Self-Myofascial Release - DIY Massage

What is myofascial release?

Last week we looked at what fascia is and what happens when fascia gets unhealthy.

Myofascial release is a way of stretching the myofascial system for prolonged time with a low load to reduce pain, secure muscle length and enhance how our body functions.[i]

Most myofascial release is done during massage therapy including some treatments by health care professionals.[ii]

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DIY Myofascial Release

You don’t always need to see a professional massage therapist to get some of the benefits of myofascial release.[1]

For those of us who are unable to get regular massages, there are ways to DIY some myo-fascial release.[iii]

The Benefits of Self-Myofascial Release

Joint Range of Motion (ROM)

Several studies examining the effect on the ROM of the hip joint found it was is significantly improved in those who did foam rolling. However, this benefit was short lived.[iv]

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Muscle Performance

Several studies also found that there was no change in muscle performance when SMFR was used as part of a pre-exercise warmup.[v] However, in activities that require power, foam rolling was found to be detrimental.[vi]

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Post-exercise Muscle Recovery

Research has found that rolling after high intensity exercise does reduced perceived pain after exercise and continued rolling further reduces this. It is thought that rolling influences the connective tissue which is damaged during exercise which aids in reducing soreness. Another theory is that rolling increases blood flow and oxygen to the muscle while aiding in the removal of waste products.[vii]

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Physical Stress

Physical stress results in increased heartbeat and excites the fight or flight system.[viii] It also increases inflammation which can cause muscular tension and tightness in the myofascial system.[ix] Initial studies have found that SMRF was associated with lower levels of stress hormones in people, however, this research is still in its infancy.[x]

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Conclusion

Myofascial release helps to secure muscle length, reduce pain and enhance bodily function. However, if you aren’t able to see a professional massage therapist, you can still get some of the benefits by doing it yourself. Research has found that SMFR can help you increase your joint range of motion, improve post-exercise muscle recovery and perhaps even reduce physical stress.

[i] https://www.jstage.jst.go.jp/article/jpts/26/11/26_jpts-2014-157/_pdf

[ii] https://www.healthline.com/health/chronic-pain/myofascial-release

[iii] https://www.healthline.com/health/self-massage

[iv] https://www.healthline.com/health/self-massage

[v] https://www.healthline.com/health/chronic-pain/myofascial-release

[vi] https://www.healthline.com/health/chronic-pain/myofascial-release

[vii] Fama, B. J., & Bueti, D. R. (2011). The acute effect of self-myofascial release on lower extremity plyometric performance.

[viii] https://www.jstage.jst.go.jp/article/jpts/26/11/26_jpts-2014-157/_pdf

[ix] https://www.jstage.jst.go.jp/article/jpts/26/11/26_jpts-2014-157/_pdf

[x] https://www.jstage.jst.go.jp/article/jpts/26/11/26_jpts-2014-157/_pdf