A Guide to Self Myo-Fascial Release

There’s plenty of debate about whether you should stretch before exercise or afterward, or skip it altogether. But the growing popularity of Self Myo-Fascial Release is putting these old arguments in the shade.

Self Myo-Fascial Release is also known as Trigger Point Release and involves using various tools like foam rollers to activate and massage muscles to reduce soreness and avoid injuries. It is like stretching – but better!

Back in Motion covered the use of foam rollers for self myo-fascial release before, but there is a much wider world of techniques and technology that we’d like to bring to your attention now.

What is Self Myo-Fascial Release?

Self Myo-Fascial Release is a technique that focuses gentle pressure on the fascia of our muscles, a thin layer of tissue that covers almost everything inside our body. 

Exercise can tear or aggravate the fascia of our muscles, causing it to bunch in areas called adhesions, which can cause soreness or injury. It is a way of working out the kinks in our body, placing pressure directly on the adhesions to release them, leaving our bodies fresher and more able to function. 

Foam rollers

The most commonly used tool and method for Self Myo-Fascial Release is the use of foam rollers, cylindrical lengths of plastic covered in foam with varying degrees of hardness and texture, with some smooth and some spiky.

There are many ways to bring Self Myo-Fascial Release to different body parts.

You can place your calves on the roller, push yourself up with your hands and roll back and forth. You can then roll further along the roller to work at your hamstrings, and even further to target your back. Flip onto your side or your front, place your arms on the roller, there are endless combinations.

Foam rollers are a good, all round tool and can be found at most gyms. They cover large muscle groups and can be used easily by almost everyone.

Massage balls

Another great way to perform Self Myo-Fascial Release is to utilize a massage ball – a rubber or foam sphere that can be used to target specific muscle groups. Think of them as the foam roller’s counterpoint – roll out the kinks with the roller, then use the ball to target the sore spots still remaining.

Massage balls can be used with your hands to roll along muscle groups like your pectorals, hamstrings, quads, back muscle groups and feet. You can also place the ball against a wall and lean on it, moving your body up and down and around to create pressure that massages you.

Get creative

Self Myo-Fascial Release can be achieved using many different tools –there are many ways to enhance your experience if you use a bit of lateral thinking.

Many people use a foam yoga block to assist their Self Myo-Fascial Release techniques. For example, you can place a massage ball on one of your pectoral muscles and use the foam block to move it around, varying your pressure on the block to increase or decrease the pressure the ball places on your muscles.

While it’s recommended that you use a proper foam roller, massage balls don’t have to be the specific products on the market. Many people use other kinds of balls like Lacrosse balls or even basketballs to achieve results – even golf balls can be used to provide Self Myo-Fascial Release to the arches of the feet! 

Massage therapy

Finally, a great addition to these “Do It Yourself” methods for Self Myo-Fascial Release is to get a qualified massage therapist to apply deep tissue and sports massage techniques.

Performing regular Self Myo-Fascial Release is like keeping your car clean and tidy, while a professional sports massage is like having the annual service. Also, if Self Myo-Fascial Release fails to release the tension or pain in your muscles, a professional massage can work wonders.

Try Self Myo-Fascial Release for yourself

The next time you hit the gym, keep a look out for the foam rollers and massage balls and ask for assistance in using them if you need.

It can be safely performed after every workout and a sports massage can be performed once a month. 

Give it a go – you may get hooked! And of course, if you need to see a professional visit your nearest Back In Motion practice.