’ to less than 80-90% from the original pain –
this is the ‘release’ that I was referring to. It’s a change of the soft tissue
inside physiologically. Some people with very sensitive hands/body can actually
‘feel’ the knot/tightness dissolving and decreasing.
the benefits include:
- increases blood circulation
- increases muscle, joints and fascia flexibility
- restores normal length of muscles leading to
regaining healthy posture
- provide a sense of well being throughout the entire
Where to massage with your trigger ball or massage
massage and trigger balls are the most effective in the deep muscles of the
back, hips and thighs. Some of the locations are quite difficult and maybe
awkward for beginners, and sometimes you may find that it’s impossible to apply
consistent good pressure, but with practice, it’d be ok.
down on one of them, and you can either place it exactly where is tight or
tender and go straight to business, or you can just lie on it generally and
slowly move your body such that the ball travels around, exploring until you
hit a painful spot. Like I mentioned above, the feeling and sensation should be
strong and good, relieving and feels welcome – good pain.
Tips and tricks for longer lasting trigger point
massage may sometimes only provide short termed, temporary relief. Consider these
basic tips and tricks to enhance their effects:
- Don’t treat more than three knots or muscles at a
go. Start with the worst ones, each lasting for about 60 – 75 seconds.
- Use heat to relax the muscles before applying, and
heat again after.
- If possible, let the muscles relax and rest (don’t
participate in strenuous activities)
- After the session, gently stretch the muscles along
its full length 2-3 times
Why trigger balls and massage balls work for
muscles and trigger points is really muscle tissues that are tightly bound
together into an irritating and tender spot. The focal pressure inhibits the
motor nerve and breaks the cycle of spasm as well as literally breaking down
the tender spot and pushing the stagnant tissue fluids and by-products that
aggravate the problem, out of the area.
Cost of Massage Ball / Trigger Ball: SGD$30
Call or SMS
97402164 and let us know how many you’d like us to set aside/prepare for you,
and swing by our clinic to pick it up our clinics locations here. Do drop us a buzz first to check if we've stock ya thanks!
If you'd like an
appointment with the sports physiotherapist to guide you further, SMS our physios at 97402164 for an appointment.
Back to Top
Our Physio & Rehab Expertise
Phoenix Rehab Group works with specialist physiotherapists and specialist rehab therapists who are highly trained, qualified, experienced and passionate to provide high level of expert care to our patients.
Areas of specialization
- physiotherapy: back and neck (spine), sports, shoulder, hip, knee, ankle
- hand therapy: forearm, wrist, hand and fingers
- podiatrist: leg, calf, ankle, foot and toes
- read more on our specializations here
All our therapists are fully insured and registered with Allied Health Professions Council (AHPC) and Traditional Chinese Medicine Board (TCM). See our entire team here by location and specialization.
Initially, our specialist physiotherapists will carry out a thorough
assessment, helping them to select the most appropriate treatment to
help you recover. They then provide
expert treatment for your pain as well as prescribing specific
exercises to reduce your risk of re-injury and giving you a long term
To call for inquiries or appointments, please contact us at:
Tell A Friend About Us
We appreciate you as a patient and want you to know that the #1 way we grow as a clinic is through word of mouth referrals from valued patients like yourself.
We do not rely on advertising - instead, we prefer and appreciate the goodwill and positive reinforcement from patients.
When you have the opportunity, please take the time to tell your family, friends and physicians about the positive results and experience you have had in our clinic.
Thank you so much, and stay healthy!
PHOENIX REHAB APPOINTMENTS & ENQUIRIES
Please Call/SMS/WhatsApp to +6588001830, thanks!
We are a wholly Singapore Private Limited group of licensed physiotherapists, hand therapists, podiatrists, chiropractors, sports massage therapists, clinical pilates practitioners and TCM physicians practicing in our scope of rehabilitation and its areas of specializations.
As listed in our website are the list of services we provide our clients as referred by their medical doctors or by self referrals/word of mouth, but you can also make an appointment without seeing any doctors (that being said, if you do need a referral to a specialist orthopedic surgeon or sports GP, we will recommend you too as value added service at no additional costs to you).
The range of rehabilitation results vary from patients to patients, depending on a variety of factors and reasons such as severity of condition, genetics, gender and age. However, we will still deliver the best evidence-based-practice of physiotherapy, hand therapy, TCM, sports training and deep tissue release therapy that we can deliver (we are proud to say that we try our best to only engage the most experienced and specialist therapists - which makes a big difference in clinical outcomes).
The information available on this site is for educational purposes only, if you need a full professional advise on physiotherapy, hand therapy and occupational therapy, please schedule an appointment with us by contacting our staff by Call/SMS/WhatsApp at +6588001830 or email email@example.com, thanks!