Myofascial Release refers to a bunch of techniques and movements that involve applying gentle sustained pressure in certain parts of the body to eliminate pain and restore movement.
This way, you are treating the connective tissues of the body that are responsible for structural and chemical functions and the huge freedom of movement that we are capable of. This is called Fascia (more info about it in Wikipedia).
You can apply all of this with specific equipment and give yourself a myofascial release massage at your own home. You should start with ease and taking care where you put pression. Start slowly and get to know your body before going into advanced techniques.
Having said that, here are the most common tools that you can use:
This type of equipment is the most common and you probably know about this. It's a roller that you can use to give a wide massage to any part of your body.
You just rest the desired part of your body on top of it and roll it up and down slowly giving a fantastic massage to release your fascia.
In this category we find cheap rollers like this one:
Or more advanced ones like this one where you have different surfaces to have a different experience:
Lacrosse balls is one of the most effective mobility tools and also one of the least expensive. It's perfect for breaking up muscle knots and allows you to reach trigger points that you weren't capable of with a foam roller.
Again, we have two types. The simple lacrosse ball:
And the double lacrosse ball, a bit more expensive but totally worth it for a different approach:
In conclusion, Myofascial Release is a great tool to incorporate to your fitness training and will bring you some benefits like:
- Pain reduction
- Feeling of ease and smoothness in motion
- Increased Range of Motion (ROM)
- Reduced inflammation