Myofascial release is a manipulative treatment that attempts to release tension in the fascia due to trauma, posture, or inflammation. Connective tissues called fascia surround the muscles, bones, nerves, and organs of the body. Points of restriction (Trigger Point) in the fascia can place a great deal of pressure on nerves and muscles causing chronic pain. Self-Myofascial Release can be done by using Foam Roller, Massage ball, Massage Stick or any tools that has a special design to roll or stock on your muscle.

1. Increase Sports Performance

A Study (Wilke J, 2018) conclude that the use of a foam roller, applying static compression to latent Myofascial trigger points, might help sportsmen to resolve impairments of muscle function and optimize performance.


2. Easing sore muscles and reducing inflammation.

One small study (Pearcey GE, 2015) of eight male participants found evidence that foam rolling after exercise may help reduce delayed-onset muscle soreness.


3. Increase Range of Motion

Researchers (Škarabot J, 2015) found evidence of 11 adolescent athletes that a combination of foam rolling and static stretching was most effective for increasing range of motion. This was compared to static stretching or foam rolling alone.


4. Temporarily reduce appearance of cellulite

Cellulite is the dimpled-looking skin that commonly occurs in the thigh region. It forms when fatty tissue deep in the skin pushes up against connective tissue. New York City-based dermatologist Whitney Bowe, MD, agrees that the Foam Rolling is essentially plumping up the dermis, which overlies the pockets of fat that tend to bulge in cellulite. This makes it hard to see the uneven fluctuations beneath as easily—hence the improvement in the appearance of cellulite.


5. Treatment for fibromyalgia symptoms

Fibromyalgia is a chronic condition that causes widespread pain around the body. The pain stems from a problem in the way the nervous system processes pain signals.

Fibromyalgia also causes symptoms like tiredness, depression, and mental fog.

In one study (Ceca D, 2017) of 66 adults living with fibromyalgia, participants who foam rolled for 20 weeks reported that they felt better and had less pain intensity, fatigue, stiffness, and depression than those who didn’t try SMR techniques.



Wilke J, Vogt L, Banzer W. Immediate effects of self-myofascial release on latent trigger point sensitivity: a randomized, placebo-controlled trial. Biol Sport. 2018 Dec;35(4):349-354. doi: 10.5114/biolsport.2018.78055. Epub 2018 Aug 31. PMID: 30765920; PMCID: PMC6358529.

Pearcey GE, Bradbury-Squires DJ, Kawamoto JE, Drinkwater EJ, Behm DG, Button DC. Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. J Athl Train. 2015 Jan;50(1):5-13. doi: 10.4085/1062-6050-50.1.01. Epub 2014 Nov 21. PMID: 25415413; PMCID: PMC4299735.

Škarabot J, Beardsley C, Štirn I. Comparing the effects of self-myofascial release with static stretching on ankle range-of-motion in adolescent athletes. Int J Sports Phys Ther. 2015 Apr;10(2):203-12. PMID: 25883869; PMCID: PMC4387728.

Ceca D, Elvira L, Guzmán JF, Pablos A. Benefits of a self-myofascial release program on health-related quality of life in people with fibromyalgia: a randomized controlled trial. J Sports Med Phys Fitness. 2017 Jul-Aug;57(7-8):993-1002. doi: 10.23736/S0022-4707.17.07025-6. Epub 2017 Jan 31. PMID: 28139112.

Prepared by:

Lee Kwok Zheng

Your Physio Subang

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