Whether you've just completed the SOS Triathlon or you've been stuck at your desk all day, we could all use some soft tissue love periodically. Many of us don't have the time or money to devote to routine professional massage therapy sessions which is where a cheap, inanimate object becomes a great substitute: the lacrosse ball. If you're just introducing yourself to soft tissue mobilization or you're a bit tender from a grueling race, I prefer to use a soft or indoor lacrosse ball. Regular lacrosse balls can be a great option as well but there is always a time and place for each version. If you don't have access to a lacrosse ball just yet, start with a tennis ball and graduate up to a lacrosse ball when you can.
Using body position and leverage you can take advantage of the shape and firmness of a lacrosse ball to address any tender spots, tightness, trigger points, etc. Addressing restrictions like these leads to better quality of movement which often means feeling better during your activities and with your recovery. Since the SOS Triathlon was this past weekend I wanted to share a few videos by Kelly Starrett that would demonstrate ways to utilize lacrosse balls for hot spots you may be dealing with after the race. That being said, these are by no means limited to triathletes and can be incredibly helpful for anyone. Enjoy!
Areas around the thoracic spine and shoulder blade. If the floor is too difficult or uncomfortable, the same thing can be done standing and leaning against a wall.
Areas around the anterior and posterior shoulder.
Areas around the calf, knee, and hamstrings. There are a couple other alternatives to a lacrosse ball that you may like as well.
Areas around the hip, glutes and psoas.
Dr. Greg Cecere
Your personal physical therapist, movement educator and knowledge dispenser.
Newsletter Sign Up
Enter your name and email to get Momentum PT's Movement Manual delivered straight to your inbox! It's your free monthly newsletter and guide to moving better, feeling better and living better!
The contents of this blog is meant for educational purposes only. Momentum Physical Therapy of New Paltz and Dr. Greg Cecere are not responsible for any harm or injury that may occur due to any information on this blog as it is by no means a substitute for a thorough evaluation by a medical professional.