Top 5 Spikey Ball Massage Tips

Osteopath Heath Williams of Principle Four Osteopathy gives us his Top 5 Spikey Ball Massage Tips.

  1. Select a spikey ball that is appropriate for your needs.  There are a variety of spikey balls that range in size and firmness.  If you are looking to create a very focused amount of pressure, go for something that is a little bit smaller.   From a firmness point of view, try starting with something that is a little softer and build up to a more firm ball.  Sometimes the ball can be so firm that the user only feels pain.  Most of us will avoid pain at all costs, so start with something that will allow you to use it without causing extreme pain.
  2. With the spiky ball, you can either roll back and forth over an area of the muscle or hold it over the tight and tender spot.  For tight and tender spots within a muscle, I would suggest holding the ball over this spot for 30-90 seconds until the tension eases.
  3. If pain increases as you are using the spikey ball, then stop and reassess how you are using it.  It might be that you are placing too much pressure onto the ball or have it in a spot where it shouldn’t be.
  4. Vary your body position depending on how much force you want to place on the tight spot.  Lying on the floor with your body weight pressing down on the spikey ball is going to create a lot more pressure then pressing up against the wall into the sore spot.
  5. If you aren’t sure if you are doing things correctly or don’t feel like you are getting any benefit from the spiky ball, then book an appointment to see your osteopath, physiotherapist, massage therapist or PT for further advice and guidance.


Where Can I Get A Spikey Ball

Below are a list of reputable companies that sell good massage balls and other rehab/mobility tools.





About Principle Four Osteopathy

This blog was written by Osteopath Heath Williams who is the owner and director of Principle Four Osteopathy. Principle Four Osteopathy is one of Melbourne City CBD and Docklands leading Osteopathy Clinics.

The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation.

The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation.

To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.