Using the Zuber Foam Ball

The Foam Ball mimics the action of a physiotherapist during a trigger point release massage for muscular recovery.   

Pinpoint pressure applied through therapeutic massage or through self-use of the Foam Ball will help muscles to relax and release, contract more effectively and recover to full joint movement.

The Foam Ball is particularly effective in releasing knots in muscles that can arise as a result of overuse or irritation.  These small patches of tightly contracted muscle can cause mild to severe discomfort, restrict movement and hinder muscular performance during physical activity.  

Here are four easy steps to muscle recovery using the Foam Ball:

  1. Manoeuvre yourself into an appropriate position where the Foam Ball can be placed on the target muscle (either standing, sitting or lying down)
  2. Use your body weight to place moderate pressure on the ball while guiding it around the muscle until you find the tender point (the knot)
  3. Hold this position and use your full body weight on the Foam Ball to exert deep pressure through the muscle.  You will probably feel moderate discomfort when this pressure has been applied, but this should ease to a mild discomfort after a few seconds as the knot relaxes
  4. Hold this position for 10-15 seconds or until you feel the muscle relax

The following videos show some simple techniques using the Foam Ball to relax and release various muscles.


How to use the Foam Ball on your calves and hamstrings:

  1. In a sitting position, stretch one leg out in front of you and bend the other at the knee with your foot placed flat on the ground.
  2. Lift your outstretched leg sufficiently so that the Foam Ball can be placed under the calf or hamstring of the outstretched leg
  3. Lower your leg onto the ball
  4. Adjust the position of the Foam Ball until a tender point is found
  5. Using your body weight, apply a deep pressure to this point for 10-15 seconds
  6. You should feel the muscle knot relaxing

    Using the Foam Ball on ITB (illiotibial band) and TFL (tensor fascia latae):

    1. Lie on your side, bend your top leg over your bottom leg and place your foot on the ground
    2. Elevate your upper body using your hands and arms as levers and place the ball under your hip
    3. Using your hands and your planted foot, adjust your position until you find a sensitive spot
    4. Use your body weight to apply a deep pressure until the muscle has relaxed (20-60 seconds)

      How to use the Foam Ball for gluteal muscles:

      1. Sit on the floor and bend your legs slightly
      2. Bend your arms and position your hands just behind your hips
      3. Elevate your buttocks and place the Foam Ball underneath the gluteal muscles on either the right or left hand side
      4. If the Foam Ball is under the right side, place your right ankle on your left knee (the left leg should be slightly bent). If it’s under the left side, place your left ankle on your right ankle
      5. Using your arms to control your movement, adjust your position until you find the area of tightness
      6. Apply a deep pressure to this point for 10-15 seconds or until you feel the muscle relax

        Consult your healthcare professional before using the product.  Children under the age of 16 should have parental guidance when using the Foam Ball.