Home / Massagers and massage balls
Tennis ball massage: how to use one and when to move to a firmer ball
We research products from makers' specs and health sources; we do not run hands-on tests. Links to Amazon may earn us a commission at no cost to you. How this works.
- Tennis balls, standard pack. Best for: A gentle first try at ball massage, and the sock trick. See options on Amazon
- Soft rubber massage ball, tennis-ball size. Best for: People who like the gentleness but want a washable surface. See options on Amazon
- Peanut massage ball. Best for: A ready-made version of the two-balls-in-a-sock trick. See options on Amazon
- Firm lacrosse-style massage ball. Best for: The next step up when a tennis ball feels like too little. See options on Amazon
Why a tennis ball is a good first massage tool
Tennis balls are built to bend. The International Tennis Federation (ITF) rules for a standard ball set a size of 2.57 to 2.70 inches across, a mass of 56.0 to 59.4 grams, and a uniform fabric cover. The ball must deform under load and spring back, which is exactly why it feels softer than a solid rubber ball.
For massage, that means:
- Gentler pressure. The ball squashes a little, spreading the force. Good for tender spots and beginners.
- Grip. The felt cover holds on clothing and against a wall without slipping as much as smooth rubber.
- Easy to find. Many people already have one, so it is a no-commitment way to see if ball massage helps you.
The American Academy of Orthopaedic Surgeons (AAOS) even lists a tennis ball as an option, alongside a golf ball or frozen water bottle, for its arch-rolling exercise.
Tennis ball massage, area by area
Feet
The AAOS foot and ankle conditioning program describes sitting on a stable chair and rolling a golf ball under the arch for 2 minutes, daily, and says a tennis ball works too. A tennis ball is the softer of those options. More on feet in foot massage ball.
Upper back and shoulders
Stand with your back to a wall and the ball between the wall and the muscle beside your shoulder blade. Bend your knees slightly to move the ball up and down, and pause on tight spots. Cleveland Clinic chiropractor Chad Adams suggests the wall method when you cannot reach knots lying on the floor.
Glutes and hips
Sit on the floor with the ball under one buttock and lean toward that side. A tennis ball may feel light here; that is where many people switch to a firmer ball.
Neck and upper trapezius
Use the wall method on the muscle at the top of the shoulder. Keep the ball off the front of the neck.
The two-balls-in-a-sock trick
Put two tennis balls in a long sock and tie the end. Lie on your back with the pair across your upper back so one ball sits either side of your spine. The gap protects the bones of the spine while the balls press on the muscles beside it. Bend your knees and shift slowly up and down a few inches at a time.
This is a homemade version of the peanut-shaped massage balls sold for the same purpose.
How long and how hard
Cleveland Clinic's trigger point guidance, from Dr. Adams, is firm but comfortable pressure for up to 90 seconds on a spot, repeated for three to five minutes at a time, as often as five or six times a day, until movement improves. He describes discomfort as part of the process but warns that a sharp pinch or tingling may mean an injury beyond muscle tension.
His other tip, from a separate Cleveland Clinic article: "less wiggle, more pressure." Steady, slow pressure does more than fast rolling.
When to upgrade from a tennis ball
| If you notice | Try |
|---|---|
| It squashes flat and you feel little | A firm rubber massage ball or a lacrosse ball |
| It slips off the spine area | A peanut-shaped double ball |
| You want more sensation on the feet | A spiky foot ball |
| You want to cover big areas like the thighs | A foam roller; see foam roller for beginners |
Old tennis balls lose bounce and soften over time; replace them when they feel dead or the felt wears through.
What to look for when you buy
Tennis balls, standard pack
Best for: A gentle first try at ball massage, and the sock trick
Standard balls are hollow and fabric-covered and are made to deform and bounce back, so pressure is softer than a solid ball. AAOS lists a tennis ball as an option for arch rolling.
Watch out: Too soft for large, tight muscles like the glutes for many people.
See options on AmazonSoft rubber massage ball, tennis-ball size
Best for: People who like the gentleness but want a washable surface
A soft rubber ball gives similar, forgiving pressure without felt that collects dirt and wears through.
Watch out: Smooth rubber can slip on a painted wall.
See options on AmazonPeanut massage ball
Best for: A ready-made version of the two-balls-in-a-sock trick
The two lobes straddle the spine so pressure stays on the muscles beside it.
Watch out: Usually firmer than tennis balls.
See options on AmazonFirm lacrosse-style massage ball
Best for: The next step up when a tennis ball feels like too little
Solid rubber does not squash, so it reaches deeper into thick muscles such as the glutes and hips.
Watch out: Much more intense; ease in against a wall first.
See options on AmazonQuestions people ask
- Is a tennis ball good for massage?
- Yes, as a gentle starting tool. It is softer than a lacrosse ball and grips well against a wall.
- Tennis ball or lacrosse ball for massage?
- A tennis ball for tender areas and beginners; a lacrosse ball for deeper pressure on thick muscles once you are used to it.
- How do you use a tennis ball for back pain?
- Lean against a wall with the ball beside the spine, not on it, and move slowly to tight spots. Two balls in a sock protect the spine if you lie on them.
- Can I use a tennis ball for plantar fasciitis?
- AAOS lists a tennis ball as an option for rolling under the arch, seated, for 2 minutes a day as part of a foot conditioning routine.
- How long should I massage with a tennis ball?
- Short sessions: Cleveland Clinic guidance is three to five minutes at a time, holding tender spots for up to 90 seconds.
Sources
- ITF Rules of Tennis 2025, Appendix I: The Ball (no longer online), International Tennis Federation
- Foot and Ankle Conditioning Program (orthoinfo.org), American Academy of Orthopaedic Surgeons (OrthoInfo)
- Knots in Your Neck? How To Try a Trigger Point Massage To Release Them (health.clevelandclinic.org), Cleveland Clinic
- Massage Rollers and More: How to Ease Neck, Back and Body Pain with Simple Tools (health.clevelandclinic.org), Cleveland Clinic