You can perform myofascial release on yourself at home. You can find videos online with basic myofascial release techniques. You'll use a foam roller or roller massager to gently apply pressure to your fascial tissues.
Self-myofascial release, or self-massage, can help you work deep into fascia, breaking up scar tissue and adhesions, or knots, and making the tissue more pliable, says O'Connor.
Although there are many immediate benefits from self myofascial release, actual reconstruction of the fascia occurs over time, taking anywhere from six to 24 months (unlike muscle repair, which can take six to eight weeks). The key is to do a little myofascial release every day.
Most injury to fascia heals within a six to eight week period.
Massage therapists can help with a technique called Myofascial Release that uses sustained pressure to loosen and lengthen constricted fascia. Cupping therapy is another technique that stretches and lengthen fascia with the use of vacuum cups.
If fascia is stuck, it squeezes the structures it surrounds, inhibiting movement and circulation. If fascia is not moving freely the whole area will experience pressure, malnourishment and ultimately painful restriction in movement and at rest.
In addition to improving fascial health, drinking clean water can also reduce aches and pains in the body. Dehydration can cause the body to become more susceptible to pain and inflammation, which can lead to chronic conditions such as arthritis and fibromyalgia.
What Does Fascia Have To Do With Emotional Trauma? Fascia can harden and become dehydrated also as a result of emotional trauma and the body's response to extreme stress. This dehydration, tightening, and hardening decreases the space between the fibers and increases friction and irritation inside the fascia.
The stretch works to break down your dense fascia, but it's okay if you don't feel anything, because you can't feel your fascia.
Foam rollers may help stretch and loosen restricted fascia so the muscles and joints under them can move freely without pain. However, you need to use a foam roller the right way for it to be effective.
Once fascia is adhered together and the muscle becomes congested and tight, consuming large quantities of water still results in dehydration. The excess water that is consumed is simply eliminated rather than absorbed.
Causes of weak fascia
Some examples of what can harm fascia include: poor posture, stress-induced muscle tension, remaining in one position for prolonged periods of time. The most common fascia issues are in the hip. This causes many people back, leg, glute and hip pain and movement restriction.
To get the fastest results, we usually recommend rest, Graston Technique, ice and stretching exercises in conjunction with each other. Ice is an excellent at-home remedy that will immediately numb the pain and physically decrease the inflammation.
Our bodies are able to “remember” or “store” emotions. Because our fascia makes up such a large part of our physical being, it is also the primary source for storing our emotions. Our bodies hold this information below the conscious level as a protective mechanism and become state or position-dependent.
There are many tools to perform self-myofascial release, but if you're using a foam roller, it will be important to only target dense areas of muscle tissue such as the calves, hamstrings, quadriceps, and gluteals. Areas to avoid with the foam roller include the abdomen, low-back, chest (for women) and the neck.
There are certain body regions that should be avoided during this type of massage. First, any body region where there is active inflammation or infection. Second, any body regions that are bruised or have sustained recent trauma. Third, any body regions that are fragile, such as the ribs.
Lack of blood supply to the muscle causes lactic acid to build up, over time this can solidify with calcium deposits and is often the reason we hear a crunching sound when trying to realise the knots.
Vitamin B12 and folic acid inadequacy are more strongly related to chronic myofascial pain syndromes (MPS) than others. Insufficient vitamin B12 and folic acid reduces blood cell production. Blood cells carry oxygen to the muscles and plays a role in energy metabolism.
A restriction of the fascia may cause symptoms such as fatigue and motor incoordination.