How to Use a Ball Instead of a Foam Roller

While a foam roller is an excellent tool for self-massage and myofascial release, it can be difficult to store and is cumbersome to travel with. Using a tennis ball or a pair of tennis balls in place of a foam roller is common. In addition to being easily stored and cheaply replaced, using tennis balls allows for a deeper massage of not only the major muscle groups but also smaller, more difficult to reach muscles and tendons. Certified massage therapist Laura Downey recommends using tennis balls to massage everything from your arches to your glutes to your back and shoulders.

Things You'll Need

  • 2 tennis balls
  • Sock
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Instructions

  1. For Foot's Sake

    • 1

      Place a tennis ball under each of your feet.

    • 2

      Roll your feet over the tennis balls front to back and side to side -- massaging the entire foot.

    • 3

      Place your forearms or elbows between your knee and hip bone for added pressure and a deeper massage.

    Roll Your Legs

    • 4

      Sit on the ground with your legs out in front of you. Place a tennis ball under your left leg, where your Achilles and calf connect.

    • 5

      Cross your right leg over your left leg. Lift your buttocks off the ground by pushing your hands into the ground and gently roll forward -- rolling the tennis ball up the back of your leg. Repeat this step on your right leg.

    • 6

      Roll over onto your stomach and place a tennis ball under each leg just below the hip bones.

    • 7

      Lift yourself up with your forearms and slowly walk your body forward -- rolling on the tennis balls down your legs to just above your knees.

    Massage for Your Back

    • 8

      Insert the two tennis balls into a sock and tie off the end of the sock.

    • 9

      Lay on your back with your feet flat on the ground and your knees bent. Place the tennis-ball-filled sock so that your lower back is lying on it with a tennis ball on either side of your spine.

    • 10

      Roll up slowly, letting the tennis balls massage your back until they reach your neck. Pause on tender spots and breathe out while relaxing onto the tennis balls until you feel the pressure release.

    • 11

      Lay your legs flat on the ground and move back down, again, letting the tennis balls massage your spine -- pausing on tender spots.

    • 12

      Remove the tennis balls from the sock and sit up with your feet flat on the ground and your knees bent. Place a tennis ball under each side of the buttocks, rolling side to side and front to back to massage your glute muscles.