When Should You Use a Massage Ball?

When Should You Use a Massage Ball?

A massage ball is a small, typically spherical tool used for self-massage or massage therapy. It's designed to apply pressure to specific points on the body to relieve muscle tension, improve circulation, and promote relaxation. They can be used to target specific areas of the body such as the back, shoulders, feet, or any other part of the body where tension or soreness may occur. In this guide, we'll explore the best times to use these tools.

When You Need to Use a Massage Ball

Massage balls work by targeting trigger points and relieving muscle tension. Let's jump into when you should think about using this trusty tool:

1) After a Long Day of Sitting


man sitting at desk with back ache
Credit: Envato Elements/ voronaman111

If you've spent the day glued to your chair—maybe at a desk, in front of a computer, or in meetings—you know the feeling. Your back feels stiff, your shoulders are tight, and overall, you just feel cramped.

To ease the back tension, find a cozy spot against a wall. Place the massage ball between your back and the wall. Then lean into the ball with your body weight just enough to feel pressure on the trigger point. Move slowly up and down, side to side. You'll feel the tight spots loosen up and the stiffness ease away. If your shoulders are tense, sit in a comfy chair. Put the ball on one shoulder blade and gently press down, rolling over any sore areas. Switch shoulders after a few minutes.

2) Before or After a Workout


beautiful woman using massage ball on shoulder
Credit: Envato Elements/ habrovich

Before a workout, using a massage ball helps get the blood flowing and preps your sore muscles for the activity ahead. Start by targeting areas you plan to work out. If it's leg day, focus on your calves, hamstrings, and quads. Gently roll the ball over each area, applying enough pressure to feel it. Spend about 30 seconds to a minute on each muscle group.

After a workout, a massage ball can help with recovery by flushing out those toxins that build up during exercise, like lactic acid, which contributes to soreness. Just like before, focus on the areas you've worked out. But this time, you might want to go a bit slower, allowing the ball to really sink into any tight spots.

3) For General Relaxation


happy woman using massage ball
Credit: Envato Elements/ LightFieldStudios

Even on days when you're feeling pretty good, a gentle session with a massage ball can be a great addition to your relaxation routine. Start by finding a quiet spot where you feel comfortable and at ease. It could be a favorite chair or a spot on your floor with a mat laid out. Begin with your feet, rolling the ball under them to ease the tension that builds up from constant standing or walking. You can also try to massage your back, shoulder blades, palms, and fingers using the same method.

4) To Loosen Muscle Tightness and Improve Blood Circulation


woman using massage ball on arm
Credit: Envato Elements/ Marinesea

Regular use of a massage ball can help improve your flexibility by loosening up tight muscles and improving blood flow. To improve flexibility with massage balls, target tight areas like your hamstrings, calves, and shoulders. Place the massage ball under these muscle fibers while lying or sitting and softly press while rolling the ball.

5) For Chronic Pain Areas


man using massage ball on foot
Credit: Envato Elements/ wirestock

If you're dealing with chronic or ongoing muscle pain, such as lower back issues or plantar fasciitis, regular use of a massage ball can provide targeted relief and manage discomfort.

When focusing on chronic pain areas, the key is to slowly roll the massage ball over the painful area. For example, if you have chronic lower back pain, place the massage ball between your back and a wall or the floor, gently moving your body to roll the ball across the area. It’s important to breathe deeply as you do this. Pay attention to how your body responds. Some muscle soreness is normal, but sharp or increasing pain means you should ease up.


Can I use a massage ball every day?

Yes, it’s safe to use a massage ball daily, especially for general relaxation and flexibility. However, for areas with intense soreness or injury, listen to your body and give it rest as needed.

How long should I use a massage ball in one session?

A typical session can last between 5 to 15 minutes in total, depending on the number of areas you’re targeting. For each specific area, 1 to 2 minutes is usually sufficient.

Can using a massage ball replace professional massage therapy?

While massage balls are great for self-care and can address minor tension and soreness, they don’t replace the expertise of a professional massage therapist for more complex or serious issues.

Is it normal to feel pain when using a massage ball?

Feeling pressure is expected, but you shouldn’t experience sharp or severe pain. If you do, reduce the pressure or change the type of massage ball you're using. Choose a soft foam lacrosse ball or a tennis ball.

Can massage balls help with posture?

Yes, using a massage ball on tight muscles can help release tension and promote better alignment, which in turn can improve posture over time.


Making a habit of using a massage ball at various points throughout your day can significantly improve how your body feels and operates. Remember, consistency is key to seeing long-term benefits, so make it a habit, and your body will thank you.

Looking for a gentle massage experience? Check out Acupoint Massage Balls. Designed for durability and effectiveness, our massage balls are perfect for easing tension, enhancing flexibility, and promoting overall well-being. Shop with us today. 

Featured Article

How to Use a Massage Ball for Plantar Fasciitis

How to Use a Massage Ball for Plantar Fasciitis

Does your foot feel tight and sore or do you have stabbing pain in your feet every time...
May 09, 2024
How to Treat Hip Pain from Running

How to Treat Hip Pain from Running

Studies show that the rate of lower body injuries in runners ranges from 19.4% to 79.3%, with hip...
Apr 30, 2024
When Should You Use a Massage Ball?

When Should You Use a Massage Ball?

A massage ball is a small, typically spherical tool used for self-massage or massage therapy. It's designed to...
Apr 08, 2024
How Do I Choose the Best Massage Ball: 2024 Guide

How Do I Choose the Best Massage Ball: 2024 Guide

Massage balls are a must-have for athletes, fitness enthusiasts, or anyone looking to relieve everyday stress. They work...
Mar 26, 2024