Sure, a good massage always feels good—but its benefits actually go a lot deeper (no pun intended). In the case of a technique known as myofascial release therapy, massage helps release tension in your connective tissue, which improves your circulation, reduces pain, and speeds up injury recovery. The best part? Although many people turn to professionals to perform myofascial release therapy (MRT), many of the techniques can be done by yourself at home.
Got questions? Here’s what you need to know…
Q: How does MRT work?
A: You or a therapist will apply pressure to the myofascial connective tissue that surrounds and supports your muscles. In areas of tightness or pain, this sustained pressure will help relax and lengthen the tissue, which improves your muscle’s ability to move and alleviates any discomfort. This can also improve your range of motion and increase the recovery time of muscle injuries.
Q: Does science support this?
A: Science is mixed. Some studies show that MRT can alleviate chronic pain and improve flexibility, but there’s not enough to conclude that it’s any better than other manual forms of therapy, such as basic massage or stretching. However, there’s no detriment to MRT—so if it feels good, why not do it? Some critics suggest that MRT might have a placebo effect, and the pain relief is psychological rather than physiological, but enough people with chronic pain, or athletes recovering from injury, see MRT as solution that works for them.
Q: What are the benefits?
A: Besides the fact that it feels good for just about anyone with muscle tightness or soreness, MRT can be used to treat specific conditions, such as fibromyalgia, by targeting pain points. MRT can also help athletes achieve better flexibility, recover between workouts, and alleviate discomfort from intense use of muscles. Some athletes engage in MRT before a workout to improve their mobility and after a workout to reduce soreness, as well as on rest days as a means of active recovery.
Q: How can I do it myself?
A: While some people have a physical therapist perform MRT, you are able to perform the right kind of massage at home with a foam roller, a massage ball, or a percussion gun. To achieve the best results, you should:
- Apply gentle, sustained pressure (30–90 seconds) to tender spots.
- Use slow, controlled movements— don’t rush through the rolling.
- Breathe deeply to help muscles relax and improve circulation.
- Avoid rolling over joints, bones, or very painful areas—stay on muscles.
- Do it before workouts for mobility or after workouts for recovery.
Self-Myofascial Release Techniques
Neck and Upper Traps
- Use a lacrosse ball against a wall or lie on the floor.
- Roll side to side under the base of your skull and traps.
- Hold pressure on tight spots for 30 seconds, then move away from those tight spots slowly.
Chest and Shoulders
- Press a lacrosse ball against a wall, rolling it over your chest and shoulders.
- Hold pressure on tight areas for 30 seconds before moving.
Upper Back
- Place a foam roller under your upper back while lying on the floor.
- Cross arms over your chest and roll up and down slowly.
- Pause on tight spots and breathe deeply.
Lower Back
- Use a foam roller at the base of your ribs, tilting slightly to one side.
- Roll slowly up and down, avoiding direct pressure on the spine.
Glutes
- Sit on a foam roller or lacrosse ball and cross one ankle over the opposite knee.
- Lean into the roller and gently roll side to side.
Quads
- Lie face down with a foam roller under your thighs.
- Roll from hip to knee, stopping at tender areas.
Hamstrings
- Sit with a foam roller under your hamstrings, rolling from knee to glute.
- If needed, add pressure by crossing one leg over the other.
Calves
- Place a foam roller under your calves and roll from ankle to knee.
- Cross one leg over the other for deeper pressure.
