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Spiky Massage Balls - What they do and how to use them

Spiky massage balls seem to be everywhere now days. They are sold in every sports shop, sit tucked away in many gym bags and lie unused under couches NZ wide. Yet for some reason, Physios asks their patient if they have one, the most common answer is a sheepish “I got one and didn’t use it, so I gave it to the dog”.

Not quite the intended purpose.

Spiky massage balls, otherwise known as evil little torture devises do more than just roll. Those little spikes promote relaxation and improve blood flow. They stimulate muscle reflexes and release muscle tension throughout the body . They also help increase body awareness and aid in injury prevention and rehabilitation.

The spikes target trigger points and can reduce pain levels and improve range of motion.

In other words, that's a lot of help from one tiny ball.


This is the part where you stand up, grab your spiky ball from under the couch (dust it off first!) and follow along.

They are super easy to use- you can simply sit or lay on your Spiky Massage Ball and use your body weight to apply pressure to a tight muscle.By using specific pressure you use the Spiky Ball to target those deeper "trouble-spots.

Follow along below as we take you through some Spiky Ball basics.

Note: DO NOT USE your Spiky Ball if you have a recent injury or trauma which has caused broken skin, inflammation or if you have a bruise on that spot – if in doubt ask your physio



Stand with your Spiky Ball between your upper back muscles and a wall.

Use your body weight to roll over the ball and apply pressure to any areas which feel tight.

You can also do this one lying down


Lie on your back with your knees bent and feet flat on the ground.

Place your Spiky Ball underneath your buttock and gently roll over the ball until you find a trigger point.

To increase the pressure, let the knee on the effected side drop out to the side.


Place the Spiky Ball underneath your foot.

Apply your body weight through the foot to roll the ball from your heel towards your toes.

So there you have it, three helpful ways to utilize your Spikey Ball! Not just junk after all.

Important note: If you start to experience pain that does not subside or increases following use of the Spiky Ball please do not continue with these exercises until you have spoken with your physio.

If you would like to speak to one of our physio's about using the Spiky Ball in your exercise or recovery routine, please feel free to ask a question- email us at

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