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Lacrosse ball massage: how to use one, area by area
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- Standard solid rubber lacrosse balls, pack of two or more. Best for: Firm self-massage on the glutes, shoulders and upper back. See options on Amazon
- Peanut massage ball (double lacrosse ball). Best for: Rolling the upper back without pressing on the spine. See options on Amazon
- Lacrosse ball on a wall-mount or with a handle. Best for: Controlled pressure against a wall for the shoulders. See options on Amazon
- Softer massage ball. Best for: People who find a lacrosse ball too hard. See options on Amazon
Why a lacrosse ball works for self-massage
Lacrosse balls are made to a standard. The NOCSAE specification for new lacrosse balls calls for a smooth or slightly textured, seamless, solid elastomeric (rubbery) ball, 7.75 to 8.0 inches around and weighing 5.0 to 5.25 ounces. That works out to about 2.5 inches across. It must also resist compression: the standard tests it at around 130 pounds of force to squash it by a quarter.
That combination is why people use them for massage. The ball is small enough to reach between the shoulder blades or into the buttock, and firm enough not to flatten under body weight. Cleveland Clinic chiropractor Chad Adams recommends a rubber lacrosse ball for the neck and shoulders, where a foam roller is awkward to position.
The basic technique
- Find the spot. Look for a tender, tight area in the muscle.
- Use the floor or a wall. Lying on the ball gives the most pressure. Standing and leaning back against it on a wall gives less and is easier to control. Dr. Adams suggests the wall method if you cannot reach a knot lying on the floor.
- Press, then hold. His advice is "less wiggle, more pressure": let your body weight press steadily into the tight spot.
- Breathe slowly. Tension usually eases over several breaths.
- Keep it short. Cleveland Clinic suggests three to five minutes at a time, up to five or six times a day. Ten minutes before bed is another option the article mentions.
Discomfort is expected. Sharp pain is not: Cleveland Clinic says to contact your physician or physical therapist if you feel sharp pain while rolling.
Area by area
| Area | Setup | Avoid |
|---|---|---|
| Upper back, between the shoulder blades | Lean against a wall with the ball beside the shoulder blade | The spine itself |
| Top of the shoulder | Lean into a wall or doorframe so the ball sits on the muscle above the shoulder blade | The collarbone and the front of the neck |
| Glutes and hip | Sit on the ball on the floor and lean toward the tight side | The tailbone and the bony point of the hip |
| Chest, below the collarbone | Stand facing a wall and press the ball into the muscle near the armpit | The breastbone and collarbone |
| Sole of the foot | Sit, place the ball under the arch and press down gently | Standing with full weight at first |
For the feet, a softer ball is often enough; see foot massage ball. For broad areas like the thighs, a roller is faster; see foam roller for quads.
Lacrosse ball or something else?
- Lacrosse ball: firm, grippy rubber, does not squash. Good for the glutes, upper back and shoulders.
- Tennis ball: softer, with a fabric cover. A gentler start; see tennis ball massage.
- Peanut ball (two balls joined): sits either side of the spine so you can roll the upper back without pressing on the bones.
- Spiky ball: texture adds sensation; more often used on the feet.
If you are working specific knots, our massage ball for muscle knots guide explains what knots are.
Safety and who should skip it
The National Center for Complementary and Integrative Health (NCCIH) says the risk of harm from massage appears to be low, but there have been rare reports of serious side effects such as a blood clot, nerve injury or bone fracture, some involving vigorous deep massage or people at increased risk, such as older adults. A lacrosse ball allows a lot of pressure, so:
- Keep it off bony points, which Cleveland Clinic advises avoiding, and off the front of the neck, where University of Utah Health notes arteries, nerves and veins are located.
- Stop if you feel sharp pain, and contact your physician or physical therapist, as Cleveland Clinic advises.
- Go gently if you are an older adult. NCCIH notes some of the rare serious cases involved people at increased risk of injury, such as elderly people.
What to look for when you buy
Standard solid rubber lacrosse balls, pack of two or more
Best for: Firm self-massage on the glutes, shoulders and upper back
Balls made to the NOCSAE standard are solid, seamless rubber, 7.75 to 8.0 inches around, and resist squashing, so they keep their pressure under body weight.
Watch out: Very firm; too intense for sore or bony areas and for beginners.
See options on AmazonPeanut massage ball (double lacrosse ball)
Best for: Rolling the upper back without pressing on the spine
Two balls joined together sit on the muscles either side of the spine, so the bones fall in the gap.
Watch out: Too wide for the neck and narrow areas.
See options on AmazonLacrosse ball on a wall-mount or with a handle
Best for: Controlled pressure against a wall for the shoulders
Cleveland Clinic suggests leaning back against a ball on a wall when you cannot reach a knot on the floor; a handle or sleeve stops the ball dropping.
Watch out: Adds bulk; a plain ball does the same job with a little practice.
See options on AmazonSofter massage ball
Best for: People who find a lacrosse ball too hard
A softer ball gives the same targeting with less force, which suits beginners and tender areas.
Watch out: May not be firm enough for large muscles like the glutes.
See options on AmazonQuestions people ask
- How long should you massage with a lacrosse ball?
- A Cleveland Clinic chiropractor suggests three to five minutes at a time, up to five or six times a day. Hold on tender spots rather than rolling fast.
- Is a lacrosse ball better than a foam roller?
- For small or hard-to-reach areas like the shoulders and glutes, yes. For broad muscles like the thighs, a roller is quicker.
- Can I use a lacrosse ball on my neck?
- Only on the muscles at the back of the neck and upper shoulders, with gentle pressure. Keep it away from the front of the neck.
- Why does a lacrosse ball massage hurt?
- It concentrates pressure on a small area. Use a wall instead of the floor, or switch to a softer ball, and stop if the pain is sharp.
- What size is a lacrosse ball?
- The NOCSAE standard is 7.75 to 8.0 inches in circumference and 5.0 to 5.25 ounces, which is about 2.5 inches across.
Sources
- Standard Performance Specification for Newly Manufactured Lacrosse Balls (ND049-19) (nocsae.org), NOCSAE
- Massage Rollers and More: How to Ease Neck, Back and Body Pain with Simple Tools (health.clevelandclinic.org), Cleveland Clinic
- Massage Therapy: What You Need To Know (nccih.nih.gov), NIH / NCCIH
- Massage Guns: How to Use Them Safely and Effectively (healthcare.utah.edu), University of Utah Health