Self Myofascial Release
Fascia Dysfunction, SFMR Benefits, Tools & Techniques
Fascia, Health & Dysfunction.
In part one of this three part series, you learned about what fascia is, what it’s made of and it’s many roles in the body. In this post you’ll learn about fascia dysfunction and how self myofascial release (SMFR) can be a tool to restore health and resilience to the tissue. You’ll also learn about the tools and techniques of SMFR.
While the functions of fascia were covered in part 1, sometimes learning about the fascial dysfunction and its effects helps to understand the true depth of the role of fascia. To review - fascia is composed of cells, fibers and a liquid called ground substance. The fibers form a spider web like tissue that's both strong and elastic. Fascia weaves within and around muscle tissue separating them into the muscles we know by name and linking them into functional groups or “chains”. Healthy, normal fascia has a wavy configuration that looks similar to crimped hair (hello 80’s & 90’s kids!). In this healthy state the fascial tissue is able to both stretch during movement and compression as well as glide between surrounding layers of tissue without restriction. It is pliable, hydrated and adaptable to the demands placed on it.
Fascia dysfunction occurs when this wavy pattern of the fibers is disrupted. Whether that’s due to dehydration, overuse, injury, illness/inflammation, physical or emotional trauma. This disruption in the pattern forms cross links, cross links occur when neighboring layers of tissues become adhered to one another. Imagine two sheets of fascial tissue sliding past each other during a movement, if they’re hydrated and healthy, they slide smoothly past each other. Now imagine that there’s a lack of ground substance causing increased friction and reduced slide and glide. The fibers of those tissue sheets may catch between the layers like hair getting a knot or velcro sticking together. Those knots or velcro spots are the cross links. As you can imagine, when the layers get stuck, movement of the fascial planes decreases, range of motion can become limited and because fascia encompasses nerves and blood vessels as well communication within the fascia and other systems in the body can become impaired, blood flow decreases and pain can occur.
Hydration is truly key for the health of the connective tissue. Remember that water is needed for the structural integrity of the fascia. Dehydration leads to decreased ground substance, less ground substance means more friction between the layers resulting in the formation of cross links. Dehydration also reduces the ability of the fascia to resist compression, potentially causing more joint compression and degeneration. Hydration isn’t as simple as how much water you take in though. For water to be absorbed and used by the tissues we need to stimulate circulation via movement or pressure, which is where mindful movement practices and SMFR come into play!
Self Myofascial Release: Goals, Guidelines & Tools
Myofascial release is any technique used to manipulate the muscles and the fascia, bodywork like massage and rolfing, acupuncture, cupping even yoga are all forms of myofascial release. Self myofascial release (SMFR) or self massage is simply using these techniques on yourself, generally done using props like balls, foam rollers, blocks or even your own hands. When practicing SMFR we’re looking for trigger points or an area that triggers sensitivity/pain with pressure. These trigger points may have a palpable ropey quality or sometimes cause a twitch response in the muscle. Using a prop to apply therapeutic pressure on or near the trigger point can help to stimulate the tissues to pull in water thus restoring the tissue integrity, strength and pliability. Just like all the cells in your body, fascia is continuously being remodeled. Fascia typically remodels more slowly than muscle, so consistency and patience is key.
Goals of SMFR
Release adhesions (cross links) and restore the directional order to the fibers
Restore tissue integrity and reestablish myofascial glide
Increase blood and lymph circulation as well as hydration of the tissue
Restore neuromuscular connection
When practicing SMFR I find it helpful to think of it as a practice of self study and investigation. I often see people really trying to dig deep into their tissues and “break apart knots” while I understand the urge to do so (hurts so good kind of thing), we’re working intimately with the nervous system during this practice and healing happens in a relaxed and safe state. Less is more. Say it with me now, less is more.
Key Principles for Practicing Safe & Effective SFMR
It should not be painful. Painful, sharp or shooting sensations are a sign to find a different spot to work with.
Find a spot you can work with. The sensation might be tender, tense or tight but if you find yourself gritting your teeth or unable to breath in a relaxed manner you might want to add a layer of cushion to soften the intensity or look for another spot. Remember, working with your body and the nervous system not against it.
You should not be significantly sore after, if this happens decrease the intensity and/or duration of each session and allow more time between sessions to recover.
You’re not looking to stretch the tissues. Allow them to be in a relaxed state as you practice self massage.
Duration, intensity and frequency should be adjusted to meet your needs. Always start on the more gentle and slow side, add cushion when necessary and remember this is self care not punishment to the tissues. As you become more accustomed to the practice your body may be able to tolerate more intensity or more frequent massage, but this will be very individual and more does not necessarily equal better.
Avoid: nerves, bones, visible swelling, bruises, broken skin, trachea, carpal tunnel. Those with osteoporosis will want to be mindful of your positioning (may be best to do at the wall rather than laying down) and avoid putting any pressure on the bones. Pregnant mamas, avoid abdominal points and sacrum, laying on your back or belly. Avoid deep vein thrombosis, blood clots or if on blood thinners. Be careful around varicose veins, site of lymphedema or if you have fibromyalgia.
Always talk with your healthcare provider first or if you have any concerns.
Part of the beauty of self massage is it’s accessibility. You can, of course, get fancy and buy all sorts of products and gadgets but simple tools will work wonders and they’re generally items you can find laying around the house. The tools include myofascial release balls or tennis balls, foam rollers or sticks, yoga blocks, rolled up blankets and even balled up socks can work (especially if you need something gentle). It’s also helpful to have some extra blankets/towels, bolsters/pillows nearby to help set yourself up to be comfortable and relaxed or to add a little cushion on top of a prop should you find the sensation too intense.
Self Myofascial Release: Techniques
Compression
Sustained pressure generally held for 30-90 seconds
Good for trigger points, tension relief, neuromuscular re-education
Rolling
Moving the ball/tool in the direction of the muscle fibers
Slow process, explore for areas of tenderness which may be a sign of dehydration
Good for hydrating the tissue, reorganizing the myofascial planes
Cross Fiber
Rolling or rocking the ball/tool across the muscle perpendicular to the muscle fiber direction
Good for areas with more significant cross links, stimulates fibroblast cells to lay collagen fibers in the desired orientation, tissue hydration
Pin & Stretch
Maintain compression on the tissues while they move through their range of motion
Note: this is not a big stretch of the tissues, remember we’re not looking to stretch the tissues during SMFR but rather using this technique to restore and enhance the full range of motion
Good for reducing adhesions, restoring more functional movement by reorganizing myofascial planes, stubborn areas
Contract & Relax
Hold compression as you engage and relax the muscle being compressed
Good for encouraging a resistant muscle to relax, restoring neuromuscular awareness and feedback
Winding
Press the ball into the skin and twist the ball to wind the skin (and underlying tissues) around it to create a shearing force to the fascia beneath the skin
Good for restoring movement between the fascial planes and other tissues, joint mobility, tissue hydration, enhancing proprioception, stimulates parasympathetic (rest/digest) response
Shearing
Maintaining pressure on the ball/tool as your drag the skin across it
Good for tissue hydration, more hydrating than compression alone
Now, that was a lot of information and it may feel overwhelming. When it comes down to it though, we’re just rolling around the floor or against the wall with balls or foam rollers underneath us. These techniques are great to get to know as you become more comfortable with self massage or are looking for a specific response but aren’t necessary to memorize especially when you’re just getting started. If you’re brand new to self massage and have no contraindications, I recommend viewing this process as an investigation. Seeking out areas of hidden or not so hidden tension, watching your reaction and how you’re able to relax and soften into the sensation. One more time, less is more, so start soft, start small and pause when you're done or in between sides to notice the difference. That moment of noticing is as powerful as the practice itself. Next week we’ll cover how to make the effects of SMFR last longer, and I’ll have a video going over some of the most loved spots so you can see these techniques in action!