In our never-ending quest to improve our health and well-being, massage guns and myofascial release tools have become commonplace in our weekly rehabilitation routine. Both of these recovery aids are designed to reduce muscle tension, improve mobility, and enhance performance and recovery.
However, while they’re marketed as solving similar issues, they do so in very different ways. Because of this, knowing the difference between them and how to correctly apply them allows you to get the best out of their many benefits.
Throughout my years in the industry, I’ve used both of these as handy tools for my clients and myself. I’ve learnt what works and the key things that you need to know when correctly integrating them into your routine. To help you on your rehabilitation journey, I want to share my findings to help you understand how to apply them.
In this article, we’ve broken down the key roles of both methods and when to use them. By the end of the article, you should know what they both do and which one you should use and why.
The Role of Myofascial Release and Specialist Tools
Myofascial release, also known as trigger point therapy, is a rehabilitation technique that targets the fascia, a network of connective tissue surrounding your muscles. Think of it as a webbed network that runs throughout your entire body.
Here’s how stretching and flexibility expert Mary described it:
“Everyone knows what muscles are. But fascia can be a confusing term. Essentially, think of fascia like a plastic wrap or some wrapping around the muscles that helps hold everything together.“
Over time, repeated stress, overuse, and poor movement can cause fascial tightness and knots in certain areas of our body. If left untreated, this can lead to poor function, chronic discomfort, and reduced performance and recovery.
Myofascial release applies gentle, sustained pressure to the knots, or trigger points, within these tight bands of muscle. The primary aim is to release tension and improve circulation in the target area to improve mobility, enhance performance, and provide pain relief.
Specialized tools provide precise, targeted pressure deep within the tissues to where it's needed. More often than not, your hands or knuckles cannot provide the consistent, deep pressure needed to release the trigger points.
Benefits of Myofascial Release Tools
Targeted relief for specific muscle groups and fascia
One of the biggest benefits of using myofascial release tools is their ability to provide precise pressure to target areas. This allows concentrated relief at key fascial trigger points. Common examples include the neck, shoulders, back, glutes, and calves.
Long-lasting effects on muscle tension and pain
By breaking up tension and improving function at the key trigger points, myofascial release can cause long-lasting effects on muscle tension and chronic pain. When implemented correctly, this can help manage chronic musculoskeletal disorders and postural imbalances.
Versatility in application techniques
The great thing about using myofascial release tools is that you have many different options to choose from. This allows you to pick a suitable one for your current needs and goals. You have detachable units like the Relief+ for multiple applications or simple tools like a lacrosse ball for general release.
Furthermore, you can combine myofascial release with other wellness practices like stretching, yoga, or meditation for improved benefits. The real beauty is that you’re able to seamlessly integrate it into your wellness routine using a small, portable tool.
Pressure points
Myofascial release applies pressure to specific trigger points located on the body, helping to gradually relieve tension. The sustained, deep pressure provides a more thorough release at the key pressure points where it's needed.
When to Use Myofascial Release Tools
Myofascial release tools are designed to release deep fascial tension in hard-to-reach areas. They come in various forms, which include massage balls and our very own Relief+.
Here are some of the key times when you should use myofascial release tools:
- Post-Workout — Use them post-workout to break up fascial tension following intense training and performance sessions.
- On Rest Days — Integrate self myofascial release sessions as part of your daily wellness routine. This should be done when suffering from chronic pain, musculoskeletal issues, and mobility problems. This can be carried out several times each day, depending on the extent of the issue.
- Before Stretching — Loosening tight fascia before stretching can help improve the effectiveness of the stretching session.
The Role of Massage Guns
Massage guns, also known as percussion massagers or myofascial massage guns, are handheld electronic devices that provide rapid pulses of pressure to muscles. This aims to break up surface-level tension and improve general mobility. With this, they’re mainly used to improve blood flow and enhance muscle recovery.
The quick setup and easy application make them well-suited for providing quick, portable relief before or after strenuous workouts. Alongside this, many people also use them for general relaxation and local pain relief as part of their daily routine.
One of the key questions often asked is, does a massage gun break up the fascia?
Well, unlike myofascial release, which focuses on deep, sustained pressure, massage guns use rapid movements that work at the surface level. While this can provide some fascial release, it can’t target the deeper fascial layers around the trigger points.
Benefits of Massage Guns
Enhanced muscle recovery and reduced soreness
One of the primary benefits of using massage guns is their ability to improve muscle recovery, specifically reducing delayed onset muscle soreness (DOMS). The repeated percussions can help to relieve muscle tension following an intense workout or training session, improving recovery time and reducing subsequent soreness.
Increased blood circulation and improved flexibility
The repeated vibrations help to stimulate blood vessels and improve blood flow to the target areas. This allows vital oxygen and nutrients to be delivered where they're needed while flushing out harmful waste products. Taken together, this can help to promote healing, reduce inflammation, and improve flexibility.
Convenience and ease of use for self-massage
Massage guns offer a convenient, hands-free approach to rehabilitation. They’re easy to use and require little training or effort to administer correctly. Furthermore, you have several intensity and speed options, allowing you to customize your treatment according to your needs.
When to Use Massage Guns
Massage guns aim to reduce muscle tension and soreness through percussive therapy. The aim is to improve performance and recovery while reducing the associated symptoms.
These are some of the best situations when to use them:
- Pre-Workout — Use them before a workout to improve mobility and increase range of motion.
- Post-Workout — Use them following an intense workout or performance session to relieve tightness and improve circulation. This can help to prevent delayed onset muscle soreness.
- On Rest Days — Integrate them into your daily routine for muscle relaxation and local pain relief.
How to Choose the Right Technique for You
Massage guns and myofascial release tools can both be used as part of a well-organized recovery and rehabilitation routine. However, knowing the right situations and times when to use them is vital for you to get the most out of their potential benefits.
Our expert Mary talked about how they can be used together in a recent interview:
“Massage guns can be super helpful when doing myofasical release because they can help increase blood flow and relax the general area, so that you can get deeper into the muscle without it being as uncomfortable.”
What Mary is saying here is that both can be successfully integrated into your wellness routine when you understand what they can offer. Use the massage gun as a general primer before using the myofascial release tool for targeted focus. This is the key difference to remember.
For more guides on myofascial release, read:
- How Myofascial Release and Light Therapy Work Together
- Myofascial Trigger Points and the Skill of Releasing Them Yourself Explained
- Get Comfortable with Myofascial Release With This Comprehensive Guide to Myofascial Release
- Foam Rolling isn't Myofascial Release: Understanding the Differences Between Foam Rolling and Myofascial Release
References
- https://www.dovepress.com/a-review-of-the-application-of-myofascial-release-therapy-in-the-treat-peer-reviewed-fulltext-article-JMDH
- https://www.researchgate.net/publication/322770652_Role_of_Fascia_in_Human_Function
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8355621/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4508225/#S10
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11441305/#s0002
- https://www.researchgate.net/publication/348636056_A_critical_evaluation_of_percussion_massage_gun_devices_as_a_rehabilitation_tool_focusing_on_lower_limb_mobility_A_literature_review
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10532323/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10003898/
