Myofascial release and rolling: The basics

By Megan and Alana

Part one of a series on myofascial rolling. Part two deals with tools for myofascial release at home. Part three is about the physiology of myofascial release. Part four explores myofascial rolling and the anatomy of pain.

What is myofascial release?

Myofascial release is a therapeutic approach where we apply gentle compression and massage to your myofascial (muscle and fascial) tissues. There are many layers of skin, fascial tissue, and muscle tissue within the body.

Source: Human Kinetics article ‘What are fascia’ - a great read if you’d like to learn more about the physiology of fascia

By applying pressure to these layers, we release tension and trigger points in the tissues, keep the tissues lubricated and help balance the nervous system. 

Myofascial release can be done manually by a massage therapist, but it can also be self-applied using tools like foam rollers and balls of differing sizes for varied effects. 

Benefits of myofascial release

Different bodies response to myofascial release (MFR) different, but some general common effects include:

• Pain management 

• Maintenance/improved range of motion

• Improved muscle health

• Increased circulation 

• Stress management

There’s a great deal of science (see this meta analysis and this MFR article) behind how MFR achieves these benefits. Stay tuned for future blogs where we dive into the anatomy and explain the mechanisms of how rolling achieves these effects. 

A sample rolling video

Who can do it?

Do you struggle with your posture? Feel chronic pain in the back, limited range of motion, or other muscle strains? Are you healing post surgery? 

These are some of the many reasons a person may take up rolling. Athletes may also roll to improve recovery, maintain muscle and joint health, and break down adhesions between the layers of fascial and muscle tissue. 

When to roll

One of the great things about smaller self-myofascial release tools like the coregeous ball and tune up balls is that they are very portable. You can add them to your gym routine or practice at home. 

Here are some common situations where you might try myofascial rolling:

• When your muscles are aching

• Before exercise

• After exercise

• To increase relaxation

When your muscles are aching: Motion is lotion! The strongest stimulation to any cell is mechanical stress, which is what is produced in self-massage and rolling techniques. Rolling can elicit a quicker change to the tone and sensation sore tissues than ibuprofen or Tylenol. 

Myofascial release can create change in the body within 90 seconds of consistent static pressure. Science reinforces this effect - stay tuned for another blog coming that does a deep dive on the mechanics of pain and how rolling can help.

Before exercise: Certain movementss can be a great way to warm up tissues before exercise. Self-myofascial release through rolling increases circulation and blood flow to the myofascial tissues. It also improves proprioception (awareness of body) which can be especially helpful for areas with chronic tension, chronic injury, and scar tissue. 

After exercise: You can roll post-exercise to stretch tissues and reduce adhesions in the tissue layers. Myofascial rolling lubricates tissues (fascia, muscles) with lymphatic fluid and blood flow increasing circulation. 

Self-massage can also reduce the Delayed Onset Muscle Soreness that can come after activity. Additionally, rolling can support down regulation of your hyped-up nervous system by creating a relaxation response, which helps to promote healing and recovery.

To increase relaxation: With static and slow movement, and a broader range of tools, myofascial release can be a form of self care that promotes relaxation. Specific conditions must be met to create relaxation including touch, tone, and time spent. More on this coming soon! 

When not to roll

There are of course times when rolling isn't appropriate for an individual. Below is a non-exhaustive list of times when rolling isn't appropriate:

• Recent surgery or new scar tissue

• Acute injury

• Nerve damage (lack of sensation)

• Thin/broken skin

• Vein conditions (DVT, varicose veins) 

• Osteoporosis

• Rheumatoid arthritis

• Pregnancy 

Unsure if rolling is for you? Feeling really uncomfortable after rolling?  Consult your health-care provider.

It’s normal to feel a bit sore or sensitive and to experience mild bruising and redness. But if you’re experiencing more extreme adverse effect, you may be rolling too quickly or with too much pressure. Less is more with this work! Ready to roll now?

Check out part two in this blog series to learn what rolling tools are best for you.