“The Benefits of Myofascial Release”
Written by Dr Carol-Ann Wooding
Understanding Fascia and Restrictions
Do you have nagging aches, stiffness or stubborn tension that just does not go away? You may benefit from Myofascial Release. Myofascial release is a gentle form of bodywork which involves gentle, sustained pressure to release stuck restricted fascia. But, what exactly is fascia? Fascia is the connective tissue around body structures such as muscles and organs. Fascia helps to keep the shape of the tissues it encompasses and keeps it separate from other nearby structures. Fascia is made of thin fibrous connective tissue mainly composed of collagen. When fascia is healthy, tissues are more loose and mobile, when fascia is damaged, it becomes tight and restricted and can form scar tissue.
Myofascial Release can help with pain reduction and improved freedom of movement. This is different from general Massage Therapy, in that it is a specific type of massage technique. The therapist assesses the tissue and areas of restriction are targeted with gentle sustained pressure that targets the superficial fascial applying a light long stretch that helps to elongate the connective tissue. General massage does not always only target the myofascia, as it can also affect muscle and lymph. Myofascial release techniques seldom require much if any oil or lubricants. Massage and myofascial release may be combined in the same session as necessary.
As previously mentioned, fascia helps to support the tissues it surrounds keeping everything in place. Stress, injury, poor posture or repetitive movements can cause fascia to tighten and become stiff. This can then cause pain and reduced movement.
Key Benefits of Myofascial Release
Pain reduction – when applied to painful areas, it can decrease tension and improve blood flow to the area which can be very helpful in chronic pain conditions such as back pain, headaches and fibromyalgia.
Improved Flexibility – areas of tightness can be released such that movement becomes freer improving mobility and better range of motion.
Enhanced recovery – after an area is injured, there may be scar tissue formation. This slows down healing and thus myofascial release can help support the body’s natural healing after injury or surgery by reducing scar tissue adhesions and improving circulation.
Stress reduction – the gentle pressure and techniques used in myofascial release can help to calm the nervous system by encouraging deep breathing, relaxation and therefore decreasing stress levels.
Improve alignment – when we sit or stand with bad posture for prolonged periods, this can put stress on our tissues (muscles, ligaments and tendons). Over time, some muscles get shorter or longer to adapt to these poor postures pulling the body out of balance. Myofascial techniques can help correct these imbalances restoring proper tissue length and (with exercise) help to restore better posture.
Everyday Applications
Some self-care techniques that we can use at home to help maintain the benefits of myofascial release therapy include use of foam rollers, massage balls (eg lacrosse balls) and some (appropriate) stretches.
So who performs myofascial release? Trained massage and physiotherapists can perform these techniques to help with the above mentioned conditions. Physiotherapists also prescribe specific exercises and stretches that may be helpful in between sessions to maintain gains received in therapy. Yoga, pilates and well designed exercise routines can also help in maintaining gains from myofascial release.
Safety and Considerations
Who could benefit from myofascial release? Anyone with chronic pain, athletes, postpartum mummies, people who work at a desk all day or people who perform manual labour, etc. Who should avoid myofascial release? If you have an acute injury, infection or certain medical conditions (always best to talk to your Doctor first if you are unsure).
Myofascial release is a simple yet powerful method to decrease pain and improve mobility by taking care of the tissue that we forget about but is so important for function, the fascia.
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