* Our Educational Content is Not Meant or Intended for Medical Advice or Treatment *
Introduction
Plyopic Massage Balls have been crafted to allow self massage of your overworked and
painful muscles and tissues, helping you roll aches and pains into submission in a wide
range of body points. The balls are excellent for accessing acupressure, Self Myofascial
Release (SMR), and Deep Tissue Pressure Points. They are very convenient for
muscle/fascial groups with smaller surface areas (such as the plantar fascia, calves, and
peroneals) as well as upper body muscles where the ball can be placed against a wall
(such as the pecs and posterior shoulder capsule).
Massage has been used for hundreds of years to heal injuries, but your doctor likely
won’t mention it as a treatment option, because until recently there’s been a lack of
scientific evidence to clearly explain its therapeutic benefits. In 2012 however, a team of
researchers from Ontario and California found clear molecular evidence that exerciseinduced muscle damage respond to massage with reduced inflammation and increased
cell metabolism, which promote healing.
The Fascinating Role of Fascia
Fascia is a web of connective tissue formed in bands that wraps around all the internal
parts of the body from head to toe and fuses it all together. It allows the muscles to
move freely alongside other structures and reduces friction. It can be found
immediately beneath the skin, around and through groups of muscles, bones, nerves,
blood vessels, organs and cells. Biologically, it’s what holds us together.
Like bones, fascia bands are composed primarily of collagen which gives them a tough
but pliable texture. The fascial system maintains a balance of tension and elasticity
which allows for smooth, unrestricted movement of each muscle group while holding
everything in place. When this system is healthy, it distributes strain evenly so that you
don’t end up excessively loading one part of the body and causing injury. If the fascia is
restricted then muscle contraction is restricted.
Restriction is where pain and injury can happen, but the restriction could come from
either muscle or fascia, and possibly in another part of the body. Tight fascia is every bit
as painful and restrictive as a tight muscle and may limit your range of motion and
compress your muscles and nerves, leading to less hydration and blood flow to those
areas. The aim of myofascial release is to restore the natural elasticity to tight and
hardened fascia. Stretching cannot penetrate your muscle to reach tight fascia the
way massage balls or a therapist’s elbow can.
Since there is one singular piece of this stretchy, mesh-like substance interweaving
through muscles and organs from head to toe, distress in one area can affect
movement and create symptoms elsewhere. This explains why stress from one area
causes tension in another part of the body. As soon as there is dysfunction or pain in
one area, the body adapts and compensates to keep the body upright and work without
causing pain. As it does this the fascia will shorten or tighten in areas because the
muscles cannot hold the extra tension alone. Posture changes to accommodate this.
The body might be composed of different parts, but they are all connected through this
mysterious web of fascia.
The Need for Myofascial Release
Our body reacts to pain of any kind by creating a protection response. This while initially
is a good thing, over time can lead to increased pain, build-up of toxins and reduced
blood flow and oxygen to the area. When we experience a slight amount of tissue
damage - which can be due to a physical injury, a psychological one like depression or
even something like an ulcer - pain signals are sent to the spinal cord which then
triggers the muscles around the injury to contract in order to provide support and
protection for the surrounding tissues. We call this area of contraction a “trigger point”.
This response, left unchecked, creates a vicious cycle of pain and diminished muscle
efficiency as more blood flow is restricted to the contracted area. More signals are sent
and more muscles tighten to protect the growing epicentre of pain. What may have
started as something small has now caused a chain reaction through the muscle and
myofascial network.
SMR techniques are designed to go in and smooth out those hard knots, returning the
fascia to its normal fluid and adaptable self. Gentle, sustained pressure applied to
points of restriction (trigger points) allows the connective tissue to release. It is
theorized that by breaking up these restrictions, the muscle fibers are positioned in a
better natural alignment, allowing the gliding surface of the fascia to move freely.
You’ll want to add SMR Massaging Techniques to your training for the following reasons:
 Improved mobility and range of motion
 Reduction of scar tissue and adhesions
 Decreased tone of overactive muscles
 Improved quality of movement
 Plugs the treatment gap between hands-on massages and deep tissue massage
Plyopic Massage Balls are the perfect SMR solution to untangle those knots, smooth out
your fascia and get rid of aching muscles quickly whenever or wherever you need them.
Using Plyopic Massage Balls – General Advice
Please refer to the Warnings section before using Plyopic Massage Balls.
You can use the massage balls directly over clothing or on your bare skin. If you use
them on bare skin avoid using massage oil or any essential oils on your skin as it makes
it too slippery. Use a little body talc instead.
What matters most is your ability to position a massage ball and control the
movement to apply pressure on specific body parts. You can use light or heavy
pressure depending on your needs. The pressure can be applied to a single point or
rolled over wider areas. The more pressure you put into the ball, the more intense the
massage will be. While it's true that the pressure of deep tissue massage can be intense,
it shouldn't have to be painful to be effective. If you're experiencing pain, let your
massage therapist or doctor know right away.
Go slow if you’ve never had a massage before and work around the affected area.
Remember that the best way to treat a tweaked muscle or tendon is to work around it,
not directly on the tweak. You want to go after the attachment points and stretch
surrounding areas to relieve the pressure on whatever is causing you pain. If you have
sore hands, for example, get an upper body massage that excludes your hands and do
your own very gentle massage on your hands before letting someone else touch them.
Learning how to use slow and consistent pressure and diaphragmatic breathing as a
release technique, combined with ways to work on the tissue (pressure wave,
oscillation, cross-friction) can facilitate a much better response in the body, versus just
lying on the equipment, or moving too quickly without focus over it. Additionally, more
is not better - SMR should be relatively short in duration. We use a general guideline of
two minutes per area before moving to the next area and depending on how hard you
are using your body, you can use the massage balls for SMR from every day to weekly.
You can use Plyopic Massage Balls on the floor, on a chair or against a wall to generate
the pressure required. If using against a wall, we suggest placing your ball inside a long
sock or stocking prior to use. This makes it easier to control the movement and
positioning of the ball and prevents it from falling or slipping out from under you. It will
also avoid potential markings on painted walls from the Trigger Ball.
•
A typical warm-up roll for healthy muscle tissue is about 20 progressively deeper
passes over each muscle group (about 30 seconds per area)
•
Discomfort is experienced when the massage ball locates a bump or tender
knot in the muscle – this is known as a trigger point. Hold for 15 seconds
•
Muscles containing trigger points are often weak, stiff and sore. They are
frequently tight, easily tire and often hurt
•
Muscles containing chronic trigger points need 20 additional passes with your
massage balls
•
Chronic areas may require attention daily
•
If you need to add extra elevation for your massage balls on the back of the neck
or lower back, place a book on the floor below your neck or back and use the ball
on top of the book.
Pressure on a muscle knot should generally be clear, strong and satisfying; it should
have a relieving, welcome quality. This is “good pain.” If you are wincing or gritting your
teeth, you probably need to be more gentle - you need to be able to relax.
If you experience any negative reaction in the hours after treatment, just ease up. In
basic therapy, you can count on tissue adapting to stronger pressures over the course
of a few days of regular treatment. If they don’t, either the problem isn’t really trigger
points, or they are much worse trigger points than you first thought.
Special Attention for Hard Trigger Points
Aim to ease the release of tight muscles. If you go in too hard too quickly you can
actually risk damaging the fascia even further. In general, you want to use a softer ball
for harder knots because the tighter a muscle is, the more sensitive it is. The concept
of muscle stretch reflex presumes that if a muscle is stretched too rapidly it will contract
as a protective measure to prevent injury. So, going in too deep too quickly can actually
cause the opposite effect of stretching a muscle. Instead of relaxing and releasing, your
body does the opposite, tensing and tightening. You need to be gentle with hard
trigger points.
Pliable muscles don't need pliable balls. They need more pressure and harder balls
to experience more release than they already have. Consider them as advanced
muscles that are already stretched, so they need more of a challenge to achieve a
greater stretch. Tense, tight muscles need less pressure and softer balls to
experience release because they are very sensitive and will need more gentle work until
they are resilient enough to tolerate a harder ball.
Areas of the Body to Massage
Click the headings below to access the Massage Ball Guidance for each Body Point:
1. Neck, Shoulders & Upper Back
1.1 Neck & Upper Back (Upper Trapezius)
2. Chest
2.1 Pectorals
1.2 Shoulders
1.2.1 Posterior Shoulder Capsule
1.2.2 Infraspinatus and Teres Minor
3. Back and Spine
4. Glutes, Hamstrings & Calves
3.1 Middle and Lower Back (Trapezius)
4.1 Glutes
3.2 Latissimus Dorsi
4.2 Hamstrings
4.3 Calves
5. Arms and Legs (Other)
5.1 Forearms
5.1.1 Flexor Muscles
6. Feet
6.1 Foot Massage
6.2 Reflexology
5.1.2 Extensor Muscles
5.2 Peroneus Longus Tendon
5.3 Tibialis Anterior
7. Caring for your Balls
8. Important Warnings
1. Neck, Shoulders & Upper Back
It is estimated that around 10% of people at any point in time suffer from chronic neck
or shoulder pain. This figure is predicted to increase as computer work, cell phones, and
the myriad of other gadgets we now use force us to crane our necks forward more each
day than ever before.
Our bodies just aren’t designed to be sedentary for more than half an hour at a time.
Massaging the neck regularly goes a long way in reducing pain, stiffness and limited
mobility. It’s difficult to do on your own and that’s why Plyopic Massage Balls are such a
great tool to have in your home or office to prevent and treat muscle pulls any time, or
as soon as you notice them coming on.
1.1 Neck & Upper Back (Upper Trapezius)
Upper Trapezius Muscle Anatomy
(Trigger Point 2)
Upper Trapezius Muscle Application
On Floor
(Trigger Point 2)
Upper Trapezius Muscle Application
Up Against Wall
(Trigger Points 1 & 2)
Upper Trapezius Muscle Application
Up Against Corner of Wall
(Trigger Point 2)
Your trapezius muscles are some of the first to bother you when you are under stress.
They ache and burn from the base of your skull to between your shoulder blades. The
good news is that they are relatively easy to massage.
Upper Trapezius tension commonly causes neck pain and headaches. Use of a massage
ball in this area can be effective in reducing muscular tension caused by computer use.
Self application of massage using massage balls for the upper trapezius is possible
using a wall for lighter pressure or the floor for increased pressure. It will help with your
entire back or neck. Roll the ball with your body, applying as much pressure as is
comfortable.
Anatomy and Function
• The trapezius is a broad triangular muscle which
attaches to the base of the skull, and lies at the back of
the neck, over the upper shoulders and extends down
your upper back to your mid back. It is one of the most
likely muscles to get sore knots or “trigger points”.
• The upper trapezius fibers span from the top of the
upper back to the base of the skull, and act on the
scapula and cervical spine, with their biggest role as the
prime mover in scapular elevation.
Reasons to Treat
• Trap pain is classic stress pain. Your shoulders ache,
your neck hurts and it is often deep and achy. You may
have a headache, especially in the temples or behind
your eyes or at the base of your skull. You may feel
burning between your shoulder blades after sitting at
your computer without elbow support.
Common symptoms:
• Headaches on the temples / "tension" headaches
• Facial, temple, or jaw pain
• Pain behind the eye
• Dizziness or vertigo (in conjunction with the
sternocleidomastoid muscle)
• Severe neck pain
• A stiff neck
• Limited range-of-motion
• Intolerance to weight on your shoulders
Massage Balls to Use:
Set-up
Wall
• Stand next to a wall and place a massage ball on the wall
at Trigger Point 2 position
Door Frame or Corner of Wall
• Stand in a bent forward position with your shoulder
rested against a door frame or corner of a wall. Place a
massage ball between the door frame or wall and
Trigger Point 1 (TP 1) position
Floor
• Simply lie on the ground and place a massage ball
behind your neck, just to the right of your spine and
under your skull. Sink in to the massage ball and roll
your head slightly to the left and right, avoiding your
bony bits.
• Lie on a mat or the floor and place a massage ball
directly below the base of the neck or Trigger Point 2
position.
• Roll the massage ball up and down the length of your
neck or the areas around TP 1 or TP 2 for 30-60 seconds,
controlling the location and pressure by moving your
body. If you find a tight spot, stop and hold your position
for 30 seconds before continuing. Switch sides after a
minute or two.
Actions
1.2 Shoulders
1.2.1 Posterior Shoulder Capsule
Posterior Shoulder Capsule Muscle Anatomy
Anatomy and Function
• The posterior shoulder capsule encloses the back
portion of the shoulder joint.
• The shoulder capsule provides passive stability to the
shoulder joint and helps lubricate the joint by secreting
synovial fluid.
• The posterior capsule is often scarred/adhered in
overhead throwing athletes.
Reasons to Treat
• A tight/stiff posterior capsule can lead to a loss in
internal rotation.
Massage Balls to Use:
Set-up
• Stand next to a wall and place a massage ball on the wall
at shoulder height.
• Push the posterior portion of your shoulder into the ball
to hold it in place.
Actions
• With the massage ball pinned between your shoulder
and the wall, roll it back and forth. It may help to work in
small sections as the massage ball doesn’t have a large
circumference.
• Roll for 30-60 seconds, and then switch sides.
• To increase the intensity, pull your arm across your body
using your opposite arm. You can also extend the
shoulder and flex the elbow to gain a deeper stretch.
Posterior Shoulder Capsule Muscle Massage
1.2.2 Infraspinatus and Teres Minor
You might not always notice sore spots surrounding your shoulders in your upper back,
but chances are you have them. The shoulder joint is incredibly complex and lots of
muscles originate and insert around the joint. The tricky part is finding tightness
without placing too much pressure on the flat, triangle-shaped bone of the scapula.
Infraspinatus and Teres Minor Muscles Anatomy
Anatomy and Function
• The infraspinatus and teres minor run from the medial
border of the scapula to the back of the humerus.
• The infraspinatus and teres minor are external rotators
of the shoulder, and they are also responsible for
decelerating internal rotation. They are two of the four
rotator cuff muscles.
Reasons to Treat
• There are often trigger points and adhesions in the
infraspinatus/teres minor which can decrease strength
and restrict movement quality.
• Rotator cuff health is integral for many athletes,
especially those participating in overhead throwing
sports (e.g. baseball, volleyball and tennis).
Massage Balls to Use:
Set-up
• Lie on your back with a massage ball pinned between
your shoulder blade and the floor.
• The upper arm should lie flat on the floor, with your
lower arm at a 90 degree angle to it
Actions
• Start by manually massaging under your armpit, behind
your shoulder and across and around your scapula.
When you find areas of tightness, lie back on the
massage ball and let gravity do the work, moving the
massage ball as needed to target new areas.
• Slowly internally and externally rotate your shoulder
(move your hand back and forth while keeping the elbow
in place).
• Repeat for 8-10 passes, and then switch arms
• Try to focus on specific areas of tightness as you find
them, rolling the ball in a few different directions.
Infraspinatus and Teres Minor Muscles Massage
Starting Position
Infraspinatus and Teres Minor Muscles Massage
Position 2
Infraspinatus and Teres Minor Muscles Massage
Position 3
2. Chest
2.1 Pectorals
Pectorals Anatomy
Anatomy and Function
• The pectoralis major originates on the sternum, clavicle,
and costal cartilage and inserts on the humerus.
• The pectoralis major is responsible for horizontal
adduction and internal rotation. The clavicular fibers flex
the extended shoulder, while the sternal fibers extend
the flexed shoulder.
Reasons to Treat
• The pectoralis major is typically short and stiff due to
overtraining (too much chest training) and chronic poor
posture. This lack of extensibility can lead to overuse
injuries and/or poor mechanics in many lifts, even those
not targeting the chest (e.g. squatting, Olympic lifts).
Massage Balls to Use:
Set-up
• Stand next to a wall and place a massage ball on the wall
at chest height.
• Push your pecs into the ball to hold it in place
Actions
• With the massage ball pinned between your pecs and
the wall, roll it back and forth. It may help to work in
small sections as the massage balls don’t have a large
circumference.
• Roll for 30-60 seconds, and then switch sides.
• To increase the intensity, horizontally abduct and
externally rotate the arm to place the pectoralis major
on stretch.
Pectoral Massage
3. Back and Spine
3.1 Middle and Lower Back (Trapezius)
Middle & Lower Trapezius Muscle Anatomy
(Trigger Point 3)
Anatomy and Function
• The lower and middle trapezius muscles are not
individual muscles, but rather they are the lowermost
sections of fibers in the trapezius muscle.
• The middle trapezius muscle is the prime mover in
scapula retraction. It is situated between the top of the
shoulders and lies superficial to portions of
the rhomboids, latissimus dorsi and infraspinatus.
• The lower trapezius muscle is the prime mover in
scapula depression. It is located on the thoracic spinal
region of the back. It’s in the most superficial layer of
muscle, sitting atop portions of
the rhomboids, lats and infraspinatus.
Reasons to Treat
• The middle trapezius is mostly overworked when you do
any type of job with your arms elevated in front of you,
such as playing the piano or working on a computer
without an arm rest. This is because your shoulder blade
has to move outwards if you raise your arms in front of
you. Performing this action over an extended period of
time can lead to trapezius muscle stretching and
trapezius trigger points.
• The lower trapezius generally gets overworked when you
work in a bent over or slouched position for long
periods, using your thoracic spine, as it may occur in
cutting hair or gardening.
Massage Balls to Use:
Set-up
Wall or Back of Office Chair
• Middle trapezius: Stand next to a wall and place a
massage ball under the middle traps just to the right of
your spine
• Lower trapezius: Stand next to a wall and place a
massage ball on the wall at Trigger Point 3 position.
• If you have an injury or long-standing pain, you’ll need to
apply lighter pressure against the ball and not put full
body weight on it.
Floor
• Only after testing the pressure of the massage balls
using a wall should you progress to the floor, which will
apply a higher pressure to your tissues with less
pressure control.
• Middle trapezius: Lie on a mat or on a rug and place the
Trigger Massage Ball under the middle traps just to the
right of your spine
• Lower trapezius: Lie on a mat or on a rug and place the
Trigger Massage Ball at Trigger Point 3 position.
Actions
• Roll the ball over the middle traps and the lower traps
with some pressure from the starting point. You will feel
how tight it is and there will likely be one spot that hurts
the most. Wherever that spot is, stay there with your
massage ball and slightly push. Hold that for at least 90
seconds or until you feel a release of tension. Repeat this
until you feel that they have become looser.
Lower Trapezius Muscle Massage
3.2 Latissimus Dorsi
Latissimus Dorsi Muscle Anatomy
Anatomy and Function
• The latissimus dorsi originates from the spine,
thoracolumbar fascia, and posterior hips, and attaches
on the humerus.
• The latissimus dorsi is responsible for extension,
adduction and internal rotation of the arm.
Reasons to Treat
Massage Balls to Use:
• Much like the pecs, the lats can become short and stiff
due to overtraining. This lack of extensibility can lead to
overuse injuries and/or poor mechanics in many lifts,
even those not targeting the lats (e.g. squatting, Olympic
lifts).
Set-up
• Stand next to a wall with your arm outstretched
overhead.
• Place a massage ball just behind your armpit, in between
your lats and the wall.
Actions
• From the starting position slowly roll the ball up and
down along the outside of your armpit. Feel free to flex
and extend your knees to increase the range of motion.
• Roll for 30-60 seconds, and then switch sides.
Latissimus Dorsi Muscle Massage
4. Glutes, Hamstrings & Calves
4.1 Glutes
Tightness through the hip / buttock area commonly afflicts sports people. Using the
massage ball to release this area is highly effective. A massage ball is more targeted
than a foam roller - it releases tension in targeted areas.
Glute Muscles Anatomy
Anatomy and Function
• The piriformis muscle originates on the front of the
sacrum and inserts on the top of the femur.
• The piriformis is responsible for external rotation of the
hip below 60 degrees of hip flexion; above 60 degrees, it
becomes a hip internal rotator.
• The gluteal muscles are a group of three muscles which
make up the buttocks: the gluteus maximus, gluteus
medius and gluteus minimus. The three muscles
originate from the ilium and sacrum and insert on the
femur. The functions of the muscles include extension,
abduction, external rotation and internal rotation of the
hip joint.
Reasons to Treat
• Excessive tension on the piriformis can irritate the sciatic
nerve. This may lead to pain or nerve irritation in the
buttocks, hamstrings, lower leg, or foot.
• Excessive tension in the piriformis can externally rotate
the hip, leading to poor movement in the frontal and/or
transverse planes.
• Between regular use and the fact that many people
spend the majority of the day sitting, the gluteal muscles
end up in a state of constant tension. If your gluteus
medius muscle is too tight or harbors trigger points, you
might feel pain when walking around from the legs, hips
and lower back or sleeping on your side.
Massage Balls to Use:
Set-up
• Start by sitting with your knees bent, feet on the floor.
Place a massage ball under your right glute, then lift
yourself up slightly by placing your hands behind you for
support.
Actions
• From the starting position, roll slowly back and forth
over the piriformis and gluteal muscles until you find a
tight spot, then hold your position.
• Roll for 30 - 60 seconds, and then switch sides.
• Try altering your body position throughout to hit the
piriformis from multiple angles.
• To get a deeper gluteal massage, cross the same-side leg
over your opposite thigh and bend your same-side elbow
to use gravity more.
Glute Muscles Massage
4.2 Hamstrings
Massage balls are perfect for hamstrings which generally don’t respond that well to
foam rolling.
Hamstring Muscles Massage
Anatomy and Function
• The hamstring is one of the three posterior
thigh muscles in between the hip and the knee.
• They run down the back of your leg, crossing both the
hip and knee joints.
• Their main function is to produce movements involving
power and speed.
Reasons to Treat
• Hamstring pain is common for physically active people,
and tight, knotted muscles can interfere with your
performance in sports and daily activities.
Massage Balls to Use:
Set-up
• Place a massage ball on the floor and roll the entire
bottom of your foot over it for one to two minutes. This
manoeuvre should release the fascia and enable you to
achieve a better stretch in your hamstrings. Loosening
up the fascia around your feet can translate into
improvements in flexibility throughout your upper legs.
• After massaging your feet, simply sit up straight,
extending your right leg in front of you, your left leg bent
and your foot flat on the floor.
• Place the massage ball under your right hamstring and
use your hands to press yourself up so your glutes are
off the floor.
Actions
• Use your hands to help move yourself forward and
backward over the ball and roll your leg side to side on
the ball at each position.
• You can also flex your right foot and rotate it inward and
outward to further target sore spots.
• The important part of this technique is to roll the ball
across your muscles and not parallel to them.
4.3 Calves
Calf Muscle Anatomy
Anatomy and Function
• The soleus is a powerful muscle in the back part of the
lower leg (the calf). It runs from just below the knee to
the heel and is involved in standing and walking.
• Along with the soleus muscle, the gastrocnemius forms
half of the calf muscle. Its function is plantar flexing the
foot at the ankle joint and flexing the leg at the knee
joint. The gastrocnemius is primarily involved in running,
jumping and other "fast" movements of the leg, and to a
lesser degree in walking and standing.
Reasons to Treat
The pain in the soleus or gastrocnemius that is felt when
strained includes symptoms such as:
• Lateral pain (pain on either side of the calf)
• Weakness in the calf when flexing the foot with the knee
bent or flexed
• Dull, aching pain that begins during or right after
strenuous activity
Massage Balls to Use:
Set-up
• Sit on a mat or rug on the floor.
• Stretch both of your legs straight out in front of you.
• Put a massage ball underneath one of your calves, either
at the bottom near the ankle or at the top near the knee.
• Bend the other leg so that your foot is flat on the floor,
knee bent to 90 degrees.
• Plant both hands behind you and out to the side a bit,
elbows straight and use your hands to press yourself up
so your glutes are off the floor.
Actions
• Use your hands to help move yourself forward and
backward over the ball and roll your leg side to side on
the ball at each position. You can also flex your right foot
and rotate it inward and outward to further target sore
spots.
• The important part of this technique is to roll the ball
across your muscles and not parallel to them.
• Spend about 10-20 seconds in each position before
moving the ball further up the leg. Then switch legs.
Calf Muscle Massage Ball Application
5. Arms and Legs (Other)
5.1 Forearms
Due to their constant use in almost all physical activities and movements, the forearms
can become injured at home, on the job or during sports. Arm pain can be caused by a
wide variety of problems ranging from joint injuries, sports injuries, overuse conditions,
fractures and compressed nerves. Depending on the cause, arm pain can start suddenly
or develop over time.
The Smooth Massage Ball is phenomenal at massaging the forearms. See below for the
techniques to follow to help massage your flexor and extensor forearm muscles back to
health.
Forearm Muscle Anatomy
5.1.1 Flexor Muscles
Forearm Flexor Muscles Massage
Anatomy and Function
• The numerous wrist flexor muscles originate from
several locations on the humerous, ulna, and radius.
They insert onto the palm of the hand and underside of
the fingers.
• The wrist flexors are primarily responsible for flexing and
adducting the wrist.
Reasons to Treat
• Due to repeated gripping activities, the wrist flexors can
often become stiff.
Massage Balls to Use:
Set-up
• Sit on a bench with a massage ball in one hand.
• Press the massage ball against the inside of your
forearm with an open palm.
• Alternatively use a table or wall instead of your other
hand to extert your desired pressure on the massage
ball.
Actions
• With the massage ball pinned against your forearm, roll
it back and forth. It may help to work in small sections as
the massage ball doesn’t have a large circumference.
• Roll for 30-60 seconds and then switch arms.
• To further increase the pressure, actively extend the
hand to place the wrist flexors on stretch.
5.1.2 Extensor Muscles
Forearm Extensor Muscles Massage
Anatomy and Function
• The numerous wrist extensor muscles originate from
several locations on the humerus, ulna, and radius. They
insert across the back of the hand and fingers.
• The wrist extensors are primarily responsible for
extending and abducting the wrist.
Reasons to Treat
• Due to repeated typing and/or prolonged holds in an
extended position, the wrist extensors can become
short/stiff.
Massage Balls to Use:
Set-up
• Sit on a bench with a massage ball in one hand.
• Press the massage ball against the outside of your
forearm with an open palm.
• Alternatively use a table or wall instead of your other
hand to extert your desired pressure on the massage
ball.
Actions
• With the massage ball pinned against your forearm, roll
it back and forth. It may help to work in small sections as
the massage ball doesn’t have a large circumference.
• Roll for 30-60 seconds, and then switch arms.
• To further increase the pressure, actively flex the hand to
place the wrist extensors on stretch.
5.2 Peroneus Longus Tendon
Peroneus Longus Tendon Anatomy
Anatomy and Function
• The peroneals originate from just below the outside of
the knee and insert onto the bottom of the foot.
• Peroneus longus and brevis are responsible for plantar
flexion and eversion. Peroneus tertius assists with
dorsiflexion.
Reasons to Treat
Massage Balls to Use:
• Excessive tension or adhesions in the peroneals can
produce lateral knee pain, or compression of the
peroneal nerve which can produce numbness and/or
tingling in the lower leg and foot.
Set-up
• Place your foot up on a low bench or chair.
• Place a massage ball along the outside of your lower leg.
Actions
• From the starting position, roll the ball up and down
along the outside portion of your lower leg.
• Roll for 30-60 seconds, and then switch legs.
Peroneus Longus Tendon Massage
5.3 Tibialis Anterior Muscle
Tibialis Anterior Muscle Anatomy
Anatomy and Function
• The tibialis anterior originates from the lateral
condyle/shaft of the tibia and inserts onto the top of the
foot.
• The tibialis anterior is responsible for producing
dorsiflexion and inversion of the foot.
Reasons to Treat
Massage Balls to Use:
• The tibialis anterior can often become scarred due to
overuse in running and jumping activities/sports.
Set-up
• Place your foot up on a low bench or chair.
• Place a massage ball along the front of your lower leg.
Actions
• From the starting position, roll the ball up and down
along the front of your lower leg.
• Roll for 30-60 seconds, then switch legs
Tibialis Anterior Muscle Massage
6. Feet
Many of us find ourselves on our feet all day at work. Whether you work in an office, a
factory, a field, a hospital, or anything in between, there is a good chance that you put a
lot of weight and stress on your feet every day.
Tired and aching feet can be relieved by rolling the foot over the smooth and spiky
Plyopic Massage Balls. The pressure of the smooth ball and the spiky ball’s points
stimulate blood flow, relieving tension and reducing pain in the foot area.
Whether you have an injury, high arches, plantar fasciitis, flat feet, bunions or calluses,
massage ball exercises for feet provide an easy, inexpensive self-maintenance tool for
healthy feet.
Plantar Fasciitis
You can also roll the ball under your feet while you are working at your desk or after a
run. This will relieve muscle tension and help in healing plantar fasciitis or the pain and
inflammation in the heel and the bottom of the foot.
If you want to target inflammation and soothe your feet with a cooling
sensation, then just place your Smooth Massage Ball in the freezer for
10 minutes prior to massage.
6.1 Foot Massage
Anatomy and Function
• The 20-plus muscles in the foot help enable movement,
while also giving the foot its shape.
• Many muscles that power the foot’s movement originate
as high up as the back of the knee.
• One of the main ligaments in the foot is the plantar
fascia which forms the arch on the sole of the foot. As it
stretches and contracts, the plantar fascia provides
balance and strength to the foot.
• In terms of mobility, the Achilles tendon is one of the
most important structures in the leg and foot. This
tendon in the back of the calf and ankle connects the
plantaris, calf, and soleus muscles to the heel bone. It
stores the elastic energy needed for running, jumping,
and other physical activity.
Reasons to Treat
• Rolling the foot with a massage ball provides a selfcontrolled massage and stretch for the bottom of the
foot and plantar fascia.
• A foot massage before bed is a great way to boost
circulation in your lower extremities as well as helping
you feel calmer so that you can fall asleep faster, and
sleep better too.
• Frequent foot massage sessions have been known to
reduce anxiety and depression.
• Maximizing the flexibility of the muscles and tendons
within your foot, ankle and lower leg is essential for
optimal foot strength and function. To improve your
flexibility, perform a flexion stretch using the massage
ball placed against a wall.
6.1.1 Rolling Massage
Massage Balls to Use:
Set-up
• Start by sitting on a chair and placing the massage ball
under your foot
Actions
• Gently apply as much pressure as you can tolerate to
push the ball into the floor, rolling the ball back and forth
from your toes to your heel.
• Roll the ball for at least 30 seconds and switch to the
other foot.
• Perform the rolling massage ball exercise two to four
days per week to prevent foot-related injuries.
6.1.2 Flexion Stretch
Massage Ball to Use:
Set-up
• Start by placing the ball of one foot on top of the
massage ball with your heel flat on the floor.
Actions
• Slowly lean your upper body into the wall to increase the
stretch felt in the foot, ankle and lower leg.
• Hold the stretch for three slow breaths and switch feet.
6.1.3 Spot Pressure of Adhesions
Massage Ball to Use:
Set-up
• Place the massage ball under the ball of your foot.
Actions
• Firmly press your foot into the ball for 10 seconds in
different locations.
• Start by focusing on three spots near the base of your
toes, gradually working the ball towards your heel.
6.1.4 Standing Massage (Advanced)
Massage Ball to Use:
Set-up
• Similar to the rolling massage, place the massage ball
under one foot while standing, steadying yourself
against a wall.
Actions
• Stand on one leg and gently move your foot on the ball
for a wonderful, deep massage.
• You can apply more pressure to increase the intensity of
the exercise by applying more bodyweight onto the ball.
Apply as much pressure as you can tolerate.
• Roll the ball back and forth from your toes to heel for at
least 30 seconds, then switch feet.
6.2 Reflexology
Using the spiky ball follows the same principles of alternative therapies such as
massage, zonal therapy, and acupuncture. By applying pressure to the reflex points you
can help balance your nervous system and stimulate endorphins, the body's natural
pleasure response, which reduces both stress and discomfort.
Foot and hand reflexology can also help alleviate migraines and headaches, speed up
healing and removing toxins from the body. Refer to the chart above to guide you on
which areas of the feet or hands to target to stimulate a particular organ in your body.
7. Caring for Your balls
To wash your Plyopic Massage Balls after use, just use soap and warm water and allow
them to dry in the open air.
8. Important Warnings
Our Educational Content is Not Meant or Intended for Medical Advice or Treatment.
Every patient's case is unique and each patient should follow his or her doctor's specific
instructions. Please discuss nutrition, medication and treatment options with your
doctor to make sure you are getting the proper care for your particular situation. The
information on this site does not replace your doctor's specific instructions.
Consult your doctor before using this product and starting any new exercise to make
sure it won't interfere with any other ongoing treatment. If you have any pre-existing
health conditions that might be worsened by using the massage balls, then it is best to
consult a medical specialist before purchasing or using one. Individuals with mobility
issues might struggle to use them effectively and safely. Those with chronic conditions
or disease such as skin lesions or lacerations, eczema, sunburns or contagious skin
conditions, advanced diabetes, osteoporosis or undergoing chemotherapy should
consult their doctor before trying self myofascial release.
Avoid using Plyopic Massage Balls over the site of any recent tissue damage such as a
broken bone, a bruise, or a wound. Care should be taken with deep work on persons
with fragile or brittle bones. Avoid using the spiky ball if you have acute inflammation,
severe bruising or joint pathology. Areas of internal organic problems should be
avoided. If there is any doubt consult your physician or health professional.
Exercises should be pain free, leaving the targeted muscles feeling lighter and more
relaxed afterward. Any application that directly addresses myofascial (soft-tissue or
muscular) problems (such as neuromuscular, deep tissue, trigger point, or similar
therapies) may be painful when treating problem areas; the pain comes not from the
work itself but from the tissue pathology. If you have serious or intense pain you should
consult your physician or health professional.