How to use the spikey ball?

We all can get some sore spots sometimes, we all get knots, tightness or muscle tension. Sitting at a desk, usual workout, snowboarding in Queenstown or hiking one of the great walks of New Zealand.

This is where the spikey ball comes in....


They have become a popular “torture” tool for performing your own form of massage-therapy on many muscle-related conditions and are a convenient way to maximise muscle recovery for many athletes, they allow you to perform massage exercises by yourself at home.

Using a spiky ball on a regular basis is a great way to maintain flexibility, ease muscle tension due to myofascial trigger points and optimise performance.

They may look like an innocent colourful spikey ball, but they have some evil inside. Sometimes considered as a torture device. This is because this wee thing, goes DEEP!

There are some parts of the body that you can’t quite get to with a foam roller for example and this is where the spiky ball comes in handy.

They are firmer and larger than a tennis ball and not quite as unforgiving as a golf ball, making them the perfect tool for releasing those hard to get to muscles.

When performed correctly, the following spiky ball exercises can provide symptomatic relief from trigger point muscle tension. The pain is usually more intense upon locating a new trigger point, so be gentle and move slowly. The longer you hold (30 seconds) the more the pain will diminish and you will feel the area release.


  • Stimulates local vasodilatation to increase blood flow and promote the healing process

  • Can assist in range of motion

  • Reduces muscle soreness post workout

  • Acts as an adjunct for acupressure point release and myo-fascial release

  • Promotes endorphin release


  • Position yourself on a relatively firm surface, - such as the floor, against the wall or a chair - in a comfortable and stable position.

  • Roll the spikey ball trying to search for points of muscular tenderness and focus on these areas.

  • Relax the area you are releasing and breath normally.

  • Use your body weight to apply pressure to the affected muscle by sitting or lying on the ball. It should feel like a good pain as the tension reduces.

  • Begin gently and increase pressure gradually.

  • Using pressure and specific movements you can target deep trouble spots and encourage your muscles to relax.

  • Apply pressure for about 3 minutes at a time and use up to 3 times per day.

*DO NOT USE your Spiky Ball if you have a recent injury or trauma which has broken the skin, caused inflammation of a joint, or if you are badly bruised – If you start to experience pain that does not subside or increases, please do not continue with these exercises,  if in doubt - ask your practitioner.


-Click the pink dots to see how to use it-

Also, don’t think that you need to give yourself a full-body massage every day with the spikey ball. If you return home after a long day on your feet, take a few minutes to just massage your feet.

If your neck is stiff from working at your computer all day, give yourself a brief neck massage when you’re done.

Finally, when you have some spare time, treat yourself to a full-body massage.

Chances are you need it!