As our understanding of the human body develops, the importance of making recovery and rehabilitation part of our daily lifestyles continues to gain traction. While before we were thinking of recovery in terms of just performance, we now know that being able to take care of our bodies, specifically the way we move and interact, affects every aspect of our existence.
With the impact of rehabilitation and recovery extending far beyond what we previously knew, learning how to optimize aspects of our daily function is now seen as a vital part of success.
If you look at the statistics, 19 million people over 18 (that’s around 10% of the US population) reported mobility difficulties. Of these, 32% said that their mobility problems began when they were 50 years old or younger. In a more recent study, each unit increase in mobility was associated with a 2% drop in mortality among older adults.
As someone with nearly ten years of experience working in the health and fitness industry, I’ve learnt to adapt my practice after learning more about the power that proper rehabilitation offers. Even after completing my MSc in Sports Nutrition and working with clients to improve their performance, I didn’t quite understand how much I still didn’t know.
On a personal note, I’ve suffered from herniated discs and sciatica, which has often stopped me in my tracks. However, after learning how to improve my mobility and function through the proper application of the right recovery techniques, I’ve seen a profound difference in my health and wellness. Because of this, I’ve made it my mission to educate and help others while continuing to learn.
Understanding Myofascial Release
What is Myofascial Release?
Before we dive into the benefits, we need to understand the background behind myofascial release and how it first came about. So, what is myofascial release?
Myofascial release (MFR), also known as trigger point therapy, is a type of massage therapy that applies gentle pressure to tight muscles and surrounding connective tissue. Myo means muscle, and fascial means fascia. For now, think of these as two components of our body that go together to allow us to move and function.
Rather than massaging the target muscle, static pressure is applied to trigger points in the surrounding fascia or connective muscle tissue. The primary goal of myofascial release is to reduce pain, restore mobility, and improve general function by applying gentle pressure to tight areas. Pressure is maintained until the tension is released in the target area. After this, repeated daily sessions can be integrated into your daily recovery and rehabilitation routine.
Interest regarding the role of the fascia (connective tissue) in musculoskeletal function can be dated back hundreds of years, to ancient Greece and China. During this time, massage therapies were mainly used for therapeutic purposes rather than a distinct rehabilitation technique.
As our understanding of the body developed, using myofascial release trigger point therapy as a structured technique began to take shape in the 20th century. This was formed on the new knowledge that muscles, bones, nerves, and organs are encased in connective tissue known as fascia. Back then, prominent figures such as Dr. Andrew Still and Ida Rolf emphasized the importance of the fascia while developing new and exciting myofascial release techniques.
In the 1980s, Dr. John Barnes, an American Physical Therapist, further developed the understanding of myofascial release by introducing a gentle and sustained pressure approach. This leads us to the present day, where myofascial release is widely used in physical therapy and sports medicine as an integrated treatment to relieve chronic pain and improve musculoskeletal function and health.
A brief introduction to the fascia
The fascia is a thin layer of connective tissue that surrounds our muscles, bones, joints, nerves, arteries, veins, and organs. It’s mainly made of collagen and stretches as we move around. Think of it as a continuous structure throughout your body.
As you’ll hopefully know, our body is one big connected amazing system. If there's a problem with one part of it, such as the fascia, it can cause problems in other parts of our body.
Mary Lee, a stretch and flexibility coach and the designer of the Relief+ explained it best in an interview. She says,
“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.“
The fascia plays several important roles in our body. It provides support by keeping our body structures in place, protects our muscles and organs, and helps our body to move by allowing our muscles to slide over each other.
When functioning normally, our fascia is strong and flexible, meaning we can move without restriction. However, repetitive movement, trauma, poor nutrition, and lack of physical activity can cause it to lose its flexibility. When this happens, it can become tight and rigid, leading to pain and a loss of function and mobility.
Trigger points and why they’re important
Trigger points, often referred to as knots, are small, hyperirritable nodules located within tight bands of skeletal muscle. When pressed, they can cause localized and general pain or dysfunction.
Essentially, think of them as tight knots in a muscle that produce pain when stimulated. If you’ve ever had a massage before, I’m sure you’ll understand the feeling when the therapist presses onto a problem area.
In the same interview, Mary used the analogy of finding a knot in a rope:
“If you have a rope and you have a knot on it, you need to untie that knot, and then you can stretch it out and it will be more pliable. And that’s similar to what’s going on in the muscles too.”
When the fascia tightens around these trigger points, blood flow is restricted, which prevents proper muscle function. This may result in muscle stiffness, poor mobility, and chronic pain conditions.
Unlike traditional massage therapies, myofascial trigger therapy focuses on applying pressure to trigger points rather than the surrounding muscle. The sustained myofascial trigger point release aims to address the fascia tightness, helping to relax the tissue and release tension.
“Releasing trigger points helps muscles work better, increasing flexibility. You can safely do trigger point work on yourself by finding the knots and applying steady pressure.”
Benefits of Myofascial Release
The myofascial massage benefits are endless. Some benefits, like reduced muscle tension, may be more obvious, but there are more benefits to general wellness. If your muscles aren’t tense, for example, then you might have reduced stress and better sleep.
In this section, I’ve detailed the different myofascial release benefits.
Reduction of muscle tension and stress
Daily stress and repetitive movements can cause fascia to become tight and restricted. Myofascial release helps break up these adhesions, allowing muscles to relax and reducing overall tension in the body. This can lead to less stiffness, better movement, and a greater sense of ease.
Improved Circulation
Restricted fascia can limit blood flow, leading to sluggish recovery and discomfort. By releasing tension in the connective tissue, myofascial techniques promote better circulation, delivering oxygen and nutrients to muscles while removing waste products.
Enhanced Athletic Performance and Recovery
Athletes rely on muscle efficiency, flexibility, and quick recovery. Myofascial release improves blood flow to muscles, helping remove metabolic waste and reducing soreness. Regular use can also prevent injuries by keeping the fascia pliable and reducing muscle imbalances. Each of these many contribute to better performance.
Pain Relief
Chronic pain conditions, such as lower back pain, migraines, and fibromyalgia, often stem from fascial restrictions. Myofascial release helps break up tight areas, reducing nerve compression and easing discomfort over time.
Greater Range of Motion
When fascia tightens, it restricts movement and makes muscles feel stiff. Myofascial release restores elasticity, allowing for a better range of motion and more fluid movement. This is especially beneficial for people recovering from injuries or dealing with mobility issues.
Posture Correction
Poor posture often results from fascial tightness, pulling the body out of alignment. Myofascial release helps lengthen and balance the fascia, supporting proper posture and reducing strain on the muscles and joints.
Injury Prevention
Tight fascia increases the risk of muscle strains and joint pain. Regular myofascial release keeps connective tissue flexible and responsive, helping to prevent injuries before they happen.
Nervous System Regulation
Chronic tension in the fascia can keep the nervous system in a state of stress. Myofascial release activates the parasympathetic nervous system, promoting relaxation and helping to reduce anxiety and mental fatigue.
Improved Sleep Quality
By easing muscle tightness and calming the nervous system, myofascial release helps improve sleep quality. Many people find that regular sessions help them fall asleep faster and wake up feeling more refreshed.
Conditions That Benefit From Myofascial Release
Muscloskeletal Disorders
One of the main suggested beneficial mechanisms of myofascial release and trigger point therapy is a reduction in fascial tightness. Musculoskeletal disorders are generally caused by tightness and tension in the affected areas. Common examples include lower back pain, neck and shoulder issues, and carpal tunnel syndrome.
Myofascial trigger point therapy may help to reduce the tension associated with these common disorders, reducing symptoms and improving quality of life.
Chronic Pain Conditions
Chronic pain conditions are those that cause persistent pain, usually over months. This is beyond the typical healing period of a normal illness or injury. In most cases, chronic pain continues even after the underlying cause has been fixed. Common examples include arthritis and myofascial pain syndrome.
Similar to musculoskeletal disorders, myofascial release may help to reduce fascial tightness and work on the trigger points associated with the chronic pain. Again, this may help to gradually improve circulation and restore function.
Mobility And Postural Issues
A postural imbalance occurs when the muscles and joints are not positioned properly. Mobility issues refer to limitations in the range of motion of joints. In both cases, these can reduce movement efficiency and cause pain, impacting everyday activities and quality of life.
Using myofascial release to loosen the surrounding fascia may help to restore correct movement and improve joint stability. With this, general activities and everyday life should become easier over time with repeated application.
Neurological Conditions
Neurological conditions refer to disorders affecting the brain, spinal cord, and surrounding nerves. They may be caused by genetic abnormalities or injury. Common examples include sciatica, multiple sclerosis, and migraines.
Most neurological conditions involve muscle tightness, nerve compression, bad circulation, and reduced mobility. As the fascia surrounds and interacts with the nervous system, using myofascial release to improve its functioning may improve the associated symptoms.
Sports-Related Injuries
Common sports injuries include muscle strains and tears, overuse injuries such as tennis elbow, and contusions from impact, which cause bleeding and swelling. In each of these cases, the reduction in muscle tightness and improvement in blood flow may help to improve mobility and promote faster healing.
With this, you should see a reduction in the associated symptoms, helping you to recover faster and maintain performance.
How Myofascial Release Works
Before we go into the science, remember that the fascia is the connective tissue surrounding our muscles, bones, joints, and organs. Alongside providing support and protection, our fascia stretches as we move. This helps our body to function as needed or intended during everyday movement and activity.
With this, how does myofascial release work?
Gentle Stretching
When our fascia becomes tight, our movement becomes restricted. This causes pain, dysfunction, and loss of mobility.
Applying slow, sustained pressure to tight fascia aims to stretch the fascia and break down the stubborn knots. The applied mechanical force should help return the fascia to its normal, flexible state.
Improved Blood Flow
Within the fascia, muscles, and tendons, the hyper-irritable myofascial trigger points often experience a lack of blood flow due to the excessive muscle contractions. Using myofascial release to stimulate these trigger points may help to improve blood flow and oxygen supply, encouraging healing and removing potentially harmful waste products.
Collagen Remodelling
As we mentioned above, the fascia is primarily made up of collagen. This is what gives it its flexible properties. Applying sustained pressure with myofascial release may help with collagen remodeling, improving the ability of the fascia to move and stretch. However, research surrounding this is still developing.
Neurophysiological Benefits
Another possible beneficial mechanism related to myofascial release concerns the nervous system. The sustained mechanical pressure may change sensory input from the skin and deep tissue in the body. This may stimulate proprioceptors (sensory receptors in the fascia and muscle) to help decrease pain perception and better regulate muscle tone.
A Guide to Myofascial Release at Home
The great thing about myofascial release is it’s a treatment you can explore at home, on your own, using your own sense of your body and what’s working for you.
Step 1: Identify your discomfort.
Spend a moment identifying the areas where you typically feel the most discomfort. If you press your fingers onto your muscles, you may be able to feel knots. These are the trigger points that you’ll be targeting.
Step 2: Position your body onto your myofascial release tool.
If you’re using the Relief+, you can put it on the floor and then lay your body on top of it, adjusting as needed to put pressure on the knots. For example, if you’re experiencing pain in your legs, you might rest a leg on the tool and allow gravity to pull your body onto the device, allowing the pressure to work its magic.
You can increase pressure by adding more weight, such as adding one leg on top of the other.
The goal with myofascial release is to stay in one space, not to rock or massage. This is because it’s the sustained pressure that breaks up the muscle tension and “tells” the muscle that it’s ok to relax. You can follow the myofascical release with self-massage, but make sure to start with the static pressure.
Step 3: Know when to stop
You can tune into your body’s signals for when you need to stop. Start with sessions that are as short as 5-10 seconds, and build up to 30 seconds to 2 minutes of sustained pressure. Make sure to take deep breaths to help your body relax. Myofascial release may be uncomfortable, but it shouldn’t be painful. Listen to your body if you need to adjust the position or take a break.
Techniques for Effective Myofascial Release
To get the most out of myofascial release, try these techniques.
Box Breathing
Try box breathing during your sessions. Breathe in for the count of 4, hold for the count of 4, breath out for the count of 4, and hold for the count of 4. As you breathe in, visualize “breathing in relaxation” and when you breathe out visualize “breathing out tension”.
Find a Warm Room
Do your sessions in a warm area and try to keep your body warm. When the muscles are warm, they are more flexible and will be more relaxed. Try using a heat pack before and after your session. This will also help prevent soreness.
Use Reps
Do myofascial release in “reps”, where you press on the trigger point for 30 seconds, stand up and stretch for 30 seconds, and then do another session of static pressure for 30 seconds. In between reps you could also do some self-massage on the area to help increase blood flow.
How to Get the Most out of Myofascial Release
Use at-home devices
At-home devices provide convenient recovery solutions that can be used from the convenience of your home. Gone are the days of having to go to the gym to access state-of-the-art rehabilitation methods.
Several at-home devices can be used. These depend on your recovery goals and needs. Common examples include massage guns, massage balls, and, of course, the Relief+.
When using these, convenience is key. The great thing here is that they can be used at home in front of the TV and even on a quick work break. Using devices at home allows you to slot your recovery methods into your daily routine.
Let’s take the Relief+ for example. It's portable, adaptable, and eliminates the need for those expensive monthly massages with the correct application. Of course, you can still have your weekly massage, but doing regular myofascial release at home will help those massages be even more effective.
Incorporate myofascial release with other wellness practices
Combining myofascial release with other wellness practices can enhance its benefits. While there’s often a balance to strike, you can get the most out of different methods when correctly implemented.
For example, using stretching and yoga after myofascial release may help to release any remaining tension. Integrating deep breathing with myofascial may help to relax your nervous system and improve the amount of tension released.
Using rehabilitation methods that target other layers of the body using different mechanisms may provide a cumulative effect. A good example would be red light therapy, a rehabilitation method that uses different levels of light to stimulate cellular processes and promote healing when applied to the target areas.
The beauty of combining different wellness practices is that the choice is up to you!
Frequency and duration of sessions
In our interview with Mary, here’s what she had to say about implementing the right frequency and duration when using the Relief+ as your myofascial release device.
“Consistency is key. Using it every day for 30 seconds gives better results than once a week for 30 minutes.”
Generally speaking, the correct frequency and duration tend to depend on your lifestyle and needs. While more can be better, it might not always be the correct option if it’s not something you can correctly implement.
If you’re using something like the Relief+, here are our suggested usage guidelines:
- Chronic Pain Management — 3-6 times per day, 30 seconds to 2 minutes per muscle group.
- Post-Workout Recovery — 30 seconds to 2 minutes to worked muscles after exercise.
- General Stiffness Relief — Use in the morning or before bed for 30 seconds to 2 minutes per area.
With so many different devices to choose from, the correct usage will depend on the type of device. Most devices often come with instructions on how to correctly use them according to your target goals.
Listen to your body
Paying attention to your body’s signals provides the biggest indicator of your general physical and mental state. This applies to when using myofascial release and the period following each session.
Note that myofascial release should never be painful. While you should feel mild discomfort in the tight spots, it should never be unbearable. If you do feel pain, immediately stop and adjust your position.
Alongside this, you’re free to spend more time on particular problem areas. You’re the best judge of the places that you need to target. Again, think about your body as a whole, interconnected unit and focus on the areas that have been bothering you.
Remember, myofascial release also requires recovery for maximum results. Above all, learn what feels good and where to put the myofascial release device. Recognize when you're doing too much and learn to stop when noticing this.
Drink plenty of water.
In adult men, approximately 60% of the human body is made of water. This is slightly less for females when expressed as a percentage.
Water performs several important functions in the body. It helps to regulate our temperature, lubricate our joints, and aid digestion. Alongside this, it makes up part of the fascia alongside collagen.
If the fascia is dehydrated, it becomes less flexible. This can make it harder to relieve the built-up tension. Essentially, staying hydrated helps optimize the effects of myofascial release therapy. It ensures that the fascia can be effectively stretched and released.
Myofascial Release: Your Questions Answered
We’ve tried to answer many commonly asked questions about myofascial release in the section below. If you’ve got questions that we’ve not covered, don’t hesitate to get in touch!
Is myofascial release legitimate?
Yes, myofascial release is a legitimate technique used by physical therapists, chiropractors, and massage therapists to relieve muscle tension, improve mobility, and reduce pain. While research is still evolving, many studies and anecdotal reports support its effectiveness in improving movement and reducing discomfort.
Does myofascial therapy work?
For many people, yes. Myofascial therapy can help reduce muscle tightness, improve range of motion, and relieve chronic pain. However, results vary depending on factors like consistency, technique, and underlying conditions. It works best when combined with other treatments, such as stretching, strengthening, red light therapy and proper posture.
Who Performs Myofascial Release?
The beauty of myofascial release is that it is performed by licensed professionals, including physical therapists, massage therapists, chiropractors, and osteopaths. But, many people also practice self-myofascial release using at-home myofascial release tools like the Relief+.
Is myofascial release the same as massage?
Not exactly. While both myofascial release and massage involve hands-on techniques, myofascial release uses precise, static pressure to release specific trigger points, whereas massage is dynamic and usually focuses on relaxing the general area.
Both techniques are helpful, complement each other, and are often used together.
Who can benefit from myofascial release?
Anyone experiencing muscle tightness, pain, restricted movement, or stress can benefit. It’s especially useful for athletes, individuals with chronic pain conditions, and those recovering from injuries.
Is myofascial release safe, and are there risks?
Generally, myofascial release is safe, but like anything, there are some risks to consider.
People with certain conditions—like deep vein thrombosis, fractures, severe osteoporosis, or recent injuries or surgeries—should consult a healthcare provider before trying it. If you experience sharp, burning, or numbing pain, you should stop immediately and seek professional advice.
For most people, though, myofascial release is very safe and you can lean into your body's signals to avoid things like overuse or applying too much pressure.
In short, when done correctly myofascial release is very safe.
How often should I do myofascial release?
It depends on your body’s needs. Some people benefit from daily sessions, while others do it a few times a week. Listen to your body and adjust accordingly.
How long does it take to see results?
Some people feel relief immediately, while others need consistent practice over weeks to notice long-term changes in mobility and pain levels.
Can myofascial release help with chronic pain?
Yes, it can be very effective in managing conditions like fibromyalgia, migraines, and lower back pain by reducing fascial tightness that contributes to discomfort.
Does myofascial release improve flexibility?
Yes, releasing tight fascia can improve range of motion, making movements feel smoother and more effortless.
How much pressure should I apply?
If applying myofascial release yourself, apply moderate, sustained pressure. It will probably feel uncomfortable, but it shouldn’t be unbearable. If you’ve had a deep tissue massage, then this is the sort of pressure you’re looking to add.
Beginners need to get comfortable with myofascial release. If you’re not used to it, start small and build up; see how your body responds.
How long should I hold each position?
Generally, 30-90 seconds per area is recommended, but you can adjust based on your comfort level and the severity of the tension. You can start with as little as 5-10 seconds.
Can I do myofascial release at home?
Yes! Myofascial release tools like the Relief+ make practicing myofascial release at home very easy!
Is there a wrong way to do myofascial release?
Yes. Avoid putting pressure directly on bones, joints, or inflamed areas. Also, avoid rushing or putting excessive pressure on your muscles — start slowly with gentle pressure and gradually build up to more pressure.
What should I do if I feel sore after myofascial release?
Mild soreness is normal. Drink water, stretch lightly, and allow time for recovery. If soreness persists or worsens, reduce intensity.
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
- Foam Rolling isn't Myofascial Release: Understanding the Differences Between Foam Rolling and Myofascial Release
- Massage Guns vs. Myofascial Release Tools: Which Is Better?
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