How to Banish Muscle Knots with Myofascial Release
With the recent addition of a Myofascial Release workshop to The Yoga Common, we thought it would be a good idea to share some useful information on the technique.
What is myofascial release and what does it feel like?
Myofascial release is a self-massage technique that is used to release tension and pain in the body's connective tissues, known as fascia. Using a foam roller or massage ball, you apply targeted pressure to specific areas of the body, helping to break up knots and adhesions in the fascia. This can result in improved mobility and flexibility, and decreased pain.
It’s common to feel a bit of discomfort or pressure during the process, but this does vary from person to person. You may feel a sensation of tightness or resistance in the muscles or fascia, and some areas may be more tender or sensitive than others. As you apply pressure and release tension in the fascia, you may also feel a sense of relief or relaxation in the muscles and surrounding tissues. Afterwards, you may feel a sense of increased mobility, flexibility, and overall relaxation in the body.
The origins of the technique…
Myofascial release was developed in the 1970s by John Barnes, a physical therapist who was searching for a way to treat his own chronic pain. Barnes began experimenting with different techniques and approaches to working with the body's connective tissues, eventually developing a system of myofascial release that emphasized gentle, sustained pressure and stretching to release tension and improve overall health and well-being. Over time, myofascial release has become widely recognized as a valuable tool for treating a variety of musculoskeletal issues and promoting overall health and wellness.
What is the science behind myofascial release?
Research has shown that myofascial release techniques can help to increase blood flow and oxygenation to the muscles and tissues, decrease inflammation and pain, improve range of motion and flexibility, and promote relaxation and stress reduction. This is based on the concept of fascial plasticity, which suggests that fascia is malleable and can be reshaped with targeted pressure and stretching. The exact mechanisms behind these effects are not fully understood and may vary depending on the specific technique used and individual factors. However, studies have shown that myofascial release can have a positive impact on the musculoskeletal, cardiovascular, and nervous systems, making it a valuable tool for promoting overall health and wellness.
Who can benefit from it?
Repetitive movement can often result in muscle imbalances and tightness in certain areas – this applies to athletes, yoga practitioners, and anyone who has movement habits that don’t vary a lot. Myofascial release can be especially helpful in improving mobility and reducing imbalances. It can also relieve tension and discomfort in people who experience chronic pain.
However, it is important to note that myofascial release should be used as a supplement to a well-rounded yoga practice, and not as a replacement for yoga or other forms of exercise. It is also recommended to consult with a qualified yoga teacher or healthcare professional before incorporating myofascial release into your practice, as it can be contraindicated for certain conditions or injuries.
Is it easy to do at home?
Once you’ve learnt proper myofascial release techniques and safety precautions from a qualified instructor, it is generally easy to use the technique at home using a foam roller or massage ball. In general, you should start slowly and gradually increase the intensity and duration of your myofascial release practice to avoid injury or discomfort. Be aware that this can be contraindicated for certain conditions or injuries, and it should only be used as a supplement to a well-rounded yoga practice (and not as a replacement for yoga or other forms of exercise).