Last night, I was rolling out with a lacrosse ball, like I do for about 10 minutes every evening, when I realized that this $5 object has become one of my most important training tools. I don't cross paths with lacrosse players much, so I had no idea how great a lacrosse ball was until a physical therapist lent me one eight years ago. At this point, I should probably send him the $5 to cover the ball because I have no intention of ever giving it back. I use it pretty much every day, and I concentrate on massaging any areas giving me trouble. Here’s why I love it, and how it can work for you too.
Pressure point: The main complaint I have about foam rollers is that they don’t dig deep into the muscle belly like a masseuse applying trigger point therapy. However, the lacrosse ball can wiggle into those hard-to-reach spots, like where the muscle heads connect between your calves and hamstrings, and hamstrings and butt. And, unlike tennis balls, lacrosse balls are firm like a rubber baseball and don’t squish under pressure.
Easy to transport: Another benefit to a lacrosse ball is that you can work out tight muscles without actually doing anything. I will often lie on my back and slide the ball under my glutes and lower back and roll around until I come across a sore spot. When I do, I let my body weight melt into the ball and allow the pressure to ease the muscle tension. I repeat this action two to three times for about 20 seconds each time. To get better leverage on my hamstrings, I like to sit in a dining room chair, place the ball under my legs and go through the same process.
How to Improve Your Running Recovery Plan: Maybe it’s just me, but trying to roll out my upper back and shoulders with a foam roller makes me feel like a failed contortionist. I can never get the tube-shaped contraption to hone in on the tiny muscles in my shoulder blades that I often forget I have until a massage therapist finds them and what feels like an electric shock shoots down my body. A lacrosse ball though, is slightly more forgiving. Again, lie on your back and place the lacrosse ball under your shoulder cavity. It will only take a few seconds of rolling around on the ball to remember that the upper body gets as tight as the lower body and needs massaging as well.
A nice price: Whereas foam rollers go for $30 to $40, most lacrosse balls cost $5 or less. It’s a low-risk entry point for any curious skeptic, and the ball is essentially indestructible.
CA Notice at Collection: Both foam rollers and lacrosse balls are relatively lightweight—the latter clocks in at about eight ounces. But a lacrosse ball takes up far less room in a suitcase, which is important when you have a niggling muscle ache that needs tending to daily and any number of airline baggage restrictions. I even take my lacrosse ball with me when I don’t have an issue because I know that, if something comes up, I’ve got the closest thing to a personal masseuse traveling with me to take care of it.
