Myofascial release is a form of manual therapy that involves applying gentle, sustained pressure to the myofascial connective tissue restrictions to eliminate pain and restore motion. Myofascial release techniques are often used to treat chronic pain, muscle tension, and restricted range of motion. The goal of myofascial release is to stretch and soften the fascia, which is a thin, elastic connective tissue that surrounds and supports muscles and other structures in the body. When the fascia becomes tight or restricted, it can cause pain and discomfort. Myofascial release techniques are designed to help loosen and stretch the fascia, allowing for improved mobility and reduced pain.
Here are a few steps you can follow to perform myofascial release on yourself:
- Find a trigger point or area of tightness in your muscle. You can use your fingers to gently massage the area to identify any specific points that feel particularly tender or painful.
- Apply gentle pressure to the trigger point using your fingertips, knuckles, or a massage tool. You should use a firm but comfortable amount of pressure, and hold the pressure for at least 30 seconds.
- Gradually increase the pressure as the muscle begins to relax. You can also try using circular or back-and-forth movements to further release tension in the muscle.
- Continue to apply pressure and massage the trigger point until you feel a release in the muscle. This can take anywhere from a few seconds to several minutes, depending on the severity of the tension.
It's important to be gentle and listen to your body when performing myofascial release. If the pressure is too intense or causes pain, you should reduce the pressure or stop the massage. If you are unsure about how to perform myofascial release or have a chronic medical condition, it may be best to seek guidance from a trained massage therapist or other healthcare professional.
Also, deficiencies in nutrients such as Vitamin C, B1, B12, B6, Folic Acid, Malic Acid, and Magnesium can all exacerbate myofascial pain.