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What is Myofascial Release?
Myofascial release is a treatment that focuses on releasing tension held in the myofascial system. Myofascial pain syndrome is, according to Healthline, a "chronic pain disorder caused by sensitivity and tightness in your myofascial tissues." To treat this, myofascial release focuses on specific trigger points in the myofascia, as well as general massage by a trained therapist who can look for parts of the myofascia that feel tense and stiff where they should feel loose and healthy.
How Does Myofascial Release Work?
Most myofascial release treatments take place during a massage therapy session. Some chiropractors and traditional medical practitioners may also offer it.
Your therapist will gently massage the myofascia and feel for stiff or tightened areas. Normal myofascia should feel pliable and elastic. The therapist will begin massaging and stretching the areas that feel rigid with light manual pressure. The therapist then aids the tissue and supportive sheath in releasing pressure and tightness. The process is repeated multiple times on the same trigger point and on other trigger points until the therapist feels the tension is fully released.
These areas where the massage therapist is working may not be near where the pain originates or where you feel the pain most prominently. Myofascial release works the broader network of muscles that might be causing your pain. It tries to reduce tension throughout your body by releasing trigger points across a broad section of your muscular system.
What Does Myofascial Release Therapy Treat?
Myofascial release therapy may be used to treat many different health conditions. These conditions include
1. Myofascial pain syndrome: Myofascial pain syndrome causes pain in your connective tissues.
2. Carpal tunnel syndrome: Carpal tunnel syndrome is a condition that causes pain, numbness, and weakness in your hands and wrists.
3. Low back pain: Low back pain is caused by strain on the muscles and tendons in your back. It causes a decrease in the motion and flexibility of your spine.
4. Temporomandibular joint (TMJ) disorder: TMJ occurs when the muscles around the joints of your jaw become inflamed.
5. Fibromyalgia: Fibromyalgia is a long-term (chronic) illness that causes muscle and joint pain.
6. Chronic migraines: Chronic migraines cause frequent throbbing headaches.
Does Science Support Myofascial Release?
Most studies look at massage and chiropractic manipulation. However, there are few studies that look at myofascial release specifically. This is because therapy styles differ from practitioner to practitioner. This means broad medical support is difficult to come by. Doctors may be more apt to recommend more traditional treatments. Still, because of the relative lack of risk, many patients with chronic or even short-term back pain may be interested in trying it to see if the therapy provides any relief. This is especially true if you’re trying to avoid surgery.
What Happens After Myofascial Release Therapy?
After your provider performs myofascial release therapy, you may feel sore in the areas they stretched. But the soreness should go away fairly quickly. You should feel a lot looser in those areas than you did before. For the greatest benefit, you’ll need to see your provider consistently. They may recommend treatments every one to three days. Each session will last 15 to 50 minutes. Your provider may recommend returning for sessions for a few weeks or a few months. It will depend on the cause and severity of your condition.
How is Massage Different From Myofascial Release?
Massage involves stroking and kneading motions, usually administered with lubricants, making it easy for the therapist to slide their hands over the recipient’s skin. This is ideal for anyone with tension or tired muscles caused by exercise, sleeping in an odd position, and just ordinary daily stresses. Massages usually last 30-60 minutes and can relieve muscle tension including the release of “knots” in the muscles. While people usually feel peaceful afterward (although sometimes sore from the release of the muscle knots), it doesn’t typically address pain in the connective tissue.
Myofascial release applies sustained pressure on targeted areas of connective tissue (fascia) that surround your muscles and bones. This pressure is meant to release the restriction in the connective tissue so that you have a greater range of motion and less pain. The physical therapist, who is trained in myofascial release, maintains pressure for three to five minutes at a time in the targeted area. Using steady pressure is the key. The fibers must be allowed sufficient time to soften and stretch. No lubricant is added to the skin so the therapist can locate and release the areas of connective tissue that are restricted.
What's the Difference Between a Massage Therapist and a Physical Therapist?
A physical therapist works with people who have physical injuries like fractures while a massage therapist’s first goal is to make people relax, relieve pain and reduce stress by manipulating the muscles and soft tissues.
Who Provides Myofascial Release Therapy?
Many different types of health professionals can provide myofascial release therapy, including appropriately trained osteopathic physicians, chiropractors, physical or occupational therapists, massage therapists, or sports medicine/injury specialists. Specific training and courses in Myofascial Release Therapy are generally necessary and can be extended to attain a high level of competency.
How Long Does a Myofascial Release Therapy Session?
Therapy sessions follow a pattern similar to physical therapy for post-operative rehabilitation. An initial appointment will be devoted to locating the areas of the fascia that appear to be restricted and measuring the level of loss of motion or loss of symmetry in the body. Subsequent treatment sessions may:
1. Last at least 30 but optimally 50 minutes or more per session
2. Be conducted daily or every few days
3. Take place at an outpatient clinic or health center
4. Have a trained therapist provide hands-on treatment in a relaxing, private therapy room
5. Take place over a few weeks or months, depending on the nature and intensity of disability.
The specific releases to different parts of the body vary but generally include gentle application of pressure or sustained low load stretch to the affected area. Progress is gauged by the level of increased motion or function experienced, and/or decrease in pain felt by the patient.
Is Myofascial Release Safe for Everyone?
Myofascial release in its many forms is safe for most people. However, if you are on blood thinners, suspect (or know) you have a fractured bone or have a condition affecting your veins, consult with your doctor before trying any massage techniques. Myofascial release, either from a physical therapist or a self-massage session, causes initial discomfort, but your muscles should feel more relaxed after and any pain should start to subside. Though it will feel uncomfortable, the myofascial release should never be painful. If you feel sharp, shooting pain, stop and contact your doctor.
What We Need to Know About Myofascial Tissue
Your myofascial tissue is a network of tissue that spreads throughout your entire body. It connects your muscles, joints, and bones. It also supports your organs, helping keep them in place.
If you could see it, your fascia would look like a single sheet of tissue. However, there are multiple layers that work together. Between these layers is a liquid called hyaluronan that provides stretch and encourages a free range of movement. When this liquid becomes thick, sticky, or dries up, it can impact the surrounding body parts.
When you feel stiffness or pain in your body, it can originate from different tissues in your body. Myofascial pain is different from other types of pain because it occurs in places where your myofascial tissue meets or crosses. Myofascial pain may be difficult to identify because it can radiate from the area and spread.
Usually, this tissue feels more elastic and movable. Tight myofascial tissue can restrict movement in your muscles and joints. As you move differently to compensate for the loss in movement, you can cause additional tightness without realizing it. This can lead to widespread pain and discomfort.
Benefits of Myofascial Release Therapy
Researchers haven’t studied the benefits of myofascial release therapy as much as other massage therapy methods. But myofascial release therapy has many potential benefits. These benefits may include
1. Pain management: Soreness may be reduced and your tissues may start to recover.
2. Increased movement: The range of motion in your muscles and joints may improve.
3. Improved circulation: Your blood and oxygen may move more efficiently throughout your body.
4. Relaxation: Massage therapy has been shown to help your body relax and loosen knots.
5. Stress management: Tension throughout your body may be released.
The Risks of Myofascial Release
Myofascial release by massage therapy has very few risks. Whether you’re trying to relax or aiming to ease back pain, massage therapy may be beneficial for pain reduction.
However, massage isn’t ideal for people:
- with burns, injuries, or painful wounds
- with fractures or broken bones
- with fragile or weak bones
- with deep vein thrombosis or deep vein issues
- taking blood-thinning medications
In very rare cases, massage therapy may cause:
- internal bleeding
- temporary paralysis or difficulty moving your muscles
- allergic reaction to oils, gels, or lotions
- nerve damage
What Happens During Myofascial Release Therapy?
During your myofascial release therapy sessions, you’ll work with a healthcare provider trained in myofascial release therapy. Your provider may be a:
1. Physical therapist
2. Occupational therapist
3. Massage therapist
4. Chiropractor
5. Sports medicine specialist
6. Athletic trainer
7. Osteopathic physician
Your sessions will take place in a private room at your provider’s office. Your provider will first locate the fascial tissues throughout your body that feel stiff and tight. These areas are commonly called trigger points or knots. Once they find the knots, they’ll apply gentle, constant pressure to these areas.
Your provider will use direct contact on your skin. They won’t use any oils or lotions. They need to be able to feel the tightness in your fascia. The pressure will be applied slowly in an attempt to lengthen your fascial tissues. Your provider will knead and stretch your fascial tissues repeatedly. When they feel the pressure and tension released, they’ll move on.
Myofascial Release Exercises
The exercises you do for myofascial release depends on where the pain is occurring, of course. Following are some of the common self-myofascial release exercises that have helped people find pain relief.
1. Use a myofascial release foam roller
The roller can relieve help to relieve pain in the upper back and shoulders, thoracic spine area, thighs, quads, calves, hamstrings, glutes, adductors, and any other places in which you can place the roller and roll back and forth while either face-up, face down or sitting.
2. Use a myofascial release tennis ball
Using a tennis ball for myofascial exercises is particularly good for targeting smaller muscle areas, like the feet. For example, the plantar fascia (bottom of the foot) is very painful. Sit in a chair, and roll the tennis ball back and forth under the arch of the foot to stretch the muscle. You can use the tennis ball for other areas of the body too. The tennis ball back roller is used by standing against a wall with the tennis ball placed where the back muscles are tense. Roll the ball around the painful muscle. The tennis ball can also be used for myofascial exercises in the calves, glutes, hip flexors, pectoral muscles, triceps, and other areas where there is muscle tenderness.
3. Perform self-myofascial massage
You can massage the area of a tender muscle, as long as you can reach it with your fingers. Gently press on and then rub trigger points to ease the knots, or rub an area where muscles feel tight. You can do a massage with your fingers alone or use a tennis ball.
4. Do stretching exercises
Stretching the muscles by using some gentle moves can be helpful. Myofascial stretches include traditional poses like the standing quad stretch, standing hamstring stretch, seated shoulder squeeze, and many others. It is easy to find stretching exercises online that target every muscle in the body.
An important point to be aware of is that some myofascial pain is referred pain. Pain in one area is caused by a condition somewhere else in the body. For example, arm pain may be caused by trigger points in the neck, or leg muscle pain is due to a back muscle issue. If you focus on a muscle area and pain is not relieved, then try other areas to see if you can pinpoint the real source of pain.
Self Myofascial Release Tools to Use at Home
If you’re wondering where you can get some myofascial release tools, perhaps you should start looking in your own home. So you’re new to the idea of self myofascial release tools and using the best foam roller, myofascial release lacrosse ball, and many more self-release tools. This article will show you how to use some items around the house to get into the routine of taking care of your body. Self myofascial release techniques are easier than you think!
1. Use your Broom Stick like a rolling pin
Probably best to remove the head first but once you’ve done that you have yourself a dowel. You can use this for rolling out muscles (like a rolling pin). It can be used in areas where you may experience muscular tension and pain such as your legs, glutes, or neck. Working on an area for a couple of minutes is ideal or until you feel a softening of the tissue.
2. Use the wall to help with stretching
We all have these and they are great if you want to stretch your upper body like your pecs, rotator cuff, and back. Holding stretches for 45 seconds while varying the angles of your body will give you the best results.
3. Use a frozen water bottle like a foam roller
Ideally, this should be metal or heavy duty plastic. You can use these on specific tender areas on large muscle groups like your glutes or where you may feel leg pain. Find those local stubborn knots and wait for 90 seconds or so for the tissues to release.
4. Tennis Balls can be used like a lacrosse ball
Hopefully you have 2 of these because we have a tip on a self myofascial release tennis ball trick! Put them into a clean sock and tie off the end. You’ve now made what is called a “peanut”. Use this by placing it segmentally along your spine from your low back up to the base of your head. This is great for managing any cervical tension or pain. Stay in each area for a minute or two.
Using self myofascial release tools at home on a regular basis can help prevent the buildup of tension and stiffness in your body. They are great if you are experiencing some hip pain or leg pain due to limited flexibility or lack of mobility and can be a great addition to your pain management strategy.
How Will You Feel After Myofascial Release?
Following Myofascial release, you may experience some of the following symptoms:
Sore Muscles: Aches and pains are common for around 24 hours after your treatment as the body flushes out the toxins that release. Some people feel a similar sensation in their muscles as the one felt after a heavy workout at the gym. Just take it easy and remember that it’s only temporary – it’s likely to pass in 24 hours or less. We recommend you drink lots of water to keep your body hydrated. This extra water also helps prevent post-session headaches.
Unusual Sensations: As MFR therapy sessions relax and unwind chronically tight muscles and connective tissue. You might feel some unique sensations in your body following a session. These can include muscle twitches and tremors, pulsating, or heat as blood flows back into chronically starved regions. Again, this is normal, and all symptoms should pass within 24-48 hours. If any of these unusual sensations continue longer than one or two days, consult with your practitioner.
How Many MFR Sessions Will I Need?
Results vary by individual. There are many factors that play a role in the healing process. Many clients experience a decrease in pain or an increase in range of motion even after just one session. However, depending on your therapeutic goals and current situation, sessions weekly, bi-weekly, or every other week for 4 to 12 weeks are a fair estimate of the necessary time. It's important to remember that treatment plans vary by individual. Depending on the severity of the issues or the results one is looking for, MFR proves to be more effective when increased treatments are received in a shorter period of time. Treatment once or twice a week may be encouraged during an acute situation or at the beginning of a treatment plan.
Who Should Avoid Myofascial Release Therapy?
Myofascial release dangers are few. However, MFR should not be used by people with bone problems, including severe osteoporosis or fractures that are still healing. Anyone with burns or open wounds should also avoid MFR. And if you’re taking blood thinners, skip MFR. Other contraindications for MFR include acute rheumatoid arthritis, advanced diabetes, and aneurysm.
While you might see temporary relief from MFR itself, you’ll need to do your homework for lasting improvement. Myofascial release is a passive modality that helps prep tissue for change but requires follow-up with movement. Adding guided exercises to maximize mobility after myofascial release helps re-educate the body on how it should move more optimally.” Using tailored stretches and/or mobility drills “will help further improve neuromuscular connections and optimize tissue health.”
In addition to MFR, your provider may recommend using complementary treatments such as over-the-counter pain relievers – ibuprofen and acetaminophen, for example – and applying ice and/or heat to the affected area to relieve pain and speed healing.
Find a Myofascial Release Therapist Near Me
If you’re interested in myofascial release therapy, talk with your healthcare provider. Many osteopathic physicians are trained in myofascial release therapy. If your provider isn’t trained in the therapy, they may be able to refer you to a provider who is. Healthcare providers who perform myofascial release therapy include
- Chiropractors
- Physical therapists
- Occupational therapists
- Licensed massage therapists
- Sports medicine and/or athletic trainers
Sources:
Myofascial Release of Salt Lake
The content herein is provided for general informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Medical information changes constantly, and therefore the content on this website should not be assumed to be current, complete or exhaustive. Always seek the advice of your doctor before starting or changing treatment. If you think you may have a medical emergency, please call your doctor or 9-1-1 (in the United States) immediately.