Ways to Relieve Fascia Pain (Yoga therapy works in the same manner as physical therapy — the therapist creates a routine and you practice it at home between visits.) Foam rolling: Try a foam roller, a cylinder of hard foam that you roll your body over to release tension. It's a form of self-massage.
With self-myofascial release, you achieve the benefits by using a foam roller or a particular massage ball to treat yourself. As we mentioned, it's usually not as effective as working with a trained therapist. But it is beneficial and can be used to help maintain muscle and tissue flexibility.
At first, you will feel an elastic or springy give and this is fool's gold. It feels like a release. It feels like a bit of change. However, the tissue will just spring back once the pressure is disengaged.
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.
Often this is a hugely relaxing and enjoyable treatment that is non-invasive with minimal pain or discomfort. I would be remiss to not let you know, though, that other times there can be rather intense discomfort as ribs, joints, and other things begin to move in ways they haven't been able to for too long.
Fascia-Related Muscle Pain and Stiffness
Factors that cause fascia to become gummy and crinkle up (called adhesion) include: A lifestyle of limited physical activity (too little movement day after day) Repetitive movement that overworks one part of the body. Trauma such as surgery or injury.
Most people who have plantar fasciitis recover in several months with conservative treatment, such as icing the painful area, stretching, and modifying or avoiding activities that cause pain.
Accidents, abnormal posture, repetitive movements, overextension injuries, or inactivity can all lead to fascial damage.
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.
Myofascial release therapy is a type of gentle, constant massage that releases tightness and pain throughout your myofascial tissues. First, your healthcare provider will locate trigger points, or knots, in your fascial tissues. Then, they'll gently apply pressure until they feel the tension release.
Myofascial Release brings about an increase of hydration of the ground substance, the collagen fibres and the whole of the fascial system. It increases the distance between the collagen fibres, and restores elasticity, allowing for further hydration and a decrease in compression around other structures.
Stay physically active: Move around as much as possible instead of sitting. Make sure to get regular exercise. Stretch frequently: Stretching makes your fascia more flexible. This can help lessen pain and inflammation.
Muscles that aren't getting enough nutrients are more prone to knotting up and staying constricted. Be sure to get your B Vitamins, potassium, magnesium and calcium.
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.
With myofascial pain, there are areas called trigger points. Trigger points are usually in the connective tissue (fascia) or in a tight muscle. Myofascial pain often goes away with treatment.
Heat therapy: Applying heat to sore muscles can help relax the fascia, improving your range of motion and reducing muscle pain. 5. Foam rolling: Foam rolling, or massaging your muscles with the help of a foam roller, helps stretch and loosen your fascial tissue.
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.
Gentle exercise, stretching, and staying well hydrated can help keep your fascia healthy, and many people find relief using self-massage, tennis balls, and foam rollers. However, sometimes it's a good idea to get some help from the pro's.