Tools for self myofascial release
by Megan and Alana
Part 2 of our myofascial release series. Check out the other parts to learn about:
Part 1: what is myofascial release?
Part 3: physiology of myofascial release.
So you read part one of our myofascial release (MFR) series, and you want to start rolling. What tools should you use?
This post breaks down all your options - both storebought and DIY - for at-home MFR practices.
Traditional at-home rolling props
Harvey inspects a large foam roller (cat is not a myofascial release prop ;) )
Foam rollers:
come in different sizes - usually dense foam, sometimes with ridges to create massage effect
best for larger muscles or broad areas of body
lack specificity to navigate around bony surfaces, target smaller muscles, or get into smaller joint surfaces
Coregeous/Pilates balls:
medium-sized ball with variable levels of inflation - usually used in semi-inflated state
grippy, soft surface
Intended to replicate palm of hand in size and pressure
used to create specific pressure on desired muscles
if tune up balls create too much sensory feedback, these are a great alternative
can be used for sheering tissues (helping break down adhesions) and to support specific stretches (especially in the abdomen, chest, and back)
Yoga tune up balls:
pair of rubber balls about fist size that often come in a soft tote
tote allows them to be used as a set or individually
intended to replicate size and pressure equal to a thumb
very specific tool to target trigger points and specific muscles (or segments of larger muscles) for more precise application
size of this ball makes it easier to work around joint surfaces and bony protuberance
rubber construction of the ball gives grip and pliability which creates compressive force
Nontraditional myofascial release tools
Bouncy ball:
Small rubber ball, intended as toy
Can be helpful in the small muscles of the forearms, hands and even into the side and posterior neck for self massage
Effective tool to increase proprioception (awareness of body sensation), to create massaging sensation, and to improve blood flow
Lacrosse ball:
widely available sports ball that can be used in a pinch and is a staple in many gym bags
material of the lacrosse ball creates a grippy surface that is beneficial when rolling skin to create a sheering effect
despite often being used for rolling, this is not their intended purpose - these balls are very dense, meaning you should avoid rolling over bony protuberances and finer joints (hands, feet, ribs)
the ball’s density increases the chance of applying too much pressure, which can result in bruising the tissue and creating irritation at the joints
Tennis ball:
another widely available sports ball often used for rolling techniques
firmer than the yoga tune up balls and the lack pliability of lacrosse balls
fabric covering of the tennis ball prevents the grip of the tissue layers when rolling; as such, they are best used for static pressure, not rolling
Learn to roll and practice myofascial release
Looking to get your own tools of the trade? Contact us to purchase yoga tune up and coregeous balls for free pick up in Kitchener Waterloo or to get a referral.
MFR can be done in a treatment setting like Registered Massage Therapy with Megan.
Or you can learn to practice MFR techniques at home. Although simple, there’s a system for application to help make sure you don’t push past the capacity of the tissue and nervous system. Learn to roll with with us on our YouTube page or in the following classes:
Strengthen and Stretch for Office Workers (digital course)
Strengthen and Stretch weekly movement and MFR class at Encompass
Learn to Roll workshop coming in person and online soon!
