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Massage Balls Balls are great tools, they have uses in Rehabilitation and Physical Therapy but can also be used for self-massage to treat certain conditions, easing muscle tension or for effective pain relief. Take a look at our Massage Balls Buyers Guide for more information on how to choose a massage ball and if you are looking for Massage Balls exercises then take a look at our Massage Balls Exercises Exercise Guide
The following information is not meant to be in any way prescriptive and is merely content that has been compiled to help you make an informed decision about which product could suit you. Please remember to contact your physician or sports health professional for proper, qualified guidance.
Massage Balls and Spiky Balls have numerous applications, they are primarily used in rehabilitation and physical therapy where they are used to condition the muscles in the feet and ease any tension. Because spiky balls are so effective at boosting recovery time and for pain management, they are becoming a more popular choice for athletes as a simple and reliable solution to recovery, pain, and minor injuries. In terms of conditions that they can be used to treat – Massage balls and Spiky Balls can be used for plantar fasciitis, tight foot arches, sore heels, and other feet pain issues
Massage Balls and Spiky Balls target muscle tension by massaging the myofascial system which is made up of contractile (contracting) and connecting tissue that essentially holds your body together. Spiky Balls can also be used to condition the body, to improve blood circulation, for warmups and rehabilitation. Massage Balls and Spiky Balls do this by massaging trigger points and according to reflexology our feet are connected to the rest of our body so relieving tension in the feet can have a positive effect on the rest of the body.
Massage Balls and Spiky Balls use your bodyweight to reach the trigger points in your feet and in different parts of the body. Spiky Balls also massage the muscles and myofascial tissues. In order to achieve this place the spiky ball on a flat, sturdy surface and then gently use your body weight at first to roll the Massage Ball or Spiky Ball against the desired part of the body and continue to do this, gradually increasing the amount of weight exerted until you feel a bit of discomfort and now you can roll it around. Keep rolling it around without applying any more pressure and you’ll start to feel the tension in your muscles easing. Please be cautious to not apply too much pressure to the Massage Ball or Spiky Ball (particularly the Spiky Balls) there should be very mild discomfort but it should not feel too painful.
Using a Massage Ball or Spiky Ball on specific areas of the body frequently can definitely produce the expected benefits but if the issue isn’t related to muscle tension, flexibility, and recovery then you might find the Massage Balls or Spiky Balls to not be as effective as you hoped.
Spiky Balls should only really be used 2-3 times each week but can be used frequently if your physiotherapist or physician has instructed you to do so as part of an intense recovery or rehabilitation schedule. Please refrain from overusing a Spiky Ball and consult your physician or sports medicine professional if you feel any persistent or severe pain caused as a result of using a Spiky Ball.
You can use massage balls for Sciatica, this is another great use for massage balls although a tennis ball is usually recommended as it is more widely available. The Blackroll is perfect for this. You can put the ball under your buttock or on your pack when lying down but try to support yourself as much as possible and don’t put too much pressure or bodyweight on the Spiky Ball. Please do not Roll the Spiky Ball along your spine, this is a very bad idea, instead find a tender spot or a muscle that is very tense and focus on that area in very slight, controlled movements.