Myofascial release is a manual technique that aims to improve performance and reduce the risk of injury. It involves applying pressure on specific points of your body called ‘myofascial trigger points’. These are bundles of dense connective tissue that cause pain and restricted motion when they become knotted and catch on adjacent structures, such as bones or tendons. Myofascial release breaks up these trigger points to ease tension in the fascia and reduce pain, improving mobility and reducing the chance of injury in athletes.
How Does Myofascial Release Work?
The most widely used manual technique for treating myofascial pain, myofascial release works by applying pressure to specific points along the body that are painful and knotted. These points are called ‘myofascial trigger points’. These trigger points are bundles of dense connective tissue that cause pain and restricted motion when they become knotted and catch on adjacent structures, such as bones or tendons. Myofascial release breaks up these trigger points to ease tension in the fascia and reduce pain, improving mobility and reducing the chance of injury in athletes. When you perform a myofascial release, you are applying pressure to these trigger points to ease tension in the fascia. The pressure applied to these areas is focused, slow and deep. This helps to break up the trigger points and reduce pain. The pressure can be applied with a foam roller, a tennis ball, a lacrosse ball or a Theracane.
How to Perform a Myofascial Release
Myofascial release is suitable for almost anybody, although it’s especially useful for those with a lot of tightness or pain in their muscles. It’s important to use the correct technique, though, so you don’t make the situation worse. Choose your tool. There are many tools that you can use for a myofascial release, including a foam roller, a tennis ball or a lacrosse ball. For maximum effectiveness, use a tool that is hard enough to provide the pressure you need without causing you pain. Get the right position. You’ll likely need a partner to help you get into the right position. To perform a myofascial release on your upper body, lie on your side with your bottom arm outstretched and the top arm bent with your hand facing your face. To perform a myofascial release on your lower body, either lie on your back with one knee bent or sit with your legs outstretched. Apply pressure in a rolling motion. Slowly apply pressure to the trigger point, moving back and forth in short, circular motions.
Benefits of Myofascial Release
– It’s Effective- Myofascial release is an effective technique for treating myofascial pain. It’s been shown to be more effective than other manual therapy techniques for treating pain, such as massage and joint mobilization. – It’s Safe- When performed correctly, myofascial release is safe for most people. You should, however, consult with a doctor before trying it if you have a back injury, are pregnant, have a serious illness, or have never done this type of therapy before. – It Promotes Healing- Myofascial release can help speed up the recovery process by increasing blood flow to the injured area and promoting healing. – It Increases Range of Motion- A study conducted by the University of Southern California found that myofascial release can increase range of motion in the lower back by an average of 10 degrees. – It Can Be Done at Home- Since there are many different tools you can use for a myofascial release, you can do it anywhere and at any time. – It’s an Affordable Treatment- Although you’ll have to invest in a myofascial release tool, it’s an affordable form of treatment.
Is Myofascial Release Safe for Your Body?
When performed by a trained professional, myofascial release is safe and can even be beneficial. It’s important to note that you should never perform this technique on yourself. Even when performed by a trained professional, myofascial release can cause a lot of pain. It’s recommended that you only undergo this therapy after your injury has been diagnosed by a doctor. This will ensure that you’re only targeting the right areas and that you’re not aggravating an injury that is already healing.
Where Can You Get a Myofascial Release?
While you can perform a myofascial release on your own, this is not always the best option. If you’re experiencing a lot of pain, it can be difficult to be as gentle as you need to be while applying pressure. This could result in self-inflicted pain, which will not help relieve any of your symptoms. If you are experiencing a lot of pain, it’s best to visit a massage therapist who is trained in myofascial release.
How to Self-Perform a Myofascial Release at Home
If you’re interested in trying out a myofascial release technique at home, you have a few different options. Each of these methods can be used on either your upper or lower body and each have their own set of instructions. Foam Rolling- When performed correctly, foam rolling is a great way to ease pain and promote healing in your muscles. Lacrosse Ball Squeeze- To perform a lacrosse ball squeeze, place a lacrosse ball in the palm of your hand and squeeze it as hard as you can. Hold the position for 15-30 seconds and then release. Rolling Pin- Rolling pin therapy can be used to release tension in your muscles and has been shown to be just as effective as a foam roller.
Summary
Myofascial release is a manual technique that aims to improve performance and reduce the risk of injury. It involves applying pressure on specific points of your body called ‘myofascial trigger points’. These are bundles of dense connective tissue that cause pain and restricted motion when they become knotted and catch on adjacent structures, such as bones or tendons. Myofascial release breaks up these trigger points to ease tension in the fascia and reduce pain, improving mobility and reducing the chance of injury in athletes. When you perform a myofascial release, you are applying pressure to these trigger points to ease tension in the fascia. The pressure applied to these areas is focused, slow, and deep. This helps to break up the trigger points and reduce pain. When performed correctly, myofascial release is safe and can even be beneficial.
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