A cork massage ball is one of the most effective tools for easing tight muscles at home. Its firm, grippy surface lets you dig into knots in the feet, glutes, back and shoulders. Here is how to use one safely and get the most from it.
What is a cork massage ball?
It is a solid ball of natural cork, around 8cm across, used for trigger point release. Cork is firm but slightly softer and grippier than a hard rubber ball, which makes it a good first step for tender areas.
Benefits
- Releases tight spots and trigger points
- Improves mobility before training
- Eases tension after a workout or a long day
- Small enough to use anywhere
How to use a massage ball
Feet
- Sit or stand and place the ball under one foot.
- Roll slowly from heel to toe.
- Pause on tight spots for 20 to 30 seconds.
Glutes and back
- Sit or lean against a wall with the ball on the muscle.
- Apply a pressure you can breathe through.
- Roll gently, avoiding the spine and bone.
Calves and shoulders
- Place the ball between the muscle and a wall or the floor.
- Hold on tender points, then roll slowly.
Pressure tips
Firm but comfortable is the aim. If you are holding your breath or wincing, ease off. Keep off joints and bone.
Shop the kit
- Cork Massage Ball (8cm) the ball used in this guide
- Lacrosse Ball for a firmer, smaller point of pressure
- Grid Foam Roller to roll out larger muscle groups
Browse the full Recovery range.
Free UK delivery, no minimum spend. 30-day returns.
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