Self Myofascial Release - Foam Rolling & Spikey Ball

What is myofascial release? Myofascial release (MFR) is a technique that focuses on releasing muscle tightness. There are many different ways to perform self myofascial release with foam rollers and spikey balls being two of the main ways. These are both relatively quick and easy techniques that anyone can do at home.

The fascia is thin white connective tissue that surrounds your muscles and holds them together allowing the muscles to stretch and contract. Damaged or tight fascia as well as the muscles becoming stuck in contraction can causes tightness and pain in the affected muscles as well as soreness in surrounding areas. The aim of MFR is to stretch and loosen these tight areas allowing you to move more freely and help relieve pain.   

How it works? Although there isn’t a lot of research or scientific evidence into self-MFR there is a lot of anecdotal evidence that suggests it is a very valuable technique that many people can benefit from. The most common theory is that foam rolling or using a spikey ball allows the brain to pay more attention to the muscles that are being worked on. This extra attention from the brain can help the brain to relax the muscles being worked on and may help to increase blood flow.

What are the benefits?

• Reduces muscle pain/soreness – General pain and soreness is often associated with tightness. Using a foam roller or spikey ball can help reduce tightness and relieve pain.

• Increase range of motion (ROM) and flexibility – Regular self-MFR can assist in improving your flexibility or range of motion. This increased ROM has many benefits in everyday life.

• Prevent injury – Using a foam roller or spikey ball prior to intense exercise can help prevent injury by loosening the muscles, getting blood flowing to muscles and preparing them for the more intense activity.

• Aid in recovery – Using these techniques after exercise can assist with your recovery. They help to remove waste products such as lactic acid from the body and get oxygen to the muscles to commence the recovery/repair process.

• Increase blood flow – The pressure and friction created by using a foam roller or spikey ball creates heat and gets blood flowing to that area. Extra blood flow means extra oxygen and is what assists to provide a number of the other benefits including muscle repair, pain relief and increased ROM.

• Increase performance – Can help improve short term performance. This will be noticeable when using Self-MFR techniques prior to competition as it helps get your muscles warmed up and firing.

• Help relax – This is a psychological benefit that people often report. The release of muscle tension and increased blood flow to the muscles helps people get the feeling of relaxation.

Self-myofascial release is a very common and easy therapy that many people get a lot of good results from. I certainly think it can be very beneficial as part of your healthcare routine but as with all forms of therapy it is very much a personal preference and a matter of finding what works best for you. If you would like to discuss self-myofascial release further or would like any exercises or tips please ask us, we are more than happy to help.