Tennis ball therapy is an inexpensive option to help work out trigger points and tight muscles throughout the body. This is an excellent physical therapy aid and tennis balls of different sizes can help to decrease tension in areas throughout the body. The pressure that is experienced by placing the tennis ball between the trigger point in the muscle and the wall or floor will add enough resistance to allow the muscle tension to release.
Trigger Points
Trigger points are a hyper irritation of the muscles that usually occur after an injury to the affected muscles. This injury can be a major trauma, such as whiplash affecting the neck muscles, or micro-traumas from poor posture that have built into a trigger point. A trigger point usually is a tender area of the muscle that is nutrient-starved and has built up waste products. It can cause pain locally or refer pain to other areas of the body. It feels hard and ropey and can cause pain, numbness, tingling and weakness.
Therapy
Tennis ball therapy can be done a few different ways. If you are just working on decreasing the soreness resulting from a trigger point, using a system of applying and releasing pressure usually works the best. Begin by placing the tennis ball between the trigger point and the wall or floor. Using the weight of your body, press the tennis ball into the trigger point. This can cause a temporary increase in pain and discomfort. Hold for 10 seconds and release for two seconds. Repeat for up to two minutes or until a release is felt in the trigger point. Another method is to apply pressure until a release is felt and then press a little harder to see if there is another layer of trigger point that has developed. Start slow and pace yourself. The pain experienced can be considerable. Following the tennis ball therapy with a hot shower or Epsom salt soak will help to keep the muscle relaxed and decrease soreness. Also, drink plenty of water to help flush toxins that have been released from the therapy.
Spinal Muscles
To use tennis ball therapy on the muscles that support the spinal column, begin by placing two tennis balls in a knee sock. Place a knot on either side of the two tennis ball keeping them tight together. This will allow each tennis ball to work muscles on either side of the spinal column and not put pressure on the bones. Begin with the two tennis balls at the middle of the back of the head while leaning against a wall or laying on the floor. Slowly move so that the tennis balls move down the muscles that support the spinal column and relax the muscles. If you notice an area of tenderness, consider using a single tennis ball for trigger point therapy.
Body Muscles
Other areas that are commonly helped by tennis ball therapy are the muscles of the outer thigh. These muscles can develop many trigger points, especially in runners and walkers. Along the shoulder blades is another area that may benefit from tennis ball therapy. If a tennis ball is too large for this area consider using a golf ball. The area at the base of the skull can become tender and cause headaches that wrap to above the eyes. Using a tennis ball on this area while slowly moving the head left to right can help to decrease tenderness. The bottom of the foot is commonly afflicted by plantar facisitis. This is an extremely painful inflammation of the tissues on the bottom of the foot. Many people suffering from this ailment use tennis balls to work out the tenderness and trigger points that will develop in the plantar fascia.
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