Self-Myofascial Release: Helpful or a Waste of Time?
The data seems to indicated “Meh” on Self-Myofascial Release.
You hear the term “self-myofascial release” a lot these days, but what is it and what does it do? Let’s talk about it.
Self-myofascial Release Defined
Self-myofascial release, or SMR, are the collection of techniques that involve the use of a firm density foam roller or massage roller device to purportedly effect change in the tension of the fascia, the body wide system o-f connective tissues that hold the body together.
Without fascia we’d be bag of skin filled with flesh with a bunch of bones sticking out in random directions!
So SMR is another way of saying foam rolling, but what does it purport to do?
Proponents of SMR tout many benefits: decreased pain, improved flexibility, among other benefits. But what does the data say?
According to a 2019 meta-analysis of research on self-myofascial release, SMR was found to be only negligibly effective on strength and flexibility during foam rolling prior to exercise, offering very short term increases in flexibility and jump. Post-rolling slightly decreased the severity of DOMS, or delayed onset muscle soreness, but had small effect on strength and flexibility.
What Works?
Myofascial Release Therapy as performed by a trained and experienced massage therapist is an effective, comfortable and safe bodywork therapy that can demonstrate positive results for many pain conditions, including for pre- and post-exercise events.
Paul Brown, CMT (that’s me!) has the training, experience and know-how to accomplish your pain and performance goals.
Does anyone else have a massage muse? A person of whom inspires you to want to develop ideas. I found my second muse today, and I’m feeling super excited to get back to the lab and brainstorm, allowing my pure massage creativity to blossom forth
I employ my muse to have extended sessions of staying in the flow, letting pure magination synthesize new information into tangible reality, acquired during the intervening time during my patient-client sessions. I probably read too much for my own good! But I digress.
That isn’t to disparage intuition at all, on the contrary, I love using intuition during my work sessions, just a recognition that for me, I need these kind of brainstorming sessions to delve ideas and hypotheses without wasting time optimizing and refining the protocol on the fly on a paying client. Sometimes you have to try different means of developing your technique informed by the intuition.
What do you think of this? I’m interested in hearing others thoughts about this idea, and curious if anyone else does this, please – thank in advance!
Golden leaves to brown Geese flying in formation Long sleeved shirts and shorts
- Paul Brown On Autumn
Autumn is my favorite season
Temperatures start to cool down and days grow short. Holiday season is just around the corner, and the time is nice to start thinking about your holiday gift giving plans, and o one of the best gifts you can give is an eGift Card fun Paul Brown, CMT!
Perfect fit!
One size doesn’t fit all, so I base each session from what’s going on in your body; you don’t have to hurt.
We all need more great experiences in our lives, and a massage is one of those great experiences you count on to deliver on that promise
Great just the work you want done, and feel taken care of
It just plain feels fantastic!
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In a nutshell: fascia holds us together. Myofascial Release Therapy can help you: You Don’t Have to Hurt
Myofascial Release Therapy (MRT) is a type of massage that focuses on releasing tension in the fascia, the connective tissue that surrounds your muscles and organs. Myofascia is myo- = muscle, and fascia = connective tissue, specifically the connective tissue involving your muscles and tendons. MRT is a specific technique used in massage therapy to apply gentle pressure to the fascia to help it decrease tension and improve range of motion.
What is the fascia?
The fascia is a thin, elastic, web-like tissue that surrounds your muscles, organs, and bones. It is literally the glue that holds our body together. It forms our system of connective tissue, the tendons, ligaments, aponeurosises and fascial sheets. Without it, we would just be a blob of tissue on the ground with a bunch of bones sticking out! It also helps to transmit force throughout your body through its property of elasticity. As you can imagine, fascia is an important component of our bodies.
Composition of Fascia
Fascia is made up of two main components:
Collagen – this protein makes up the majority of material in fascia. It provides the basic structure of fascia. Collagen forms into thin sheets which surround and penetrate all other tissues in our bodies.
hyaluronic acid, which acts as a lubricant between the sheets of fascia, and it resists compression. This fluid can become glue-like and cause the facial sheets to adhere to each other, limiting range of motion and increasing pain.
When the fascia becomes tight or restricted, it can cause pain and limit your range of motion.
What is Myofascial Release Therapy
MRT is a hands-on treatment that uses a variety of techniques to release tension in the fascia. These techniques can include:
Longitudinal Release
Deep Transverse Friction
Passive and Active Stretching
Trigger point therapy
Client-active Pulse Therapy
Joint Mobilization
Sustained Cross-handed Holds
MRT can be used to treat a variety of conditions, including:
Typically, MFT is performed on a massage table that has been lowered more than it would normally be for a Swedish Massage. This is to ensure that the MT’s legs and hips can really provide more power to the hands.
How does Myofascial Release work
Myofascial release is a specific technique used in myofascial therapy to apply gentle pressure to the fascia to help it release tension. The therapist will use their hands to apply pressure to the fascia in a slow, sustained manner. This pressure helps to break up the adhesions and scar tissue that can cause the fascia to become tight.
Warm Up
Before performing the MFR strokes, it is necessary to warm up the tissues to be worked. This can be done with a couple of strokes: friction circles, tissue compression, or the dreaded skin rolling. I’m just joking about it being dreaded; some people actually enjoy it! (I’m not one of those people.) But after several minutes of warm-up strokes, the main action can take place.
Sustained Holds
A typical example of this technique is the sustained hold. There are a few ways of doing this: trigger point therapy, where direct perpendicular pressure is applied to the tender nodules until the soften and release; cross-handed hold, the therapist places each hand at the insertion points of a muscle and applies oblique, sustained pressure, which encourages the fascia to “unwind;” and eccentric holds, allowing muscles that mostly perform eccentric contractions to release into their shortened, relaxed state.
Longitudinal Release
As its name suggests, longitudinal release (LR) works with the direction of the muscle fibers, that is to say, lengthwise, or parallel to the muscle fibers. Hands are vaulted and stacked for stability and support, and a “slack-sink-stroke” technique is employed. Strokes are short but powerful, pressure should be at the perfect amount for client comfort. LR will bring about a lengthening of the affected muscle to help improve range of motion.
Deep Transverse Friction
The purpose of deep transverse friction is to reduce pain and adhesions through two strokes: slack-sink-stroke and sawing. These strokes are performed with increased pressure, but still at the client’s comfort level, perpendicular to the direction of muscle fibers.
Myofascial release can be a very effective treatment for a variety of conditions. It is often used in conjunction with other treatments, such as physical therapy, to help improve range of motion and reduce pain.
Benefits of myofascial therapy and release
This type of therapy can offer a number of benefits, including:
Reduced pain
Improved range of motion
Increased flexibility
Reduced inflammation
Improved* circulation
Reduced stress
Improved sleep
improved mood
Why choose me as your Myofascial Therapist?
You’ve come to the right place, as I’ve been a Myofascial Release Therapist since 2003. In fact, I’m a walking anatomy encyclopedia, in the best way. Given that, I use this knowledge to guide you through the process of MRT, by explaining what and why, and coaching your breath work. My unique approach to this style of massage is unmatched in this region and will achieve the results you seek. Come and see. You. Don’t. Have. To. Hurt.
What to expect during a myofascial therapy session
First things first: follow these massage prep suggestions – they will make your session a much more comfortable, relaxing and productive experience.
A typical myofascial therapy session will last for 30-90 minutes. During the session, I will assess your pain and range of motion. I will then use a variety of techniques to release tension in the fascia. We will work together in a collaborative manner to achieve your goals. You may feel some discomfort during the session, but it should not be severe.
Aftercare
After a myofascial therapy session, you shouldn’t feel soreness. But if you do, gentle stretching and movement like a 20 minute walk will help. An over the counter pain reliever like aspirin, acetaminophen, ibuprofen, or naproxen can help the next day, but is usually unnecessary.
Drink plenty of water, as this will help your body as it adjusts and rebalances itself to accommodate the changes in your body.
Make sure you get enough sleep, as this is the time your body needs to reset and repair.
Is myofascial therapy safe?
Myofascial therapy is generally safe for most people. However, it is important to talk to your doctor before starting treatment if you have any health conditions, such as:
Ive been to alot of massage therapists and Paul is the absolute best its hard to find someone who does this with the same amount of attention and expertise.Whiterose Fortuna
The husband and I took Paul’s couples massage workshop for our date night! It was amazing! It was a completely new experience that was connective, interesting and fun. We learned techniques and got to apply those skillsets that made us realize just how much fun date night can be. Paul has a true passion for massage and appreciated his demonstrated genuine care throughout the session. He was not only excited to share his knowledge with us but incorporated his mastered knowledge of the body to help us understand how to give a professional massage to people we love the most. So glad we got to take this workshop. Enjoyed every moment.Cassandra Harris
Paul is wicked smart and is very knowledgeable about the body. And he totally geeks out over it! This makes his massages very effective! I’ve been getting massage for many years. Some really good. Some meh. I really enjoy deep tissue work. Paul is very effective!Nancy Johnston
Paul is a fantastic and knowledgeable massage therapist! He helped me by working out several areas of tension in my back and hips. I truly felt rejuvenated and considerably less tense after working with him.Caroline Basile
Paul knows how to work muscles I didn't know needed working.Timothy Koch
Thanks Paul very much for your superb service!! It hurt so good lol. I hope that we will get together soon. Great job and many more thanks!!Perry Trowbridge
Exceptionally knowledgeable when it came to addressing my long standing back issues and providing me the tools to help myself feel and stay better, besides being a great massage therapist.Bryan Sperrazza
A consummate professional. He loves and continually educates himself in the study of anatomy and massage therapy, and you'll feel it in all the best ways. Body, mind, and spirit. You won't be disappointed. I highly recommend.Steve Scott
