Every fitness buff knows that you’re only as strong as your recovery protocols. After all, “when you strength train, you don’t achieve the benefits from that lifting session immediately,” explains physical therapist Grayson Wickham, D.P.T., C.S.C.S., founder of digital movement platform Movement Vault. Instead, “lifting induces micro-damage to your muscles (and other connective tissues).” So, to reap the muscle-strengthening benefits of clanging and banging in the weight room, you have to give your muscle fibers the time and care they need to repair.
Hands down, prioritizing sleep and sound nutrition are the best things for muscle recovery, according to Wickham, as they give your body the goods (hormones, amino acids, etc.) your muscle fibers need for repair. However, once you’ve dialed in the basics, you get bonus points for incorporating additional measures, such as massage and stretching. Even better? The latest trend in muscle recovery marries all of them: self-myofascial release therapy, often referred to as just self-myofascial release or self-MFR.
Ahead, fitness experts break down the benefits of self-myofascial release for weightlifters and share tips for adding it to your recovery regimen.
- ABOUT OUR EXPERTS: Grayson Wickham, D.P.T., C.S.C.S., is a physical therapist and founder of the digital movement platform Movement Vault. Chris Zeiter D.C., is a doctor of chiropractic, soft tissue expert, and director of recovery at Fit Athletic Club in San Diego. Melissa Ellis, C.P.T., is a certified personal trainer and fitness specialist who uses myofascial release with all of her clients.
What Is Self-Myofascial Release?
Self-myofascial release is the therapeutic practice of easing adhesions and tension in your muscles and other connective tissues, according to doctor of chiropractic Chris Zeiter D.C., a soft tissue expert and the director of recovery at Fit Athletic Club in San Diego. That might sound like a lot of fitness mumbo-jumbo, but it’s more accessible and beginner-friendly than it might seem.
“Self-myofascial release involves applying pressure against your soft connective tissue to release tension and improve range of motion and muscle contraction,” says Zeiter. What sets it apart from other recovery protocols is that it can be done right from home and requires little more than a foam roller or lacrosse ball, making it accessible to lifters of all types. In fact, odds are you’ve given this therapy a whirl at some point, even if you didn’t know its name until now.
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In practice, self-myofascial release involves using a foam roller or mobility, trigger point, or lacrosse ball to identify tender spots, knots, and adhesions in your connective tissues, says Wickham. Then, you apply pressure to those areas—usually by pressing your body weight into the ball or roller—to break them down and release tension.
What Are The Potential Benefits of Self-MFR For Lifters?
The benefits of self-myofascial release ultimately come down to improved recovery and reduced risk of injury, which “together allow lifters to reach their goals faster,” says Zeiter. Understanding how, however, requires a quick lesson in anatomy and physiology. Ready?
The term ‘myofascial release’ translates to the release of muscle (myo) and fascia. If you spend your time trying to grow or strengthen your muscles, odds are you know that muscle is a soft tissue in the body that supports movement and helps you look strong in your stringers, shorts, and even sweats. But even the most committed athletes might not know that your muscles—as well as your tendons, ligaments, bones, nerves, and blood vessels—are wrapped in a casing of thin, gauzy tissue called fascia, shares certified personal trainer Melissa Ellis, C.P.T., a fitness specialist who uses myofascial release with all of her clients. “Not only does fascia give us structure, but this amazing, web-like matrix helps us move and assists our cells’ and systems’ communication with each another,” she explains.
When your fascia is healthy, everything in your body (e.g., muscles, joints, and blood) moves freely, according to Zeiter. But when your fascia becomes inflamed—due to overuse, sub-optimal form, bad posture, poor nutrition, and stress—your fascia becomes less pliable and adhesions form, which can have a cascade of negative impacts, he says.
For starters, tight fascia can interfere with your movement patterns, impacting lifting form and increasing the risk of injury. If the fascia in your lower back becomes too tight, for example, it can affect your ability to hit proper depth in your squat (or to hit it without injuring yourself). As a result, you won’t be able to strengthen your squat muscles (think glutes, hamstrings, quads, and calves) to the same extent.
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Meanwhile, tight fascia surrounding your upper back can limit your shoulders’ range of motion, which can keep you from performing the shoulder press with sound form and impede your ability to lift your arms overhead outside of the gym, Zeiter says. Continuing to (or trying to) press weight or reach overhead with this tightness can cause your lower back to compensate, leading to injury.
In cases like these, “myofascial release can help reduce [fascia] restriction, which allows athletes to lift with proper form and move in more smooth, coordinated patterns,” explains Zeiter.
The accumulation of fascial adhesions can also interfere with adequate blood flow to and from the arteries and veins, Zeiter adds. Blood supplies the muscles with the plasma, blood cells, and nutrients they need to recover and transports waste products away from them. So, as blood flow dips, the pace of recovery post-lift slows. “Using a foam roller after a strength session can help release the built-up tension, improve blood circulation, and ultimately speed up your recovery time,” he says.
Exactly How To Add Self Myofascial Release To Your Routine
For something so beneficial, self-administered myofascial release has a surprisingly low time commitment. “In total, you can get in a good session in under five minutes,” says Wickham.
If using it before a lifting session, he suggests targeting the muscles around the joints you’ll be calling on in your upcoming session. That means focusing on your calves, hip flexors, glutes, and quads before squats and your lats, shoulders, and pecs before overhead pressing.
If, however, you’re getting in a self-MFR session after a workout or on a rest day, Wickham suggests letting your body tell you where to focus your attention. “Whatever body parts feel stiff, achy, or are otherwise talking to you are the parts you should focus on,” he says.
Either way, if you have the option, Wickham recommends first getting started with a foam roller (which may be a gentler experience than starting with a ball). Begin by positioning the roller under your muscles and gently rolling back and forth. If any spot ‘speaks’ to you, spend 30 to 60 seconds rolling back and forth on that area, gradually increasing pressure, before moving on, he suggests. You can also pause on that spot and focus on allowing it to relax and release before engaging in more movement.
If you discover any deep or particularly pinpointed tender spots while using your roller, switch it out for a massage or lacrosse ball (just note that a lacrosse ball will likely be harder and more intense). You’ll use the exact same technique, “but the size and density of the ball will allow you to really apply pressure to adhesions in and below the muscles,” Zeiter says.
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Both approaches (though especially self-MFR with a ball) can bring on a lot of sensation, which is why your breath is essential throughout the process. “Your muscles are more likely to release on the exhale of a deep breath,” Zeiter says.
Depending on how much time you have (and how much TLC your muscles and fascia seem to require), you can spend as little or as much time doing self-MFR as you like.
After you wrap up, remember to drink extra H2O. “Myofascial release can release toxins, so it’s important to hydrate after any fascia release session to help flush out toxins released during it,” says Ellis.
Are There Any Risks To Self-Myofascial Release?
The biggest risk of self-myofascial release is going too hard, according to Wickham. “People think that more is better, but with myofascial release, you shouldn’t be in pain,” he says. “Feelings of pain are your body’s way of telling you that you need to back off.”
In addition to simply being uncomfortable, excess pressure can be interpreted by your nervous system as a threat, says Wickham. This additional strain on your nervous system works against your goals of facilitating recovery, ultimately making the practice more of a negative than a positive.
The key to keeping self-myofascial release on the beneficial end of the spectrum is to listen to your body and modulate the pressure based on the degree of pain or discomfort you’re experiencing. A good rule of thumb: If you can’t maintain a smooth, deep breath, you need to back off a bit.
When To See A Professional
Self-myofascial release therapy can be done on yourself, but there are also bodywork experts who can perform myofascial release on your body, says Wickham.
Whether or not hiring one of these experts makes sense for you depends on your finances, as well as your fitness goals. If you have an upcoming lifting meet or other competition, Zeiter suggests considering weekly sessions with a deep tissue masseuse, massage therapist, physical therapist, or similar expert trained in myofascial release to help keep your body in tip-top shape. (Even if you see an expert each week, though, you’ll still benefit from self-MFR as needed, he notes).
However, “myofascial release massage therapists often aren’t cheap, and likely your insurance won’t cover them,” says Wickham. Since self-MFR requires just a couple of easy-to-find tools, it’s a budget-friendly option anyone can access. “You can get the same results, sometimes better, doing a myofascial release on yourself versus seeing someone because you can also ensure you’re getting the right pressure,” he adds. Give it a try the next time you’re feeling tight, tender, or restricted, and feel your muscles melt like butter!