Most of us would have seen a foam roller or massage ball – at the corner of the gym, a yoga studio, or a therapy centre. Your physiotherapist might have guided you on how to roll out tight spots. Heck, even your exercise buddies may have recommended it to you after experiencing the effects of these self myofascial release tools.
Regardless, do you know the science behind it? If you’ve attempted to use it before, have you been using it correctly?
Picture of a mandarin orange
Fascia that envelop and connect muscle tissues are called myofascia. Myofascias are like the white bits surrounding the flesh of a citrus fruit. It wraps around the pulps (i.e., muscle bundles in our bodies) but also connects to the skin of the fruit (i.e., other parts of our bodily structure beyond the muscles).
The myofascial tissues are highly hydrated so the muscle bundles can slide past one another easily when we move.
However, the myofascial tissues can literally stick together if we do not move enough due to dehydration. The same thing can happen when we injure ourselves, resulting in the formation of scar tissues from within the myofascial tissues.
To break apart these scar adhesions, we need to apply pressure to the tight segments. By doing so, the remaining water in those tight spots is being squeezed out.
Upon removal of pressure, water, together with nutrients from the extracellular matrix, is allowed to flow back in. When hydration improves in the myofascia, sliding and gliding between fascial layers recovers. The body can now move with greater ease without tension or pain. Self-massage, which we will talk about in the following passages, is an extremely useful method that can help you relieve your discomforts.
Improve body awareness
Working on areas of tightness within one’s body also enables us to build up awareness of our movements. Every time we try to massage an area with a self-myofascial release tool, the sensory nerves in that region send signals to the brain regarding the “condition” of the tissues there.
This connection between the brain and area worked on helps to reinforce – or even re-establish – systemic awareness in that region of the body.
Having said that, for some chronic pain patients, sensory inputs from their bodies may be blunted. They might not be aware that certain parts of their bodies have not been moving adequately.
Clinically, many lower back pain patients are not able to locate the “neutral spine” position and/or not able to “feel” their gluteal muscles while performing glutes-engaging exercises. Therefore, the use of a self-massaging tool on these parts of our body can wake these “amnesic” parts up.
How to self-massage
- Self massage should not be overly painful. We want to improve mobility in the tissues, but these gains do not necessarily come with pain. When pain from the massage becomes unbearable, our body naturally tenses up to protect itself. Whilst some may complain of a certain level of pain when performing a self-myofascial release, it should not be a sharp, intense pain, but rather, a duller, aching sensation. Also, an important thing to note is that the massage is done wrong should you feel numbness, tingling, or a burning sensation.
- Move slowly. Remember, if you want a deeper release from the self-massage tool, you must move at a snail’s pace. Moving too quickly will render the massage ineffective. Be patient; quality over quantity here!
- Secure the massage tool and move over it. This engagement creates shear in different layers of fascial tissues. Remember, instead of quickly moving the tool (e.g., rolling back and forth quickly on a foam roller) , rest your weight on it and slowly guide the tool across the region, allowing it to break up the tight layers.
Is Myofascial Release Therapy Right for You?
Myofascial release is a specialised therapy aimed at relieving muscle tightness and improving flexibility by targeting the connective tissue known as fascia. It can be particularly beneficial for individuals with the following issues:
- Chronic Muscle Pain: Often characterised by persistent and deep discomfort
- Limited Range of Motion: Due to tight or shortened fascia
- Postural Issues: Often leading to muscle imbalances and fascial tightness
At The Movement Laboratory, we use various techniques to meet individual patient needs, incorporating movement, exercise, and manual therapy with a focus on myofascial release into comprehensive treatment plans. Each patient undergoes an assessment to identify the most suitable recovery strategies, ensuring a clear understanding of the process and outcomes.
What Conditions Can Myofascial Release Therapy Address?
Myofascial release is a technique that can be applied throughout the body. The fascia, a connective tissue network surrounding muscles and organs, is integral to many musculoskeletal issues. As pain is often referred from other areas, understanding this interconnectedness is essential. This therapy can address various conditions by targeting the root causes of pain and dysfunction, including:
- Chronic migraines
- Fibromyalgia
- Carpal tunnel syndrome
- Lower back pain
- Myofascial pain syndrome
The Benefits of Myofascial Release Therapy
This therapeutic approach targets issues within the fascia, providing relief and enhancing overall physical function. Its benefits include:
- Pain relief
- Increased flexibility
- Enhanced posture
- Improved circulation
- Stress reduction
BONUS VIDEOS!
We have prepared a series of videos for you to try massaging these “amnesic” areas. After doing so, test your movements to see if you’ve regained better range and comfort!
1. Hip adductors
The adductors aid in hip movements. If you were to overuse the muscles, you may feel pain in the groin area when running or sprinting. Roll out the tight spots using the massage ball and feel relief!
2. Hip lateral abductor gluteus medius
The gluteus medius muscle helps to stabilise your hip, especially when you are standing or walking. The above exercise uses the massage ball to help loosen the tight muscles thereby relieving discomfort.
3. Hip lateral rotators piriformis
The piriformis muscle allows hip rotation. If you have tight piriformis, you may experience symptoms of pain such as a dull ache in the buttock, pain travelling down to the leg, and/or pain when taking the stairs or going up a slope. The above exercise helps release tension and pain.
4. Sub occipitals
The suboccipital muscles are located at the base of your skull where it meets your neck. Tightness in this region can cause you to experience stiffness/pain in the neck, headaches, and/or dizziness. Using a massage ball at the targeted area helps to release muscle tension from the top of the neck, and can also help with chronic headaches and migraines.
Please note that if you are currently experiencing pain, do consult your doctor or physiotherapist before carrying out any of these exercises.A physiotherapist at The Movement Laboratory can also help by assessing your injuries.
Lastly, should you wish to purchase a professionally-recommended massage ball, or have any further questions you would like clarified, please feel free to drop us a call or WhatsApp message at +65 9755 3516.
Until the next time, move free and live merry! 😊
References:
Longoria, H. (2020). Understanding Fascia and the Benefits of Myofascial Release. [online] Tune Up Fitness. Available at: https://www.tuneupfitness.com/blog/fascia-myofascial-release/ [Accessed 6 Mar. 2022].
Myers, T. (2015). Advice for Self-Myofascial Release with a Foam Roller. [online] Anatomy Trains. Available at: https://www.anatomytrains.com/blog/2015/04/27/foam-rolling-and-self-myofascial-release/.
Myers, T.W. (2020). ANATOMY TRAINS: myofascial meridians for manual and movement therapists. S.L.: Elsevier Health Sciences.
Schleip, R. and Müller, D.G. (2013). Training principles for fascial connective tissues: Scientific foundation and suggested practical applications. Journal of Bodywork and Movement Therapies, 17(1), pp.103–115.