You have probably seen or heard of the spiky massage ball from your friends, us at the clinic recommending it, or having seen them on our shelves in the waiting area. But, do you know how to use them to the best of your advantage? In today’s blog, I will be looking at spiky balls: what they are, how to use a spiky ball and when you should avoid them.
Self-massage with a spiky ball is a great way to keep yourself moving and relatively pain-free between sessions with your practitioner or on an as needs basis.
WHAT ARE SPIKY BALLS?
They may be small and often colourful but boy they can pack a punch. Whilst I don’t always believe in the old saying, “no pain, no gain”, some provocation of pain can definitely be useful. The first few times that you use your spiky ball, it’s fair to say that you may experience some degree of pain. The great thing about these spiky massage balls is that you are able to control what level of pressure and therefore pain you are inflicting upon yourself.
WHY WOULD YOU USE A SPIKY BALL?
Spiky balls can be used for an array of injuries, aches and pains throughout the body, including but not limited to:
- Tight and/or sore glutes (buttock muscles)
- Lower back pain
- Upper back and neck pain and/or tightness
- Plantar fasciitis
- Rotator cuff tightness/shoulder injuries
- Hamstring tightness
- Carpal tunnel syndrome

HOW TO USE A SPIKY BALL
The aim of the self-massage is to find trigger points within your own body, place the spiky ball there and then gently apply your own body weight through the spiky ball to release the underlying trigger point.
WHAT ARE TRIGGER POINTS?
Trigger points are defined as “discrete, focal, hyperirritable spots located within a taut band of skeletal muscle” (Alvarez & Rockwell 2002). They can be either active, meaning they cause pain even at rest and may refer pain in particular patterns, or latent which don’t cause pain at rest, or spontaneous pain but can restrict the range of movement or cause a degree of muscle weakness. The most common areas that are affected by active trigger points are the head and neck, lower back and pelvis, the hamstring muscle group and the shoulder girdle.
The elimination of trigger points within the skeletal muscles is especially important in the management of chronic pain conditions. (Brukner & Khan 2012)
SPIKY BALLS ARE PORTABLE AND CAN BE USED ANYWHERE
The great thing about the spiky massage ball is that they are small, compact, easy to travel with or take to work with you and relatively easy to use. You can use them in sitting, standing or lying positions. Generally speaking, if you have a tight or sore spot, place the spiky ball there, then apply some sustained light to medium pressure with your own body weight and hold for up to 90 seconds. You can also gently move your body weight and therefore the ball in an up and down, or side to side motion to release a greater area of muscle tension.
Ideally, you would use your spikey ball 2-3 times per week on a regular basis for maintenance, or you may use more frequently during times of flare up or injury.

WHEN SHOULD YOU AVOID USING A SPIKY BALL?
I wouldn’t use or recommend self-massage with a spiky ball:
- Acute back pain, without first seeking a medical/osteopathic opinion
- Over any area where you have a skin lesion/sunburn/graze or older, frail skin
- Near a hematoma (bruise)
Want help getting a spiky ball you can use at home for self-massage? We sell them in our clinic, and our friendly Practitioners will be very happy to show you how to use one along with a range of suitable exercises that you can do at home. Book online today to make an appointment or drop into the clinic to purchase one today.