A great thing about massage balls is that there’s no steep learning curve to using them. In addition, they’re small enough to take wherever you go as opposed to massage guns, and the price point is generally on the lower end as well. That said, choosing the right type of massage ball to begin with goes a long way towards getting the results you hope for.
Types of massage balls
Lacrosse Balls
Lacrosse balls are dense and firm, making them ideal for deep tissue massage. They are particularly effective at breaking up knots and releasing tight muscles. They are also inexpensive and can be found in most sports stores.
An upgrade on traditional Lacrosse Balls are vibrating balls, such as Therabody Wave Solo, consistently rated Overall Best Massage Ball. With ridged silicone outer layer, 200 minute battery, bespoke app to adjust the vibration and discover ways to use it, reasonably quiet operation and a full 60-day risk-free trial, it’s well worth the higher but still very affordable price. Vibrations help mask any discomfort of intense deep tissue massage as well as help further relax the muscles.
HyperSphere by Hyperice is another highly rated vibrating massage ball. With a larger size (5″), stronger motor and a hard outer shell, it can reach deeper for an even more intense massage experience, but it comes with a steep $100+ price point, and the intensity might be too much for some.
Peanut Massage Balls
Peanut shaped massage balls look like two balls joined together, and are designed to target the spine, neck and back muscles, though they can be used on other parts of body as well, especially when targeting a muscle group surrounding a bone you want to avoid. They are particularly effective at relieving tension in the lower back and can be used to help alleviate pain and discomfort caused by conditions like sciatica.
Therabody takes the first place again with Wave Duo, with five powerful vibration frequencies and high-traction wave grooves, Therabody app, silicone skin, 2 hour battery and same great 60 day return policy and 1 year warrantee.
Spiky Massage Balls
Spiky massage balls have small firm spikes on the surface, which can help to stimulate blood flow to the muscles and target trigger points. Most of the other types of massage balls can have ridges or points as well. Spiky massage balls might be more uncomfortable to use on sensitive areas, but with deeper and more intense reach, the results might be worth it, especially when working on feet. They’re usually made of foam, plastics or rubber.
Most spiky balls are very simple and cheap devices, and you can’t really go wrong when buying one as long as you choose the right density, size and material for your particular need and discomfort threshold. For a gentler touch with less “spiky” spikes, check out Trigger Point’s popular foam Grid X Massage Ball.
Foam Massage Balls
Foam massage balls are lightweight and easy to use. They are also relatively inexpensive. Depending on density, they can be gentler on your body than other types of balls and feel more like touch of a massage therapist. Some are ridged or have foam spikes, such as Trigger Point’s popular Grid X Massage Ball – this is a milder, gentler alternative to hard spiky balls that works very well for those aiming to reach deeper tissues and trigger points but find harder spiky balls too intense. Trigger Point’s simple foam MB1 massage ball is one of the most popular ones, but do keep in mind that foam has a shorter lifespan and is somewhat harder to clean than other types of massage balls. However, if you prefer balls that are not quite as hard, foam is the way to go.
Cork Massage Balls
Cork massage balls are extremely lightweight and firm with just a little give, making them very good for deep tissue massage. They are completely free of chemicals like BPA, plastics, vinyl and petroleum, eco-friendly and naturally resistant to mold. A perfect ball to take with you on a hike or a camping trip.
Rubber Massage Balls
The OG, simple rubber massage balls are dense and durable, with a little give, making them ideal for deep tissue massage. They are also very cheap and can be found in most sports stores. A neat self-care trick you can do with rubber massage balls is to throw them into a freezer before use and combine the best of deep tissue massage and cold compress in one! Note, if you have sensitivity or allergy to rubber or latex, you’ll want to avoid these or find a silicone version.
