what does self myofascial release mean

Self-Myofascial

Release (SMR) is taking the concept of applying sustained pressure to the fascia from traditional myofascial release and transforming it into ways you can do at home or the gym by yourself. Many athletes have adopted it into their pre-workout ritual to help temporarily improve their range of motion.

Full Answer

What is myofascial release and how does it work?

Myofascial Release is an extremely effective form of bodywork that helps to reduce pain and stiffness, and gives you back your energy. It is also called manual therapy, or hands-on therapy / healing. It is a gentle form of stretching and balancing which has a profound effect upon the body tissues. There are many different forms of myofascial ...

Do you know what myofacial release is?

Myofascial release therapy is a massage technique that focuses on relieving pain in your myofascial tissues. These are the thick connective tissues that support your muscles. Your myofascial tissue is a network of tissue that spreads throughout your entire body. It connects your muscles, joints, and bones.

What is self myofascial release (SMR)?

Self-Myofascial Release (SMR) is taking the concept of applying sustained pressure to the fascia from traditional myofascial release and transforming it into ways you can do at home or the gym by yourself. Many athletes have adopted it into their pre-workout ritual to help temporarily improve their range of motion.

Can you do myofascial release on Yourself?

While it's very effective to undergo professional myofascial release therapy, where a deep tissue massage stretches the various layers of fascia, or connective tissue between the muscles, bones and joints, you can also achieve excellent results by practising self myofascial release at home.

How do you self release myofascial release?

0:092:22How to Perform Self Myofascial Release with a Foam RollerYouTubeStart of suggested clipEnd of suggested clipThing we want to do is we want to do about ten strokes all the way up all the way down the wholeMoreThing we want to do is we want to do about ten strokes all the way up all the way down the whole length of the muscle.

What is the purpose of self myofascial release?

Self-myofascial Release (SMR) is a form tool assisted, self-massage that is used to release muscle tension, improve flexibility and boost movement efficiency. SMR can be done with a variety of tools such as foam rollers, lacrosse or tennis balls, hand held rollers, or even a rolling pin.

How do you explain myofascial release?

Myofascial (my-o-FASH-e-ul) release is a manual therapy technique often used in massage. The technique focuses on pain believed to arise from myofascial tissues — the tough membranes that wrap, connect and support your muscles.

What does a myofascial release feel like?

Many people find myofascial release deeply relaxing and satisfying, often people say it feels like a deep itch is being scratched or that although it might feel uncomfortable at times, it is a grateful pain and the body wants it.

How do I know if I need myofascial release?

If you have muscle soreness from working out and/or from sitting at a desk, a massage could give you the tension release that you need to get rid of the knots and feel better. If you notice persistent pain that doesn't dissipate even after icing and rest, myofascial release could be a good option.

What is the difference between myofascial release and massage?

Myofascial release vs. Massage works with soft tissue and the overall system of muscles in the body to relieve stress and tension. Myofascial release works specifically with the connective tissue (fascia) to relieve the tightness that causes muscle restrictions.

How do you give yourself a fascia massage?

2:499:07Self Massage or Myofascial Release for the Neck - YouTubeYouTubeStart of suggested clipEnd of suggested clipSo the idea is very simple as we position in here the fingers are out the elbow. Comes back we'reMoreSo the idea is very simple as we position in here the fingers are out the elbow. Comes back we're putting tension into the ball here it's just like our CPR.

What happens when fascia releases?

Myofascial Release brings about an increase of hydration of the ground substance, the collagen fibres and the whole of the fascial system. It increases the distance between the collagen fibres, and restores elasticity, allowing for further hydration and a decrease in compression around other structures.

Which body part should be avoided during myofascial release techniques?

There are many tools to perform self-myofascial release, but if you're using a foam roller, it will be important to only target dense areas of muscle tissue such as the calves, hamstrings, quadriceps, and gluteals. Areas to avoid with the foam roller include the abdomen, low-back, chest (for women) and the neck.

How do you know if your fascia is tight?

Roll out your tight spots Foam rolling is a great way to check in with your body to pinpoint where exactly your fascia is tight and holding tension. Just get onto the roller and let your muscles talk to you, suggests Wickham.

Does fascia release hurt?

You may feel tired or relaxed after your myofascial massage, however, most people experience an immediate feeling of relief. Aches and pains are common for for around 24 hours after your treatment as the body flushes the toxins that have been released out.

Does breaking fascia hurt?

Fascia attaches, encloses, and separates muscles and other internal organs, allowing these structures to slide and move through the body. When fascia is healthy, it's flexible enough to twist, glide, and bend. But inflammation and trauma can tighten the fascia, causing pain.

What happens when fascia releases?

Myofascial Release brings about an increase of hydration of the ground substance, the collagen fibres and the whole of the fascial system. It increases the distance between the collagen fibres, and restores elasticity, allowing for further hydration and a decrease in compression around other structures.

How often should you do myofascial release?

Many patients report seeing a reduction in discomfort or improved range of motion after just one session. However, depending on your therapy objectives and present circumstances, weekly, biweekly, or every other week sessions for four to twelve weeks is a reasonable estimate of the required time.

What happens when a muscle knot releases?

When a muscle is tight like that, it can limit blood flow in that area. The theory is when you put pressure on it you're limiting blood flow to the knot, and when you release the pressure, more blood flows in,” he explains. The increased blood flow can help the muscle relax.

What is fascia and why is it important?

What is fascia? Fascia is a thin casing of connective tissue that surrounds and holds every organ, blood vessel, bone, nerve fiber and muscle in place. The tissue does more than provide internal structure; fascia has nerves that make it almost as sensitive as skin. When stressed, it tightens up.

How Can We Affect Fascia? What Is Self Myofascial Release?

Self myofascial release is a practice that uses tools to target the fascia within your body.

Before You Get Started, Be Sure to Know These 3 Best Practices for Self Myofascial Release

When practicing myofascial release there are some important things to consider:

The Takeaway on Self Myofascial Release

When it comes to self myofascial release, consistency is key. When we make this practice a regular practice (rather than only as needed), we can create a shift within our tissues.

Try Self Myofascial Release for Yourself

For more information on using myofascial release in your asana practice, practice Release with me on YA Classes!

What is myofascial release?

Myofascial release is a type of physical therapy often used to treat myofascial pain syndrome. Myofascial pain syndrome is a chronic pain disorder caused by sensitivity and tightness in your myofascial tissues. These tissues surround and support the muscles throughout your body.

What is trigger point in myofascial release?

Myofascial release focuses on reducing pain by easing the tension and tightness in the trigger points. It’s not always easy to understand what trigger point is responsible for the pain.

How to massage myofascia?

Normal myofascia should feel pliable and elastic. The therapist will begin massaging and stretching the areas that feel rigid with light manual pressure. The therapist then aids the tissue and supportive sheath in releasing pressure and tightness. The process is repeated multiple times on the same trigger point and on other trigger points until the therapist feels the tension is fully released.

Can myofascial release help with headaches?

Patients with myofascial pain syndrome frequently benefit from this type of therapy. People who experience chronic headaches may also find relief from myofascial release. Gently massaging on tightened muscles in and around the neck and head may reduce headaches. Some people with venous insufficiency, which occurs when blood pools in ...

Is it easy to understand what trigger point is responsible for pain?

It’s not always easy to understand what trigger point is responsible for the pain. Localizing pain to a specific trigger point is very difficult. For that reason, myofascial release is often used over a broad area of muscle and tissue rather than at single points.

Is myofascial release safe?

Myofascial release by massage therapy has very few risks. Whether you’re trying to relax or aiming to ease back pain, massage therapy may be beneficial for pain reduction.

What is Self-Myofascial Release?

Traditional myofascial release usually meant taking a visit to a massage or physical therapist. They would then apply a hands-on technique to apply pressure to the fascia to help restore the tissue.

The Different Types of Self-Myofascial Release Tools

Each type of SMR device is similar in purpose but usually differs in how effectively they reach different body parts and the amount of pressure they provide.

How Self-Myofascial Release Works

The underlying mechanisms for “what’s happening” in the body still have much room for additional research. But here’s the prevailing logic to it.

The Benefits of Myofascial Release

Here are some of the ways that self-myofascial release can benefit your workout recovery and training performance:

Final Thoughts

As always, before starting a new exercise protocol, or if you are feeling any form of pain or suspect that you might have an injury, don’t hesitate to see your doctor or healthcare professional for an expert opinion first.

How to understand myofascial release?

To understand myofascial release, we must first understand fascia. In keeping this “science lite,” imagine a very strong dew-covered spider web encircling a shrub. And between the gaps in the threads is a clear gel, rather than air. If you can picture this, then you’re on your way to understanding fascia. This three-dimensional complex matrix threads itself throughout our body, surrounding our muscles, organs, nerves, bones, blood vessels and even our cells. Everything is held together and in place by fascia. It is impressively flexible and infinitely adaptable.

What does Standley's work show about fibroblasts?

Patterson, PhD, the international associate editor of the JAOA, Standley’s work shows that “fibroblasts respond differently to various strain patterns, secreting various anti-inflammatory chemicals and growth factors, with implications for wound healing and muscle repair, among other physiologic processes.” Standley also experimented with the length of duration and the magnitude of MFR, and how they affect injuries, thus offering future suggestions for therapists on how to treat their patients.

What is MFR pressure?

In MFR, a gentle, sustained pressure is applied to points of restriction (those bunched up spots), allowing the connective tissue to release. Picture a stick of cold butter. If you jab your finger into it sharply, you’re just going to hurt your finger, and not even make a dent in the butter.

How does the body respond to pain?

Our body reacts to pain of any kind by creating a protection response, that while, initially is a good thing, over time can lead to increased pain, buildup of toxins and reduced blood flow and oxygen to the area. When we experience a slight amount of tissue damage—this can be due to a physical injury, or a psychological one like depression, or even something like an ulcer—pain signals are sent to the spinal cord which then triggers the muscles around the injury to contract in order to provide support and protection for the surrounding tissues.

Does MFR work?

Those of us who have utilized or experienced MFR tools and techniques know that they work. But now we have science finally backing us up—lending credibility to the claims. And now the next time someone brushes off MFR as ineffectual, we can point them toward Standley’s work and tell them, “See? MFR works—it’s science!”

Does MFR strengthen tissue?

Surprisingly, Standley’s research on non-injured tissue suggests the possibility of MFR aiding in the strengthening of the area.

Is self myofascial release considered alternative medicine?

Self Myofascial Release techniques and deep tissue massage are considered “alternative medicine” and you’ll find people online “debunking” it as quackery… so here’s some welcome new science for people like me who can’t live without it.

What is Self-Myofascial Release (SMR)?

The self-myofascial release, embraced throughout the fitness industry, is obviously more active form of these fascial release techniques as now you’re in charge and doing it yourself. By using your own body weight and foam roller (or other tools such as a ball, stick, etc.) you can perform a self-massage, releasing tight spots in your muscle and fascia, improving circulation and recovery, improve flexibility, reduce muscle pain and more.

How to release tightness in muscles?

In other words, the gentle pressure, which is very similar to a massage, breaks up knots within the muscle and helps to release unwanted muscular tension. Utilizing stretching alone is not always enough to release muscles tightness.

What is Fascia?

Fascia is a thin, tough, elastic type of connective tissue that wraps most structures within the human body, including muscles. It’s the biological that holds us together. It attaches, stabilizes, encloses, and separates muscles and other internal organs.

What is the function of fascia?

Ensures proper alignment of muscle fibers, blood vessels, and nerves. In other words, the fascia provides a supportive and movable wrapping for nerves and blood vessels as they pass through and between muscles.

What is the role of fascia in the body?

As we can see, fascia plays a major role in the support and function of our bodies, surrounding and attaching all structures.

How to soften a sore muscle?

Position the targeted muscle on the roller, and roll slowly and gently along the muscle to find any tight or tender spots. Pause on a tender spot for a few deep breaths, between 30 seconds to 90 seconds, softening with each exhalation. Then move to another sore spot. (Avoid applying pressure on bones and joints. Just muscles).

Which fascia covers and supports the deep body cavities?

Visceral (or Subserous) fascia, which covers and support the deep body cavities, e.g. the abdominal cavity and organs.

What does a myofascial release massage feel like?

During a myofascial release massage, your therapist spends time feeling your myofascial tissue for areas that are particularly stiff and tight. These are the places that cause you to feel pain, even if it's radiating to other areas.‌

What is myofascial tissue?

Your myofascial tissue is a network of tissue that spreads throughout your entire body. It connects your muscles, joints, and bones. It also provides support to your organs, helping to keep them in place.‌

Why is myofascial pain so hard to identify?

Myofascial pain may be difficult to identify because it can radiate from the area and spread. Usually this tissue feels more elastic and movable. Tight myofascial tissue can restrict movement in your muscles and joints.

How to release knots in your body?

Just as with a professional therapist, releasing the knots on your own may be painful or intense. Massage the area until you feel them release or loosen up to allow more movement. Then move on to find other tender areas.‌

What is the liquid in the fascia called?

However, there are multiple layers that work together. In between these layers is a liquid called hyaluronan that provides stretch and encourages free range of movement. When this liquid becomes thick, sticky, or dries up, it can impact the surrounding body parts.‌‌

Is myofascial tissue tension painful?

While relieving myofascial tissue tension can be painful, it shouldn’t be exceedingly painful. It’s important to know your limits and apply the right amount of pressure so you don’t cause more pain or damage your tissue. If you don’t do enough one day, you can always try again the next day to release additional stiffness.‌‌

What does Myofascial mean?

The word myofascial comes from the Latin words ‘myo’ meaning muscle and ‘fascia’ meaning band. Fascia is a connective tissue, also sometimes known as fibrous bands, which surrounds all muscles, tendons, ligaments, bones, and organs within the body. The fascia consists of a network of hollow tubules made up of collagen and elastin.

What are myofascial massage techniques?

The aim is to stretch the fascia or connective tissue that surrounds muscles. Usually , they apply forces in opposite directions with the hands, or sometimes just the fingers when treating small areas.

What is foam roller used for?

Foam rollers are often used for the treatment of Iliotibial band syndrome and muscle injuries. Go to Foam roller exercises. This article has been written with reference to the bibliography.

How does a therapist treat muscle?

Starting gently, your therapist increases the force applied to the muscle as they feel the tissues relax. Some therapists may treat larger areas using their forearms. Once they feel a particular area has fully relaxed, they move onto the next area to be treated.

How to stretch fascia?

Usually, they apply forces in opposite directions with the hands, or sometimes just the fingers when treating small areas. Starting gently, your therapist increases the force applied to the muscle as they feel the tissues relax.

How to stretch a muscle with foam roller?

Lie your body weight on to the foam roller and move slowly up and down the targeted muscle group to apply a stretch.

Can you use a foam roller for myofascial release?

You can perform myofascial release on your own muscles using a foam roller. These are a popular addition to athletes kitbags these days. Many athletes incorporate foam roller exercises into their pre-training warm up routines. To use a foam roller: