Self-Myofascial Release Techniques

Self-Myofascial Release (SMFR) covers self-applied methods using tools to perform fascial release techniques on oneself. SMFR typically attempts to replicate the treatment and techniques performed by a myofascial release therapist. Although myofascial release can prove highly effective in treating chronically tight muscles and tissues, there are limitations in what is achievable in a self-treatment context. Hence, Self-Myofascial Release is no replacement for what a good myofascial release therapist can achieve with treatment.

In simple terms, the effectiveness of any myofascial release treatment depends on many factors, including tool selection, technique application, the state of tissues under treatment and, most importantly, what is being treated (condition). Using the wrong tool or misusing a technique in the incorrect circumstances can prove either painful or may make things far worse. These factors apply equally in a self-treatment context or when receiving treatment from a professional performing fascial release. A fascial release therapist may use tools during treatment, including fingers, specific parts of the hand, forearms, elbows, dry needles, trigger point tools, IASTM tools, cups (cupping), etc. Techniques relate to how a therapist uses tools to achieve a desired effect. Hence, skill and knowledge are also relevant to the effectiveness of any treatment.

When receiving treatment from a fascial release therapist, the patient's body is usually fully supported during treatment. Tension may exist within tissues under treatment due to soft tissue changes relating to injury, etc. However, such tension can increase considerably in a self-treatment context directly (contracting tissues under treatment) and indirectly (biotensegrity). Often, one needs to actively contract muscles against gravity to maintain a treatment position or apply a technique during self-treatment. Some forms of myofascial release are excruciating if applied to tissues actively contracting to maintain a particular body position. Most people will have experienced a therapist applying too much pressure with an elbow or forearm technique, resulting in the muscles under treatment contracting (stress response) and agonising pain during treatment. Although things may feel better afterwards due to an endorphin release and the infliction of pain ending, such an experience does not need to happen. A similar experience is possible in a self-treatment context and when using a foam roller, such as pointlessly rolling an Iliotibial band (ITB) or the back.

Even when tissues are not under direct muscle contraction when applying a technique, tension within the treatment area can increase due to other muscles contracting when using a method (biotensegrity). A typical example is attempting to treat shoulder muscles in a self-treatment context with a muscle roller stick. The impact of biotensegrity is much more relevant regarding technique effectiveness in a self-treatment context than treatment from a professional. In essence, the professional's body experiences such changes in tissue tension while applying the techniques. Treatment still affects the biotensegrity within the patient's body, though without having to contract any muscles under treatment. Although some myofascial release techniques may involve contracting tissues, there is a time and a place for using such methods.

A good therapist will also undergo a detailed assessment process to understand what is wrong, as this directly impacts the appropriate use of tools and techniques in any treatment. In some cases, it is dangerous or inadvisable to use a specific tool or technique in a particular circumstance or area of the body (contraindicated). No one tool or method works best in every situation. A good therapist effectively has a toolbox of tools and techniques and knows when to apply them. Hence, if a professionally trained myofascial release therapist needs to use different tools and methods during treatments, the same should apply in a self-treatment context. After all, self-myofascial release is based on and aims to replicate what a professional does. However, marketers advertise products as highly versatile, even if inappropriate and ineffective in practice.

Another issue with attempting self-myofascial release is knowing what you are treating, which can impact tool selection, technique and safety. Equally, the internet is not a good way to self-diagnose, and there are many videos of people misusing techniques and tools. For example, many videos show people using foam rollers, yet the tissues under treatment are under contraction to apply the method. Such videos suggest that the individuals making such videos have little or no training/understanding of the actual myofascial therapy techniques they are demonstrating or SMFR tool use. In some cases, videos show individuals applying techniques via tools to contraindicated areas of the body for said methods.

The majority of self-myofascial release methods involve effleurage and petrissage techniques. Self-myofascial release tools such as foam rollers, massage balls, muscle rollers, and massage sticks can apply such methods in a self-treatment context. Foam rollers, muscle rollers and massage sticks tend to work better on longer/larger muscles, such as the legs. Massage balls can work better on smaller muscles or when targeting small problem areas. Foam rollers, by design, are not the best shape for targeting small, specific problem areas with such techniques. However, again, many videos demonstrate people finding painful areas and continuously rolling backwards and forwards over the area. It is also worth noting that foam rollers come in many shapes and sizes, some covered in nodules. Typically, foam rollers effectively try to replicate the action of a myofascial release therapist when using tools such as an elbow, forearm, thenar eminence, or fingers. Notably, all of these therapist tools are uniform and blade-like rather than covered in nodules.

Other techniques may include ischemic compression using a massage ball or trigger point therapy tools. Again, these tools and methods work better on smaller problem areas. Like foam rollers with nodules, spiky massage balls are also popular in social media videos. Using a spiky massage ball as per a standard massage ball with effleurage, petrissage, or ischemic compression techniques makes zero sense. Besides, rolling around on a spiky massage ball is only likely to prove painful and achieve little benefit. However, using a spiky massage ball in a soft tissue release capacity makes much more sense and is a good way to treat the back of the legs.