Lacrosse Balls: Why I Use Them

[Devil3]

I had to purchase some new therapeutic balls today. Thought it was neat that they retain hot/cold. $20 at Canadian Tire.

I have some pretty severe back issues. I am resuming my chiropractic visits in a few weeks for adjustments and I see massage therapists when I feel tight, but I do have a history of scoliosis in my family, and it did sort of rub off on me as I do have a slight twist to my spine, and the end result is my muscles on the left side are pulled to one particular area near the top part of my lat. my left trap sits higher than my right, and my left shoulder rotates forwards at times. It doesn't usually affect my lifts, but can be irritable at times. I know after more treatment my left deltoid will change shape as will my left bicep as having my shoulder and bicep rotated ( pronation ) slightly all the time, the delt and bicep have different stress points when under stress/load than my right side. Because of the slight lack of mobility in my left delt due to tight back muscles, my right compensates for it. Shirt off, its hard to notice unless I tell you. Up close knowing what to look for, you can see. The issue is getting fixed but it takes years. I neglected to take care of my muscles and my back for the better part of my lifting years and this is the end result; plus a bit of hereditary flaws work against me.

Lacrosse balls help me loosen my fascia tissue and release tension all over. I use them on my quads, hips, hammys, my feet whenever I develope plantar fasciitis from work, chest, back, delts; basically anywhere I am able to properly apply pressure and do it comfortably. I notice myself more loose, and mobile. I notice i recover quicker, and my muscles arnt as sore if I use a ball after a shower when my muscles are warm.

I consider these a staple in my routine. I let the RMT pull the tight muscles from under my armpit all the way down my lat and she lets me...ahem...rub it out, when i get home with the ball to loosen it up even more. Who else uses these? And for what muscles? Any particular time of day you use them? Very curious!

Devil

 

[franchise24]

I use something similar. I use the SuperNova Balls. The small and big one. I use the small for that area where the pec inserts to the shoulder. I use the small for that my lat where it inserts to my rear belt, I also use it for my quads, hips flexors and upper glutes. The big one is for my lats and hammies.

 

[Devil3]

Behind the delt and the lats are my fav place to massage. That and the pecs. I'm going to make a routine for the massages to do either every day or eod.

 

[Zdzd929]

Kinda have same issue, been doing daily stretching and getting my wife to massage the tight muscles along my spine with her elbow, hurts like a bitch but it does help release. Planning to see physical therapist soon, I love the dry needling and cupping. How do you reach your back with the ball? Just up against a wall?

 

[Devil3]

Kinda have same issue, been doing daily stretching and getting my wife to massage the tight muscles along my spine with her elbow, hurts like a bitch but it does help release. Planning to see physical therapist soon, I love the dry needling and cupping. How do you reach your back with the ball? Just up against a wall?

Yep. I have a rubber hard ball I use in the shower too lol. Best to do it when muscles are warm so the shower is your best place of all unless you do it in a sauna.

Even my hips I do it against the wall sometimes, gets right in there. If you do these type of exercises routinely you will notice a difference in the muscle without a doubt.

 

[Perrin Aybara]

I really need to start being more consistent with mine. Elbow pain gets in the way of my training a lot.

 

[Devil3]

I really need to start being more consistent with mine. Elbow pain gets in the way of my training a lot.

Have you tried deca to relieve symptoms? Gear would be last resort to physical issues of course but I know that relieves a lot of people's joint pain.

Is it just the elbow itself or the area around it ie, ulnar nerve etc

 

[Zdzd929]

Yep. I have a rubber hard ball I use in the shower too lol. Best to do it when muscles are warm so the shower is your best place of all unless you do it in a sauna.

Even my hips I do it against the wall sometimes, gets right in there. If you do these type of exercises routinely you will notice a difference in the muscle without a doubt.

Damn didn't even think of doing that in the shower. That sure makes it easier to establish it as a daily routine.

 

[Perrin Aybara]

Have you tried deca to relieve symptoms? Gear would be last resort to physical issues of course but I know that relieves a lot of people's joint pain.

Is it just the elbow itself or the area around it ie, ulnar nerve etc

I ran some last cycle and it didn't help.

I'm pretty sure I know what it is and how to fix it, I'm just not consistent with mobility and prehab work. I have terrible shoulder mobility and because of this low bar squats wreck my elbows. Then bench, chin ups and dips end up really aggravating them further.

It's more the area around them. Another member here has a similar problem and he was telling me the other day to take my lacrosse ball to the area and do some light curls a few times a week for blood flow. I've been trying to stretch my shoulders periodically throughout the day as well. Haven't started with the lacrosse ball yet.

 

[Devil3]

I ran some last cycle and it didn't help.

I'm pretty sure I know what it is and how to fix it, I'm just not consistent with mobility and prehab work. I have terrible shoulder mobility and because of this low bar squats wreck my elbows. Then bench, chin ups and dips end up really aggravating them further.

It's more the area around them. Another member here has a similar problem and he was telling me the other day to take my lacrosse ball to the area and do some light curls a few times a week for blood flow. I've been trying to stretch my shoulders periodically throughout the day as well. Haven't started with the lacrosse ball yet.

Are your forearm muscles tight as well? I've had tight 4arms before and it lead to immense pain around my elbow. Forearm splints.

 

[Perrin Aybara]

Are your forearm muscles tight as well? I've had tight 4arms before and it lead to immense pain around my elbow. Forearm splints.

It's mostly the elbows this time. I've had what you're talking about before, too. Feels like shin splints from running except in the forearms. Makes curls unbearable. Those are awful and take weeks to heal.

Mine is just the elbows and usually only hurts on my heavy squat day and the day after. At times it'll carry into my heavy bench day though. I'm currently using a buffalo bar and a wrists pinned back grip and that takes most of the pressure off. If I'm going really heavy I'll use regular grip and that's when I get the severe pain that lasts for days. I had someone knowledgeable work on my shoulder and it helped tremendously with my mobility. It's just not often we're at the gym at the same time.

 

[Devil3]

What's your cycle if you're on one? Joints must be dry. Not often I hear of elbows hurting during squats and barely on the bench press. Sort of sounds as if it hurts when your elbows are bent in the same position for extended periods, as on the bench your elbows are constantly moving. Have you tried widening your arms on the squat so your elbows arnt as bent? I'm assuming you have but never know

 

[insaiyan93]

I do before every workout or just when im feeling sore/tight

I do a full body foam roll and then use the lacross ball to target those spots you dont really hit with the roller.

Forearms, delts, that spot in the upper outside part of the glutes, triceps and bottom of the feet. Pretty much everywhere i can reach, makes me feel nice n loosey goosey.

 

[Devil3]

that spot in the upper outside part of the glutes

This. Always tight in there after legs, and bent rows.

 

[insaiyan93]

This. Always tight in there after legs, and bent rows.

Oh man i didnt even realize it, but i started doing the limber 11 mobility routine recently and rolling the glutes with a lacrosse ball is part of it, holy shit it may be the most uncomfortable thing i have ever donenin my life but you can tell a huuuuuge difference afterwards.

 

[Perrin Aybara]

What's your cycle if you're on one? Joints must be dry. Not often I hear of elbows hurting during squats and barely on the bench press. Sort of sounds as if it hurts when your elbows are bent in the same position for extended periods, as on the bench your elbows are constantly moving. Have you tried widening your arms on the squat so your elbows arnt as bent? I'm assuming you have but never know

I just started a low dose test and var mini cycle, but this has been an ongoing thing for awhile now on cycle or on a cruise dose. Google "low bar squats and elbow pain." That's 100% what it is. I took a break from low bar for a couple months and did high bar and had zero pain.

It's just some combination of my lack of mobility and low bar squats that do it. It's puts some kind of pressure on my elbows. Once it gets to hurting bench, chin ups and dips makes it worse. With high bar squats the bar rests high on your traps and there's no force on your elbows. Low bar the bar sits much lower and whatever it is about this has the potential to hurt the elbows. It's my preferred stance for competitions though, so I have to work around it. The buffalo bar helps, but I wish my gym had a safety squat bar as it completely takes the stress off the elbows.

Also tried the wider grip, but mine is already almost to each side of the rack. Plus going too wide causes you to lose upper back tightness, which is bad on very heavy squats. Of course none of this is an issue with high bar like I was saying, it's just I'm stronger low bar and that's the name of the game. Although in the off season I'll do high bar sometimes for a few weeks or months just to get a break.

I'm going to make myself be more consistent with the lacrosse ball and hopefully that helps.

 

[Devil3]

limber 11

I'll look that routine up. Thanks.

@Perrin Aybara sounds like you know what's up. About all I can recommend to relieve symptoms is load yourself up with aspirin or aleeve. Aspirin would most likely be better. Take it before bed and it'll lower your bp a couple points too.

 

[Perrin Aybara]

I appreciate you trying to help, @Devil3. Honestly I just need to be more consistent with mobility work and prehab stuff. I really suck at it. I'm hoping posting about will make me more accountable.

 

[Gobuckeyes0122]

I really need to start being more consistent with mine. Elbow pain gets in the way of my training a lot.

Ever since you mentioned those in your log, I've been using my balls every day lol I can tell a difference already. My elbows don't hurt as bad as they did.