In recent years, more and more athletes are practicing the so-called Self-Myofascial Release (SMR) techniques, that is, those self-massage techniques with rollers, balls, etc. that help improve flexibility and recovery after performance.
Among the various tools used, one of the most popular is certainly the foam roller , which allows you to easily work on the main muscle groups, but when it comes to tension in the upper back, shoulders, forearms, pectoral muscles, feet or hip flexors, the ball becomes the most effective solution to reach the most difficult muscles to treat, loosen deep contractures and so-called "trigger points".
Let's start from the beginning, what is fascia?
Fascia is an intricate system of connective tissue that surrounds and supports every muscle in the body, holding them in place and organizing our movements on all planes.
When the fascia is injured or contracts, so-called muscle knots or trigger points form, which can limit its elasticity, causing pain and discomfort and, in the most serious cases, can compromise the function of the muscle.
Why is self-myofascial massage so important?
The fascia is very rich in proprioceptors, twenty times more than any other structure in our body. These receptors, through the mechanical stimulation of self - massage, are activated and “transport” the activation message inwards .
Using tools such as theMASSAGE BALL allows you to apply targeted pressure on muscle knots, stimulating blood circulation and promoting the release of accumulated tension, just like during a professional massage.
When you apply the right amount of pressure to a trigger point, the body releases tension, allowing the fascia and muscles to relax and realign. In this way, muscle recovery is faster and the tissue remains healthy and functional.
How to use the self-myofascial massage ball?
Thanks to its compact size, the massage ball allows you to precisely reach muscle knots hidden in deep tissue, relieving tension even in the most difficult to treat areas.
Self -massage may feel a little uncomfortable or painful at first , but the good news is that there are several techniques to adapt it to your level of tolerance. Here are the most common ones:
On the ground
Place the ball on the floor under the point you want to massage and move slowly to find the knot by shifting your weight forward, backward, left and right. You can adjust the pressure by adding more or less weight to the ball. Make slow, controlled movements for about 30-90 seconds.
With one hand
Place the ball directly on the tight muscle and apply pressure with one hand. This technique is especially effective for treating very sensitive trigger points. Massage the area around the knot for 30 to 90 seconds.
TheMASSAGE BALL is a small but versatile tool, which you can easily take to the gym or keep in your desk drawer to use when needed.
Our advice?
After each training session, dedicate a few minutes to targeted self-massage in the most tired areas of the body with theMASSAGE BALL , and after a nice shower, massage your muscles and tendons with the COOLDOWN CREAM while using the FEET RELAX to give relief to your feet, our two Top Products for a truly top recovery.
COOLDOWN & FEET is the Kit designed specifically to take care of your body after physical activity, for optimal recovery and to be ready for the next challenge!