Myofascial release: a recovery practice
by Megan
Myofascial release (MFR) is a great low-impact way to support recovery, tissue health, and prevent injury.
This is a therapeutic approach where we apply gentle compression and massage to your myofascial (muscle and fascial) tissues with specific tools like tune up balls or foam rollers.
Studies indicate that myofascial release is a beneficial practice for athletes seeking both immediate and long term recovery (1).
Megan sits in it band compression
How can MFR help?
Common benefits of myofascial release include:
Pain management
Maintain/improve range of motion
Maintain/improve mobility
Improved tissue health
Increased circulation
Stress management
Injury prevention
Alana rolls out forearm tension
How rolling supports physical recovery
Rolling helps to foster awareness of the body's current state through feedback from the tissue tone. As little as 90-120 seconds of static compression can help reduce and reset resting muscle tone (1).
Rolling after exercise can be used to stretch tissues (fascia, muscles) and reduce adhesions in the tissue layers. Myofascial release is proven to improve flexibility in distance runners after only a single application (2).
Myofascial rolling helps to lubricate tissues with lymphatic fluid and blood flow, which. supports circulation. It functions as a form of self-massage with the same benefits for your health.
A regular rolling practice can help you avoid injury by improving tissue recovery and circulation. These self-massage practices can reduce the Delayed Onset Muscle Soreness that sometimes accompanies active processes (1).
Improved body-mind communication
This enhanced self-awareness is known as interoception, or sensory awareness of the body. Rolling improves interception through the repeated practice of noticing how the body feels when we roll. We may notice and adapt depth, speed, or technique based on our body’s feedback to better meet its needs. This may increase awareness of fatigued or achy muscles sooner, helping to prevent strain or overuse.
Improved awareness of the body and its sensory feedback also helps to improve neuromuscular connections. In turn, the improved communication between brain and limbs or muscles help to enhance proprioception (the body’s ability to know where it is in space) which supports fine motor control.
Rolling practices target proprioceptive organs in the body such as fascia (which is responsible for communicating inflammation and pain signals to the brain) and the golgi tendon organs (which are small receptors inside muscles responsible for tension) (3).
Proprioreception in the body
Healing and pain management
Rolling can engage a relaxation response in your body, because it is a true recovery practice in its engagement of the parasympathetic (rest & digest) nervous system, which helps to promote healing and recovery.
After injury, MFR can help improve interoception and proprioception of affected areas (3). These practices help to reduce and interrupt pain signals traveling to the brain. A meta-analysis noted that myofascial rolling was effective at reducing pain perception by 6% (4).
Megan relaxes into passive release
Looking for more?
Join us: check out current class offerings in Kitchener
Watch: rolling playlist on YouTube
Shop: get your own myofascial props
