Release Myofascia for Performance

How To Do Myofascial Release

Assisted myofascial release is a form of manual therapy that targets fascia, the connective tissue surrounding bones, muscles, and organs throughout the body. The goal of myofascial release is to release tension within the fascia to increase flexibility and mobility and reduce pain. Myofascial release, although it can be done alone, typically requires therapist assisted techniques like trigger point therapy, massage, and dynamic stretching.

Before beginning a myofascial release program, the first step is to assess the client’s current condition and determine their primary areas of concern. The therapist should do a general check of the client's posture and movement patterns and ask about any specific areas of discomfort. Finally, the therapist should ask about relevant medical history and previous injuries that might impact the use of manual therapy.

After it is determined that myofascial release therapy is appropriate for the client, the therapist may use direct techniques to locate areas of tightness or restriction in the fascia and then decide which methods of treatment (s)he will use. Therapists may want to use their hands-only, and in this case (s)he would apply pressure directly to the affected areas with the goal of releasing tension to that targeted fascia bundle; however, many therapists prefer to use tool-assisted release methods. Tools can be applied by the therapist or used by the client under the therapist's guidance and include:

1. Foam Rollers

Foam rollers are cylindrical-shaped training aids made of dense foam. They are used to apply pressure directly to specific muscles or muscle groups. Designed to allow motion over the affected area, foam rollers work to release tension in fascia and muscle and come in a variety of sizes and densities to accommodate differing levels of intensity. It is common to use a foam roller along the spine. In this example, the client would lie on a foam roller lengthwise along the spine and gently roll from the base of the neck to the lower back. This helps release tension along the back muscles and the paraspinal fascia.

2. Massage and Myofascial Balls

Therapy balls, commonly referred to as massage or myofascial balls, these balls range in size from small to large and are designed to target specific trigger points and areas of tightness within fascia and muscles. In addition to the therapist using the ball to apply pressure directly to targeted areas, they can be used against a wall, on the floor, or placed between the body and any stable surface like a massage table for direct pressure.

3. Massage Sticks

Massage sticks are small rods with handles on each end. They may have texture or rollers on them to increase intensity and are used to apply direct pressure and roll over fascia and muscles to release tension.

4. Therapy Bands and Stretch Straps

Bands and stretch straps with or without handles are used to promote flexibility, but they can also be used to facilitate myofascial release. When used by therapists, the aids can help guide clients through specific dynamic stretches to target the fascia while using the resistance provided by the bands or straps to facilitate peripheral neuromuscular facilitation (PNF) stretching.

5. Scraping Tools

Scarping tools are small objects designed specifically for targeting trigger points and releasing tight areas. They are normally round-edged instruments made of jade, stone, or ceramic, and allow for precise pressure application in a back-and-forth motion over the affected area.

6. Vibrating Foam Rollers

Vibrating foam rollers are used to facilitate sensory pathways while applying direct pressure to the affected area. The rationale is that vibration can help relax muscles and fascia more effectively than pressure alone from a traditional foam roller.

In addition to commonly used tools to target fascia, therapists use dynamic stretching as a form of guided movement to facilitate fascia release. When used properly, the therapist guides the through carefully planned stretches designed to target specific fascia to reduce tension and pain and enhance range of motion. Common dynamic stretches can be done with a therapist or alone and include:

1. Neck and Shoulder Rolls
2. Cat-Cow Stretch
3. Child's Pose
4. Hip Flexor Stretch
5. IT Band Stretch
6. Seated Forward Bend
7. Lateral Neck Stretch
8. Wrist and Forearm Stretches
9. Gastrocnemius and Soleus Stretch
10. Plantar Fascia Stretch

Whichever tools an athletic therapist chooses to treat fascial restrictions, a comprehensive review of studies shows that a treatment plan of at-home stretching and self-myofascial release techniques and on-site stretching and manual therapy which includes IASTM (instrument assisted soft tissue mobilization) like scraping provides patients with the most relief from soft-tissue related conditions (McKivigan, 2020).

Reference

McKivigan, James & Tulimero, Gina. (2020). An Analysis of Graston Technique® for Soft-Tissue Therapy. Rehabilitation Science. 5. 31-37. 10.11648/j.rs.20200504.11.