The Microwaveable Massage Ball: How It Works, Why It Works, and How to Use It

Continuing our Runner Tool Kit in-store campaign, we dive into the heat-activated, microwaveable massage ball made by Moji.

In the past week we've written some pretty intensive blogs covering everything you need to know about some of the more basic massage tools for runners including the foam roller.

Foam Rolling | What It Does, Example Exercises, and When to Go to the Doctor

Foam rolling. Everyone's doing it. Elite athletes and runners are swearing by them, non-runners are even finding out the benefits of them, and this woman from Self Magazine even said her life will never be the same since she took a foam rolling class. It's 2018 and there's no denying that foam rolling works.

And the massage stick.

Massage Sticks & Massage Balls: Where to Use Them, When to Use Them, and Example Exercises

If you're like any of our staff, you have a spot at home where you keep all of your running goodies: foam rollers, massage sticks, massage balls, compression sleeves, insoles, and even a stash of nutrition. A 'runner's tool kit', if you will.

Here, we dive in head first into of the more unique massage tools, how it works, why it works, where on the body you should use it, and some example exercises to get you self-massaging like a pro.

What is a massage ball?

A massage ball is exactly what it sounds like. It's a round muscle therapy tool used for targeted self-massage therapy. Similar to a foam roller, a massage ball penetrates deeply into muscles for targeted deep tissue myofascial release. The shape of a massage ball closely mimics the feeling of a massage therapist's palm or elbow.

What is the MojiHeat massage ball?

The MojiHeat massage balls is a massage ball that is four inches in diameter. It takes massaging benefits of a conventional massage ball and adds the benefits of therapeutic heat by adding a unique thermoplastic material in the center that can absorb heat through a microwave.

What are the benefits of the added therapeutic heat?

The therapeutic effects of heat include increasing the extensibility of collagen tissues; decreasing joint stiffness; reducing pain; relieving muscle spasms; reducing inflammation, edema, and aids in the post acute phase of healing; and increasing blood flow. The increased blood flow to the affected area provides proteins, nutrients, and oxygen for better healing.

How does therapeutic heat therapy work?

Without getting into the deep science and competely nerding out, we'll try to explain it really quick.

Heat creates higher tissue temperatures, which produces vasodilation that increases the supply of oxygen and nutrients and the elimination of carbon dioxide and metabolic waste.

How do you use it?

Place the ball on the floor or against the wall and apply pressure to the desired muscle. Roll the ball in up and down, side to side, or in circular motions to experience relief. Also roll ball directly on muscles using your hand.

Here's how to unleash the heat.

• Heat in your microwave only. (900W or higher).
• Gauge your microwave – for first time use, heat for 1 minute and 50 seconds.
• Never heat for more than 2 minute and 10 seconds.
• The ball will keep heating for a few minutes after removing it from microwave.
• Always wait three hours or more before any reheating.

Here are some example exercises you can do at home.

Relieving ankle tightness and preventing plantar fasciitis.

Relieving hip pain.

Relieving knee pain.

Relieving neck pain.

What are the best areas of the body to use it?

Some stand out body parts include calves, hamstrings, hips, upper back, and neck. For additional exercises, feel free to ask any of our staff.

What are the benefits of a massage ball over a massage stick or foam roller?

Massage balls are different from foam rollers and massage sticks because they are much more targeted. You can precisely place the ball to target specific sores spots or areas of adhesion. You can also dig deep into smaller muscle groups like those around the shoulder blades or in the front of the hip (hip flexors). With massage balls you also don’t need to do as much “rolling” movement, simply get the ball in place on the target muscle and do small back and forth or circular motions rather than the long rolling strokes typically performed with a foam roller or massage stick.

When should I use a massage ball?

Like all massage tools, massage balls are great for both warm up and recovery. The MojiHeat massage balls are particularly great for warming up muscles be for a run or exercise to help prevent injury.