Put a trigger point massage ball between a tight, tender spot and a wall or the floor, lean in slowly, and hold or roll for 20 to 60 seconds. Match the ball to the area: a large ball for glutes and hamstrings, a medium ball for shoulders and chest, a small ball for hands, forearms and arches.
This guide is for anyone who wants to self massage stiff, knotted muscles at home, at the gym or at a desk. It is about self massage only, and a massage ball is not a medical device. If you have an injury, a health condition, or pain that does not go away, ask your doctor before you start.
Key takeaways - Press until it feels "comfortably uncomfortable (not painful)," and keep breathing. - Hold 20 to 60 seconds, or do 5 to 8 slow rolls, per area. - Keep the ball off bone, and move away from any spot that pulses, throbs, goes numb or tingles.
In this guide - What a trigger point is - Which ball fits which area - The basic method - Exercises by body area - How long and how often - Tennis ball vs a set - Mistakes to avoid - FAQ
What is a trigger point, and what is myofascial release?
Cleveland Clinic describes trigger points as "small bumps, nodules or knots in your muscle that causes pain when touched and sometimes when they're not touched." Most people just call them muscle knots. Fascia is "the thin, connective tissue that surrounds your muscles," in Cleveland Clinic's words. Self myofascial release means pressing or rolling those areas yourself, and myofascial massage balls are one way to do it.
Be honest about the name, though. A 2019 review in the journal Sports Medicine found too little evidence that rollers and similar tools actually release fascia, and it called the term "self-myofascial release" devices misleading. The same review noted that finding trigger points by touch is not highly reliable. A 2017 review in the Journal of Bodywork and Movement Therapies found studies showing more joint range of motion after self myofascial release, mostly with foam rollers, but no clinical trials on myofascial pain. So think of a self myofascial release ball as a tool for self massage of tight spots, nothing more.
Which myofascial release ball fits which body area
Fascia release balls come in many sizes, and the right one depends on the body part. The Fitballz Massage Ball Set has 6 balls, and each one has a job.
| Ball | Where to use it |
|---|---|
| Large ball | Glutes, hamstrings, upper back |
| Medium ball | Shoulders, chest, between the shoulder blades |
| Small ball | Pinpoint spots: arches, forearms, hands |
| Peanut ball | Two balls joined, so your spine rests in the groove |
| Green spiky ball | Soles, palms, calves |
| Blue spiky ball | Soles, palms, calves |
A bigger ball spreads your weight over a wider area. A smaller ball puts it on one spot.
The basic method for any trigger point ball
- Pick the ball for the area from the table above.
- Place it between the muscle and a wall or the floor.
- Lean in slowly until you find a tender spot.
- Press until it feels "comfortably uncomfortable (not painful)," as a University of Winnipeg Athletic Therapy Centre handout puts it.
- Hold on that spot, or roll over it 5 to 8 times, slowly.
- Keep breathing the whole time.
- Keep the ball on muscle and off bony spots.
A wall is the easiest place to start, because you set the pressure by how hard you lean. The floor puts more of your body weight on the ball.
Myofascial release ball exercises by body area
Between the shoulder blades (medium ball)
Stand with your back to a wall and place the medium ball between the wall and one shoulder blade. Bend your knees a little to roll it over the muscles around the shoulder blade. Keep it beside your spine, not on it. Do 5 to 8 slow rolls, then switch sides.
Top of the shoulder (medium ball)
Stand at a wall corner or in a doorway and bend forward at the waist. Set the medium ball between the wall and the top of your shoulder. Find a tender spot and hold for 20 to 60 seconds, or until the tenderness eases.
Chest (medium ball)
Face a wall and place the medium ball on your chest muscle, with your palm facing out. Lean in gently and roll from the middle of your chest toward your shoulder, on a slight diagonal. Stay off your breastbone and collarbone, then repeat on the other side.
Along the spine (peanut ball)
Lie on your back with your knees bent and your feet flat on the floor. Place the peanut massage ball across your back so your spine rests in the groove, with one ball on each side. Use your feet to shift your body a few inches at a time. Keep it on your upper and middle back.
Glutes and hamstrings (large ball)
For the glutes, sit on the floor with the large ball under one side of your seat and your hands on the floor behind you. Roll in small, slow circles until you find a tender spot, then hold. For the hamstrings, sit on a firm chair with the large ball under the back of one thigh. Slowly straighten and bend your knee, then move the ball a few inches and repeat.
Forearms and hands (small ball)
Rest your forearm on a table, palm down, with the small ball under it. Press down with your other hand and roll from the wrist toward the elbow. For the hand, press the small ball into your palm with the thumb of the other hand.
Feet and calves (small ball and spiky balls)
Sit down and set one foot on the small ball to press into the arch. Switch to the green or blue spiky massage ball and roll it under the sole from heel to toes. For the calves, sit on the floor with a spiky ball under one calf and roll slowly.
How long and how often
The University of Winnipeg Athletic Therapy Centre handout lists 20 to 60 seconds per spot, or 5 to 8 rolls, for its ball releases. It lists the frequency as "as needed with stiffness." The Brookbush Institute quotes National Academy of Sports Medicine guidance to hold a foam roller on a sensitive region for 30 seconds, and notes that thicker muscles and deeper trigger points may need more time. We did not find a source that sets a number of sessions per week, so we do not give one.
Tennis ball for muscle knots vs a massage ball set
A tennis ball for muscle knots works. The University of Winnipeg handout even lists a tennis ball as one option for its chest release. It is cheap, and you may already own one.
But it is soft, so it can flatten when you lean your full weight on it. And it comes in one size and one shape, so you cannot go smaller for a pinpoint spot or bigger for a wide muscle. A tennis ball for shoulder knots is a fair start, but the same ball then has to cover your feet, glutes and back too.
| Tennis ball | Fitballz Massage Ball Set | |
|---|---|---|
| Sizes | One | Large, medium and small |
| Shapes | Round | Round, plus a peanut ball for the spine |
| Spiky option | No | Green and blue spiky balls |
| Storage | None | Gift box and drawstring bag |
| Cost | You may already own one | $29.99 for 6 balls |
If you only need one spot now and then, a myofascial release tennis ball routine is fine. If you want the right size for each body area, a set makes that easier.
Mistakes to avoid
- Pressing too hard: aim for "comfortably uncomfortable," not painful.
- Rolling over bone: the University of Winnipeg handout says to avoid all bony structures.
- Staying on a spot that pulses, throbs, goes numb or tingles: the Brookbush Institute says to find a new spot.
- Skipping the doctor: the Brookbush Institute lists conditions such as peripheral vascular disease, neuropathy, open wounds and lymphedema as possible reasons not to do this, so ask your doctor first if any apply to you.
- Ignoring pain that lasts: Cleveland Clinic says pain that is "unbearable or long-lasting" is the time to see a healthcare provider.
FAQ
Is a tennis ball good for muscle knots?
Yes, a tennis ball for muscle knots works, and it is an easy place to start. It is soft and comes in one size, so you have less control over the pressure. A set with large, medium and small balls lets you match the size to each body part.
What is a myofascial release ball?
A myofascial release ball is a ball you use to self massage your muscles by pressing them against a wall or the floor. The name comes from fascia, the thin connective tissue around muscles. Research has not shown that balls actually release fascia, so think of it as a self massage tool.
Can I use a tennis ball for back knots?
Yes, you can use a tennis ball for back knots by placing it between your back and a wall and leaning in. Keep it beside the spine, never on it. For the muscles on both sides of the spine, a peanut ball lets your spine rest in the groove while one ball sits on each side.
Do I need fascia balls in different sizes?
You do not need them, but sizes help. A large ball spreads pressure over wide muscles like the glutes and hamstrings. A medium ball fits the shoulders, chest and the area between the shoulder blades. A small ball reaches pinpoint spots such as the arches, forearms and hands.
The bottom line
A trigger point massage ball is a simple way to self massage tight spots: lean in, hold or roll for 20 to 60 seconds, keep breathing, and stay off bone. The right ball size for each area makes it easier. The Fitballz Massage Ball Set gives you a large, medium and small ball, a peanut ball and two spiky balls, in a gift box with a drawstring bag. It costs $29.99, with free shipping to the US and Canada in 1 to 5 business days. See the 6 balls in the set.
Related guides
- How to use a massage ball for feet and plantar fasciitis
- How to use a massage ball for back muscles, including the peanut ball
- Lacrosse ball vs massage ball: an honest comparison
- How to use a spiky massage ball
- How to use a massage ball: sizes, body areas and safety
- How to use a massage ball for neck, traps and shoulders
- How to use a massage ball for glutes, hips, hamstrings and calves
Sources
- Cleveland Clinic, "Myofascial Pain Syndrome" (page marked medically reviewed, last updated 06/13/2023). https://my.clevelandclinic.org/health/diseases/12054-myofascial-pain-syndrome . Fetched 2026-10-19.
- University of Winnipeg Athletic Therapy Centre, upper body self release handout (Physiotec), prepared April 14, 2020. https://www.uwinnipeg.ca/athletic-therapy-centre/docs/upper-body-rom-self-release.pdf . Fetched 2026-10-19.
- Brookbush Institute, Brent Brookbush, "Guidelines for Self-Administered Release Techniques", published June 6, 2023, updated August 6, 2024. https://brookbushinstitute.com/articles/guidelines-for-self-administered-release-techniques . Fetched 2026-10-19.
- Behm DG, Wilke J. "Do Self-Myofascial Release Devices Release Myofascia? Rolling Mechanisms: A Narrative Review." Sports Medicine, 2019, 49(8):1173-1181. https://pubmed.ncbi.nlm.nih.gov/31256353/ . Abstract fetched 2026-10-19 through NCBI E-utilities.
- Kalichman L, Ben David C. "Effect of self-myofascial release on myofascial pain, muscle flexibility, and strength: A narrative review." Journal of Bodywork and Movement Therapies, 2017, 21(2):446-451. https://pubmed.ncbi.nlm.nih.gov/28532889/ . Abstract fetched 2026-10-19 through NCBI E-utilities.