Right now, it’s the beginning of winter in the Northeast USA. We are wearing heavier clothing and shoes, the ground might be slippery, and the cold temperatures can sometimes cause muscles to tighten as we rush through our day. Tension in the outer legs that can cause hip, knee or ankle pain and fatigue.
Last year I wrote a blog about strengtheners for this part of the body, and today’s blog is about how to release tension there with the balls. While I acknowledge that many people use rollers for this, and get a lot of benefit, I prefer the balls, because I feel that the balls can get in between the layers and neighboring muscles really well, and they facilitate inner “glide” and healthy circulation.
Two of the techniques are done sitting on the floor, and the other two lying down. The balls can be purchased from www.lifesaball.org – look for the 4” spikey ball, and the 2.5” rainbow sponge ball, both of which I also sell at my studio. (Watch for the balls for sale from my website soon!)
1. Sitting with two 3-4” hollow balls: Begin by sitting with your legs spread to the side, and a ball under each buttock. Explore small movements with your pelvis to work on the muscles of the pelvic floor and lower buttocks.
Then stretch one leg to the side, bend the other one, and turn your upper body toward the bent leg. The ball will begin to move down your outer leg. You can lean over to that side to get more pressure if you wish. Make small slow movements to work on the outer thigh and the iliotibial band. Work for 5-10 minutes on one leg, moving the ball gradually down toward your knee, then repeat the same process on the other leg.
2. Sitting with one ball under the outer shin: For this you can use the hollow ball (for less pressure) or the solid ball (for more pressure). Sit with one leg bent and one leg straight out to the side. Place one ball under your outer shin. Lean over the bent leg and stabilize it with one hand on your knee and one on the ankle. Then slowly move your leg, moving the ball along the length of your outer shin muscles and fascia. Repeat on the other leg.
3. Lying on your side with one 3-4” hollow ball: Start by arranging props to support your upper body well while lying on your side. In this photo I have one pad under my ribs, two under my head, and a space between them for my shoulder.
Then place the ball under the side of the pelvis, where the iliotibial band begins. Your other leg can be behind, possibly on a bolster as shown here. Move your pelvis slowly forward and back to massage the muscles and fascia. Take your time, and stop in places that feel particularly tight.
Then move the ball a few inches down on the side of your thigh, skipping the bony prominence which is the greater trochanter of your femur. Work down the side of the thigh slowly, working on one spot at a time, moving the ball down with your hand when you’re finished with each spot. You can progress down to the side of the knee. Repeat on your other leg.
4. Lying on your side with two small solid balls under the side of your lower leg: Support your upper body in the same way as in #3 above.
Place the two balls under the outer shin of your bottom leg, and stack the other leg on top. You can start at the top and progress down toward your ankle. Move your legs slowly so that the ball works into the tibialis anterior and the peroneal muscles, and their associated fascia. You can roll the balls up and down, or across the outer shin. Improvise your movements to reach the places where you want the pressure.
For more fabulous ball techniques, check out my book The Bodymind Ballwork Method, published in October by North Atlantic Books.