How to Use a Spikey Massage Ball: A Beginner’s Guide

By Mark Fotheringham, Principal Physiotherapist, Malvern Physiotherapy Clinic

To use a spikey massage ball, place it under a tight muscle, lean your weight onto it gently and roll slowly for 30 to 60 seconds, easing off if you feel sharp pain, tingling or numbness. Feet, calves, glutes and the muscles around the shoulder blades are good places to start. You can buy spikey balls for $20 at reception at Malvern Physiotherapy Clinic in Malvern East.

Updated October 2026

What is a spikey massage ball?

A spikey ball is a small, firm ball covered in rounded spikes or bumps. It lets you apply pressure to tight muscles yourself, between massage or myotherapy sessions, at home, at your desk or in your gym bag.

They come in different sizes and firmness levels. A softer ball is a good place to start if you’re new to them.

What can a spikey ball help with?

Many people find a few minutes with a spikey ball helps tight, overworked muscles feel looser and more comfortable. It is a handy self-care tool for:

• Feet that feel tired after a long day of standing or walking
• Calves after running or a big walk
• Glutes and hips after sitting for long periods
• Upper back and shoulder blade muscles after desk work

A spikey ball supports your own self-care. It doesn’t replace an assessment or hands-on treatment when a problem keeps coming back.

How do I use a spikey ball?

1. Find the spot. Place the ball under the muscle you want to work on, on the floor or against a wall.
2. Lean in gently. Use your body weight to control the pressure. Firm and a little uncomfortable is fine. Sharp pain is not.
3. Roll slowly. Move the ball in small circles or slow strokes along the muscle.
4. Pause on tight spots. Hold still on a tender spot for a few slow breaths, then move on.
5. Keep it short. Around 30 to 60 seconds per area, and a few minutes in total, is plenty to start with.

Where should I use a spikey ball?

Area	How to do it
Sole of the foot	Sit or stand, put the ball under your arch and roll from heel to toes
Calves	Sit on the floor, ball under your calf, and use your hands to take some of your weight
Glutes	Sit on the ball on the floor, leaning slightly towards the side you’re working on
Upper back	Stand with your back to a wall, ball between the wall and the muscle beside your shoulder blade

When should I avoid using a spikey ball?

• Directly on your spine, bony areas or joints
• On the front or sides of your neck, or behind the knee
• Over bruises, cuts, rashes, varicose veins or a recent injury
• If you feel tingling, numbness or pain that shoots down a limb. Stop and get it checked

If you have a medical condition, are pregnant, or take blood-thinning medication, check with your practitioner before using one.

How often can I use a spikey ball?

A few minutes on most days is fine for most people. If an area feels more sore the next day, give it a rest and go a little lighter next time.

When is it time to book a massage or physio?

If the same muscles keep tightening up, or pain is affecting your sleep, work or exercise, it’s worth having it looked at. Our remedial massage therapists and myotherapists can treat the area and show you how to use your spikey ball for your specific problem. A physiotherapist can assess pain that hasn’t settled.

Pick up a spikey ball at reception for $20, or book a massage or myotherapy appointment. Call (03) 9078 8434.

Published September 6, 2023