Meet Your 4-Minute Daily Lacrosse Ball Routine
Of everything you can use to improve athletic recovery and reduce pain, nothing is better than a lacrosse ball. It’s cheap, portable, and versatile, so it will show up in The Nerve a lot. Let’s talk about what lacrosse balls do and how to use one in a daily routine that covers the essentials.
Think of your muscles as Velcro. A muscle contraction happens when one set of fibers grabs an opposing set of fibers. The fibers are supposed to let go afterwards, but if you stress those fibers too much (through a workout, sitting in desk, repetitive tasks, etc.), they won’t.
A lacrosse ball loosens the Velcro. As the force of your body weight on the ball weakens the bond between stuck fibers, the muscle loosens up and works better.
The price of the lacrosse ball doesn’t matter. Get a $5 Champion lacrosse ball and a $2.50 can of tennis balls. If the lacrosse ball feels too painful initially, use a tennis ball.
The Routine
Work your TFL (tensor fasciae latae), gluteus medius, piriformis, and calves as shown
Find a tight spot and maintain pressure for 30 to 60 seconds or until the pain decreases 50%
Do this while watching TV or listening to podcasts so it feels less like torture.
DO NOT roll the soft pocket behind the back of your knee.
Questions? Still in pain? Use the button below to book a phone consult, and we’ll sort it out.
Dr. Jake Shores
Chiropractic Neurologist
Park City, Utah
