Myofascial release (MFR) is a therapeutic technique used to treat skeletal muscle immobility and pain by relaxing contracted muscles, improving blood and lymphatic circulation, and stimulating the stretch reflex in muscles. The fascia is a thin, tough, elastic type of connective tissue that wraps around most structures within the human body, including muscles. It plays a crucial role in providing support and protection, and it also enables tissues to slide and move past each other.
Injuries, inflammation, trauma, repetitive movements, or poor posture can cause the fascia to become tight, resulting in pain, muscle tension, and restricted movement. Myofascial release aims to address these issues by applying gentle pressure and sustained stretching to the myofascial connective tissues.
There are two main types of myofascial release techniques:
- Direct Myofascial Release: Involves applying a gentle and sustained pressure directly on the restricted fascia. This pressure is maintained until the therapist feels the tissue release and soften.
- Indirect Myofascial Release: Involves gentle stretching and allowing the fascia to ‘unwind’ itself. The therapist uses a gentle stretch to create slack in the tightened fascia, which encourages it to release tension.
How Myofascial Release Helps:
1. Pain Reduction: By releasing tension in the fascia and muscles, myofascial release can help alleviate chronic pain conditions such as fibromyalgia, lower back pain, or temporomandibular joint disorders (TMJ).
2. Improved Range of Motion: Tight fascia can restrict movement and flexibility. Myofascial release helps restore the elasticity and function of muscles and fascia, improving range of motion and joint flexibility.
3. Injury Prevention and Recovery: Athletes and active individuals use myofascial release techniques to prevent injuries by maintaining optimal muscle and fascial health. It also aids in faster recovery from workouts or injuries by enhancing circulation and reducing muscle soreness.
4. Stress Relief: Myofascial release techniques can induce relaxation responses in the body, reducing overall stress levels and promoting a sense of well-being.
5. Enhanced Circulation: By releasing tight fascia, blood and lymphatic circulation improves, which enhances the delivery of oxygen and nutrients to cells and promotes the removal of metabolic waste products.
Evidence and Research:
Schleip, R., & Müller, D. G. (2013). Training principles for fascial connective tissues: Scientific foundation and suggested practical applications. Journal of Bodywork and Movement Therapies, 17(1), 103-115.
- This article provides insights into the scientific principles behind fascial training, including myofascial release techniques.
Ajimsha, M. S., Al-Mudahka, N. R., & Al-Madzhar, J. A. (2015). Effectiveness of myofascial release: Systematic review of randomized controlled trials. Journal of Bodywork and Movement Therapies, 19(1), 102-112.
- A systematic review that evaluates the effectiveness of myofascial release based on randomized controlled trials, highlighting its benefits for various musculoskeletal conditions.
Barnes, M. F. (1990). The basic science of myofascial release: Morphologic change in connective tissue. Journal of Bodywork and Movement Therapies, 4(4), 231-238.
- This article explores the morphological changes in connective tissue with myofascial release, providing a foundational understanding of its physiological effects.
Findley, T., & Chaudhry, H. (2009). Stecco fascial manipulation in the management of chronic equine back pain. Journal of Bodywork and Movement Therapies, 13(4), 364-375.
- While focused on equine applications, this study discusses the application of fascial manipulation techniques similar to myofascial release and their effectiveness in managing chronic pain.
Castro-Sánchez, A. M., Matarán-Peñarrocha, G. A., Arroyo-Morales, M., Saavedra-Hernández, M., Fernández-Sola, C., Moreno-Lorenzo, C., … & Aguilar-Ferrándiz, M. E. (2011). Effects of myofascial release techniques on pain, physical function, and postural stability in patients with fibromyalgia: A randomized controlled trial. Clinical Rehabilitation, 25(9), 800-813.
- This randomized controlled trial investigates the effects of myofascial release on pain, physical function, and postural stability in patients with fibromyalgia, providing clinical evidence of its therapeutic benefits.