Um neither the sock or bashing are acceptable means of feeding live. That is cruel to the rat. I breed my own feeders. I just feed smaller meals more frequently. I put the feeder in the enclosure and keep nearby with a pencil to put in it's mouth should the snake strike wrong. Treat your feeders with respect. You don't bash them or make them dizzy. A frightened rat is more likely to hurt your ball python. When I put my rats in they are so calm and clueless that they explore and groom themselves.
I used to get nervous of putting small rats in with my ball python. They are pretty dang good at what they do though. Just keep something handy to allow the feeder to bite down on should your snake strike and coil wrong.