As we age, it's important to take care of our bodies to maintain our health and prevent injury. For many of us, going to the gym is an essential part of our routine to stay healthy and active. While there are endless benefits to exercising regularly, there is a natural level of physical stress being placed on our joints, muscles and ligaments. These repetitive movements involved with physical exercise, specifically with resistance training, lead to a buildup of tension in the muscles and surrounding fascial tissue if not properly maintained. If left untreated, this build up of tension can cause pain, increase the risk of injury and decrease performance.

This is where myofascial release (MFR) comes in. MFR is a technique used to specifically focus on releasing tension in the fascial tissue surrounding muscles and joints. While some massage therapists may incorporate myofascial release into their massage techniques, most will only focus on the muscular tissue. That is why it is important to incorporate recovery techniques specific to fascia.

What is Myofascial Release (MFR)?

MFR involves applying gentle pressure and stretching to the affected area to help release tension in the fascia. The clinician will use their hands, fingers, or specialized tools to apply pressure to the fascia and hold it for several minutes until it begins to release. This can be self treated buy rolling out areas of your body with a foam roller, massage stick, a ball, or massage gun. This can be a slow and gradual process that requires patience and persistence, but the results can be significant.

Why is Myofascial Release Important for Overall Fitness?

Myofascial tension is slowly developed over time through repetitive movement. Whether those movements are nature to your work (typing, sitting at computer, etc.), sport (tennis, golf, pickleball, etc.), or simply normal activities to daily life (walking, driving, exercise). Repetitive movements, overuse, and trauma can all lead to tension in the fascia, which can affect performance and increase the risk of injury. MFR can be an effective tool for these individuals to help prevent and treat fascial restrictions.

Methods of Myofascial Release

There are many both self-administered and clinician-assisted myofascial release techniques. Some areas of the body are easy to treat yourself, while others may require extra help from a clinician. Bellow are a few common examples of myofscial release techniques:

Cupping Therapy

Cupping therapy is a technique that has been around since ancient China and Egypt. This method utilizes suction cups to create separation in the tissues beneath the skin to relieve tension and promote healing in the effected area. While there are many methods and uses for cupping therapy, when targeting fascial tissue the clinician may glide the cups over the effected muscle while there is suction, or have the patient perform various movements or exercises to activate the targeted muscle while the cups are suctioned in place. For more information on what to expect during a cupping therapy session, see our other article, here.

Scraping Therapy

Scraping therapy is a MFR technique that utilizes metal or plastic tools against the surface of the skin to promote healing to the tissues beneath. Scraping assists in the healing process by realigning collagen fibers as they are laid down to repair damaged tissue in the body. There are two main philosophies behind scraping, Graston and ASTYM. Both incorporate utilizing a combination of scraping tools and therapeutic exercise to heal specific tissues.

Foam Rolling

Foam rolling is the most easily accessible self-administered MFR technique. Best results are seen when foam rolling is done both before and after a workout. For more information about foam rolling; its techniques and benefits, see this article, here.

Trigger Point Release

Trigger point release can be self administered with a massage ball or trigger point release tool, or can be done by a clinician. Trigger point release is done by finding an area of tension, or a ‘knot’ in the muscle and placing direct pressure until you feel this area of tension release. This can often be painful and uncomfortable, however, it can provide immediate relief once the trigger point is released. For other self-administered MFR tools, see here!

Benefits of MFR

Improved Range of Motion

One of the most significant benefits of myofascial release is improved range of motion. When there is tension in the fascia, it can restrict the movement of muscles and joints, leading to stiffness and reduced range of motion. By releasing tension in the fascia, individuals can improve their flexibility and range of motion, which can enhance performance and reduce the risk of injury.

Pain Relief

Another important benefit of myofascial release is pain relief. When there is tension in the fascia, it can put pressure on nerves and cause pain. MFR can help to release this tension and reduce pain, which can allow individuals to exercise without discomfort.

Improved Recovery

When the fascia is healthy and functioning properly, it helps to transport nutrients and oxygen to the muscles and organs, which is essential for recovery. When there is tension in the fascia, it can restrict blood flow and slow down the recovery process. MFR can help to release tension in the fascia, which can improve blood flow and accelerate recovery.

In conclusion, myofascial release techniques are simple and easy to add into your normal exercise routine. By improving range of motion, reducing pain, improving recovery, and preventing injury, MFR can help individuals to continue to stay active and healthy as they age. If you are interested in incorporating myofascial release into your routine, consider working with a certified athletic trainer or physical therapist who specializes in MFR, or try incorporating self-myofascial release techniques into your home fitness routine. With patience and persistence, you can enjoy the benefits of MFR and maintain your health and fitness for years to come.

As always, we would love to hear from you! Send me an email at rebecca.bodywork@outlook.com with any questions or feedback!