Tools for self myofascial release

myofascial rolling
Written By Alana Rigby

by Megan and Alana

Part 2 of our myofascial release series. Check out the other parts to learn about:

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

Large blue foam roller

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)

Two yoga tune up balls inside a tote

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:

Alana Rigby
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The physiology of myofascial release
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Myofascial release and rolling: The basics