It's like a mini lacrosse ball!
When my CrossFit coach handed out bouncy balls during Core Mobility, a class where we focus on stretching, foam rolling, and massage, I was confused. What the heck were we going to do with this, play a game? But when head CrossFit coach and owner of, Jade Jenny, described it as a mini lacrosse ball that you could use to massage smaller muscles, a lightbulb went off!
Jade said to put the ball on the floor or on a box, rest our palm on it, and apply gentle pressure as we rolled our hands across the ball. It was amazing! I was able to massage the heel of my palm, and had no idea how tight and sore it was until I really started exploring different areas of my hand.refers to this as"self-myofascial release of the hand.
Try both circular and back and forth motions within the muscle belly, moving slowly and thoughtfully, Erin suggested. You may also try active release technique, where you hold pressure for sustained periods of time performing flexion and extension of your fingers to move the muscles underneath the pressure . Just be sure not to hold sustained pressure longer than 15 to 20 seconds at a time, and be careful not to apply too much force to avoid bruising the tissue.
For added pain relief, Erin advised to"follow up with applying a natural pain-relieving cream or salve made with ingredients such as arnica, emu oil, tumeric, boswellia extract, or menthol." When massaging our hand with a bouncy ball, Erin added a word of caution:"If this increases your pain or does not improve your pain, seek evaluation and recommendation from a skilled medical practitioner such as your primary care doctor or a physical therapist."
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