The best tool for deeper self-massage

The best tool for deeper self-massage

Life would be wonderful if we all had a personal massage therapist at our disposal to help eliminate the pain, stress and tension we experience daily. Unfortunately, this isn't realistic for most of us, and while we all love foam rolling, sometimes a foam roller is just too big for those hard-to-reach areas.

However, there is an effective way to experience complete relief from tired and sore muscles. The best part is, you might even find the answer on your child's bedroom floor. Plus, it's easily portable - it can be stored in your desk at work or thrown in your carry-on luggage. What magical tool am I talking about? A rubber lacrosse ball. [Tweet this tip!] This highly durable self-myofascial release (SMR) tool has become increasingly popular in recent years as an easy way to activate trigger points in muscles and relax high-stress areas.

Below are five different ways you can use a lacrosse ball for more effective myofascial release. Perform each of the following exercises for up to 60 seconds. They can be done before or after training and at any time of the day. No need to get fancy—a simple Maverick STX lacrosse ball ($2, lax.com or your local sporting goods store) will do the trick.

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1. Soothe sore feet.Place the lacrosse ball under the arch of your bare foot and begin rolling over it. The ball provides instant relief from tight arches and also helps those suffering from plantar fasciitis. I recommend keeping a ball in a ziplock bag in the freezer for a cold foot massage after work, or keeping it in your carry-on for the next flight.

2. Relieve buttock pain.Place the lacrosse ball between your buttocks and a wall in a standing position, with the ball directly over the area where you are experiencing pain. Press your buttocks into the wall and begin making circular movements in and around the area. Once the pain subsides, stop moving and increase pressure into the wall, resting the ball directly over the sore spot. Hold this position for up to 30 seconds.

3. Loosen tight hips.Lie on the side where you feel tightness with your knees bent at 90 degrees and stacked on top of each other. Place your hands on the floor in front of your body. Raise your hips, place the ball directly under the strained area, and slowly lower your weight back onto the ball. Begin moving your hips to massage and release tension in that area. If the pain is too severe, stand up, place the tight hip closest to the wall, and place the ball over the tight area. Start moving your hips around to massage the pain away.

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4. Relieve shoulder strain.Positioning the ball in this area can be difficult, so tuck it into an old stocking or sock to give you more control. Stand upright with your back close to the wall. Hold the end of the stocking or sock with one hand and position the ball directly over the stressed area while resting the ball between you and the wall. Press your back against the wall. You can rest the ball over the area or make small circular movements until you begin to feel relief. [Tweet this tip!]

5. Relieve forearm pain.Sitting in front of a computer all day can wreak havoc on your forearms. If not stretched and strengthened properly, it can lead to carpal tunnel syndrome. Try these two ways to release the tension: Hold the ball in one hand and roll it up and down on your forearm, or place the ball on a desk or other flat surface and place your forearm over the ball. Press your forearm into the ball and pass it over the ball. I recommend doing this several times throughout your workday to relieve stress on your muscles.