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Lacrosse Ball Mobility Tips

Turn an otherwise ordinary lacrosse ball into a mobility-enhancing tool that helps alleviate common aches and pains.

Day 1

Shin Splints

Muscle tightness in the lower leg can cause pulling along its insertion on the bone contributing to shin splints. Maintaining flexibility in the muscles of the lower leg can help with treating and preventing shin splints. Use a lacrosse ball to roll along the muscles of the front, side, and back of the lower leg. Spend 30-60 seconds on each muscle group, moving along the entire leg.

Day 2

Hip Tightness

Tightness around the hip can contribute to problems such as sciatica, osteoarthritis and bursi9s. A lacrosse ball is a great way to release the deep muscles on the back of your hip to free up beYer range of motion. Put the ball under your hip and roll up, down, side to side, and around for 30-60 seconds.

Day 3

Shoulder Tightness

A common finding in patients with rotator cuff tendonopathy is posterior shoulder tightness. It is also important to maintain shoulder mobility when working out. To self mobilize this area of your shoulder roll a lacrosse ball along the back of your shoulder while you stretch your arm across your body.

Day 4

Spine Stiffness

SiVng for long periods of time can contribute to thoracic spine stiffness. Keep your upper back moving well and improve your posture by arching over two lacrosse balls taped together. Lie down on the balls so there is a ball on either side your spine, let your back arch over the balls. Hold for 30 seconds and try again at a different level of your upper back.

Day 5

Tennis Elbow

Tennis elbow is a common injury, even in people who don’t play tennis. In many cases, forearm tightness contributes to the pain. Improve forearm flexibility by stretching these muscles while rolling a lacrosse ball along each muscle group. Hold the stretch for 30 seconds.

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