How to Self-Massage with a Lacrosse Ball for Optimal Recovery

Massage is a great way to relieve soreness and speed muscle recovery after a workout.  Thankfully, you don’t need to spend a lot of money to get a massage every day.  With a lacrosse ball and a little bit of know-how, you can melt tension on your own, any time.

What You’ll Need

All you need is a lacrosse ball.  You can find them at almost any sporting goods store.  You could try using other balls as well, but I have found that lacrosse balls work the best.


The idea here is to find a tight spot and then roll it out with the lacrosse ball.  Everyone is different, so play around and find out what works best for you.  Here are some good spots to try.


This is the most common one for me.  To massage your back, stand with your back facing the wall and place the lacrosse ball between you and the wall.  Flex and extend your knees to roll out any tight spots.  Relax and breathe deeply as you do this.

You can try massaging your back on the floor as well, but I find that standing works best for me as it enables me to move around more easily.


If your feet are sore, simply place the lacrosse ball under your foot and roll it around.  Be sure to hold on to something for support.  This will allow you to put more of your weight on your foot.


Massaging your glutes is best done on the floor.  Sit on the lacrosse ball and roll around, hanging out in your tight spots.


To target your hamstrings, sit on an elevated, hard surface, like a counter.  Place the lacrosse ball under your leg and find a tight spot.  To massage it, flex and extend your knee.  You can also lean on your leg to apply more pressure.

Once you finish with that spot, move the lacrosse ball to a new spot and repeat.

Give Your Muscles Some Love

Self-massage is a great tool for breaking up tension and helping your body relax.  Try out these spots, but play around with others as well.  You can also massage your shoulders, chest, triceps, calves.  The list is endless.

As added bonus, a little massage right before bed relaxes your nervous system, brining you into a deeper, more restful sleep.  It's awesome!

Keep transforming.


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