fit womens weekly blog

The Best Massage Therapy Balls To Fix Your Joint Pain

My knee was killing me!

Every time I squatted, it felt like there was a band right below my knee and it was about to pop. That is not a good feeling.

Especially since I need to workout and film on a regular basis for Fit Women’s Weekly and all the workouts we design.

I’ll admit it… Dan, my husband, is more of the mobility and trigger ball person.

So he helped me find why my knee was hurting, the exact muscle and spot that was causing the issue, and then I went to work rehabbing myself.

The muscle in question?

The Peroneus Longus… right below the knee at the attachment site is where it hurt the most. But it was the entire muscle because nothing in the body works alone.

where I was hurting
One of our favorite massage therapy balls is called the Supernova. I took the Supernova and dug in right on the spot and a shooting pain errupted in my leg. It killed.
rolling where I was hurting

BUT…

After a few days of working that spot and up and down the entire muscle, my knee pain went away completely.

Now I know that’s a trouble spot for me. I can focus on it, stretch it out and keep rolling it to it stays healthy.

Massage therapy balls or trigger balls are a must in today’s world.

We tend to do the same things everyday. And it doesn’t matter if you’re someone who sits all day or is walking and running around all day.

You tend to do the same movements all day, everyday…

You tend to sit/stand in the same posture all day, everyday…

You tend to do the same repetitive movements everyday too…

And if you workout, these positions we sit/stand in can make muscle recovery a pain in the butt.

All of this causes lack of blood flow to certain spots on our body, which causes tight muscles, and cause adhesion’s, which cause join and muscle pain.

And you DON’T need a chiropractor to adjust you when you feel these pains. You need your own set of massage therapy balls and a decent foam roller. You can self massage yourself to feeling incredible.

Here Are The Best Massage Therapy Balls I Recommend

(I’ll share how to roll out over the course of future blog posts.)

Ball #1 – The Supernova

the kettlebell swing

I love this ball. It can gets so deep into your muscle tissue, it’s perfect for finding and rolling out adhesion’s.

You can only get the Supernova at RogueFitness.com. And it is a little pricey compared to other options, but it’s worth every penny.

It’s pretty big so it’s great for getting into:

  • Your glutes
  • Your QL and spinal erectors… I prefer to use a wall for this.
  • Your quads
  • Your calf
  • Your shoulders
  • Your neck and upper back

This ball is HARD. So when you press in hard sometimes, you have to be careful. It can hurt and not all pain you feel while rolling is good pain. For example, if you feel a sharp, zinner type pain, you may have just hit a nerve.

Be careful around your hips and hamstrings.

There is a smaller version of the Supernova. I don’t have this one and I’ll tell you way…

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Working out hard? – Not getting results?

You need to hit your Reset Button!

Take my Reset Fitness Analysis. Based on your answers, I’ll match you up with the 7 day reset program for free. You’ll start burning fat again… you’ll sculpt tight muscle definition… and you’ll get stronger faster.

Click the button… take 60 second quiz… get started FREE!

Balls #2 – Yoga Tune Up Balls

I don’t have the smaller Supernova because I love the Yoga Tune Up balls. All of them!

The comparable ball in the Yoga Tune Up series would be the Alpha Ball.

It’s softer, but still firm. I like this because you can press into your muscles a little harder without the pain of the Supernova.

The Alpha ball also grips your skin better so you can move the muscle. It’s hard to explain what I mean, but when you feel it, you feel it.

I actually prefer the Alpha ball when going after my QL muscle.

The next ball set in the series are the PRO pair. They are usually blue and they are great too. They come with a tote bag which helps a lot.

yoga tune up pro pair

I use these a lot for rolling out my shoulders, my legs, and mainly my back extensors. Your spine fits right in the middle of the two balls and you can dig deep into your spinal extensor muscles… which are tight on most people.

Finally the smaller pair of balls, or the Therapy balls. They really good for your feet and your traps. Nothing get’s your traps better, expect for an actual massage.

The one negative about the Yoga Tune Up balls is they wear out pretty quickly. You probably need to buy a new set every year.

I don’t know if they did this by design so we have to keep buying new ones, but it’s a little annoying.

Either way, I highly recommend these. You will use them all the time.

Ball #3 – A Standard Foam Roller

regular ole foam roller

Personally, I say forget all those fancy foam rollers. Rather go with the one above.

It’s about $9 to $13 on Amazon and it’s great for what you need a foam roller to do, which is to warm up muscles. (This is strictly my opinion.)

I only use a flat foam roller to help warm me up before a workout.

Most foam rollers can get deep enough or point specific enough to help with trouble areas… that’s why I recommend the trigger balls.

But foam rollers do help to gentle smash out muscles, increasing the blood flow to them before you warm up.

I do have this foam roller, I call the torture device.

I don’t know where I got this one from.

the torture device

It’s knobby and really hard. It’s actually great for working out shoulder (rhomboid) knots, but I think the trigger balls are a much better purchase.

If you’re interested in what I roll before I warm up, it looks like this:

  • Top of thighs
  • Inside of thighs if I’ll be squatting a
  • lot or if I just want to.
  • Hamstrings
  • Butt
  • Shoulders

Then I do some basic mobility move and start warming up for my specific warm up for whatever workout I’ll be doing that day.

roll top of thigh
roll your booty

Trust Me Get One Of These Tools… Your Body Will Love You

I have had many clients over the years rely on chiropractics and their adjustments… and many of them have received serious injuries because of it.

You don’t need to get adjusted by somebody else.

However, a chiropractor is great for massage therapy. Having another person massage you is always better than a trigger ball.

Yet, if you get these and learn a little bit more about how to use them, you’ll do it every single day.

And you will feel amazing.

Go get one.

Working out hard? – Not getting results?

You need to hit your Reset Button!

Take my Reset Fitness Analysis. Based on your answers, I’ll match you up with the 7 day reset program for free. You’ll start burning fat again… you’ll sculpt tight muscle definition… and you’ll get stronger faster.

Click the button… take 60 second quiz… get started FREE!

Working out hard? – Not getting results?

You need to hit your Reset Button!

Take my Reset Fitness Analysis. Based on your answers, I’ll match you up with the 7 day reset program for free. You’ll start burning fat again… you’ll sculpt tight muscle definition… and you’ll get stronger faster.

Click the button… take 60 second quiz… get started FREE!

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