Both foam rolling and stretching should be part of your recovery arsenal (after all, foam rolling is different from stretching). Stretching is one practice you can use to loosen up your muscles, but foam rolling is a form of myofascial release (more on that below). While this may feel good for your muscles, it’s not the main purpose.

Myofascial release is a process that helps loosen connective tissues known as fascia “so we can move better,” says Theresa Marko, PT, DPT, MS, which involves foam rolling, scraping and trigger point therapy.

Carrying tension in the fascia can affect your workouts just as muscle knots do. If you’re feeling sore or tight, it may be time to consider using myofascial release tools at home.

What is Myofascial Release?

Fascia is “a thick, dense connective tissue that covers all the muscles, muscle groups, and bound areas of our abdomen,” Marco explains. Fascia provides support and forms a barrier between different tissues, such as your muscles and the blood vessels that run to and between them.

Like muscles, fascia “can contract in an area” because they have elastic properties and contract when we move, Marco says. This contraction restricts joint movement and mobility, so that’s where myofascial release comes in.

Because fascia runs throughout our body, they can cause a wide-stretching effect when contracted. Tight fascia in your shoulders or neck can cause tightness and immobility in your lower legs, Marco offers. This means spending some time on your fascia can relax your entire body, allowing for better movement from the neck to the ankles.

Before you stock up on myofascial release tools and get to work, there are a few things to keep in mind. “Myofascial release isn’t really meant for a lot of stress,” Marco says. “You can achieve the same result by applying lighter pressure.”

So don’t overdo it, especially if the area you’re working on feels tender.

9 Best Myofascial Release Tools to Use at Home

1. Kiba massage lacrosse ball

Lacrosse ball  Myofascial Release Tool

Lacrosse balls are one of the easiest and cheapest tools for myofascial release, but there is a caveat. Because they are smaller, they dig deeper than larger tools. If you have sensitive joints, apply gentle pressure.

Available on Amazon.

2. Littlemum Neck and Trapezius Trigger Point Massager

Littlemum Neck and Trapezius Trigger Point Massager |  Myofascial Release Tool

We get it. Your workout let you down. But don’t skip myofascial release just because you’re ready to relax. Lie back and let the massager nodes do their work on your trigger points.

Available on Amazon.

3. Body back trigger point back massager

Body Back Trigger Point Back Massager |  Myofascial Release Tool

You don’t need a friend to help you with this trigger point massager. It’s handy for anyone struggling with shoulder mobility as it moves around your neck, shoulders and upper back very easily.

Available on Amazon.

4. Vulken Acusphere 4 speed high-intensity vibrating massage ball

Vulken Acusphere 4 Speed ​​High-Intensity Vibrating Massage Ball |  Myofascial Release Tool

Consider it a step up from your standard lacrosse ball. It offers four different vibration speeds to help get deeper into tight areas.

Available on Amazon.

5. Yancey Muscle Roller Stick

This roller stick is like a handheld foam roller. Instead of using your body weight to position it under the sore muscle, you run this myofascial release tool where the work needs to be done. It’s a handy tool for anyone with sore quads.

Available on Amazon.

6. Toloko Percussion Massage Song

Toloko Percussion Massage Song  Myofascial Release Tool

This model is less expensive than other massage guns, but it provides the same vibrations to relax fascia and get blood flowing in tight areas.

Available on Amazon.

7. Vertebral mountable muscle massage ball

Vertebral Mountable Muscle Massage Ball |  Myofascial Release Tool

Is your upper back bothering you? Mount it on your wall and back it up for trigger point therapy in those hard-to-reach places.

Available on Amazon.

8. OPTP Pro-Roller Soft Density Foam Roller

OPTP Pro-Roller Soft Density Foam Roller |  Myofascial Release Tool

The wide, smooth surface of this foam roller makes it perfect for beginners in myofascial release – especially if you feel tender. Use your body weight to adjust how much pressure you put into each movement.

Available on Amazon.

9. Double lacrosse ball massage tool

Double Lacrosse Ball Massage Tool |  Myofascial Release Tool

You can use two lacrosse balls, but a joint tool makes it easier to hit your lower back, without the risk of one going out of place.

Available on Amazon.

Leave a Reply

Your email address will not be published.