Myofascial Release (AKA Foam Rolling) at Home

By Michael Hering, LMT

Throughout history, the concept of myofascial release has been both misunderstood and questioned. When we can’t see something happening inside the body, it’s easy to dismiss it. Yet modern science now recognizes that many symptoms, diagnostic labels, and even chronic diseases are linked to blockages in our body’s bio-energy, often caused by a prolonged inflammatory response.

When the body experiences injury, surgery, or inflammation, it creates myofascial restrictions: tight, hardened areas within the connective tissue (fascia) that can exert up to 2,000 pounds per square inch of pressure on sensitive structures. This immense tension acts like a straightjacket around muscles, nerves, blood vessels, and bones, leading to pain, decreased motion, and dysfunction.

These restrictions often don’t show up on standard medical tests like X-rays or MRIs, which can make chronic pain frustratingly mysterious. The resulting symptoms may eventually be labeled as fibromyalgia, chronic fatigue, arthritis, migraines, asthma, TMJ, bowel or menstrual disorders, and more. Myofascial release (MFR) helps dissolve those restrictions, easing pressure and allowing the body’s natural healing processes to resume.

In essence, symptoms are only the tip of the iceberg. The real cause often lies deeper within the fascial network.

Myofascial What?

To understand myofascial release, we first need to understand fascia.

Imagine a strong, dew-covered spider web wrapped around a shrub. Now imagine that, instead of air, the spaces between the threads are filled with a clear, fluid gel. That’s fascia. A three-dimensional matrix of connective tissue that surrounds every muscle, organ, nerve, blood vessel, and even individual cells. It holds everything in place while remaining flexible and adaptable.

Because fascia connects the entire body, an injury or restriction in one area can cause symptoms somewhere else. For example, knee pain might actually stem from tight fascia in the lower back. When fascia loses its fluid, pliable state due to injury, inflammation, repetitive activity, dehydration, or even emotional stress, it hardens and tightens—like pulling one thread on a sweater and watching the whole fabric bunch up.

When pain occurs, the body’s natural response is to protect the area by tightening surrounding muscles. Over time, this creates a cycle of restriction and reduced blood flow, leading to even more pain. What began as a small injury can snowball into a much larger issue.

What Is Myofascial Release (MFR)?

Myofascial release is a gentle, hands-on therapy that works to soften and lengthen restricted fascia, restoring movement and balance. Rather than forcing tissue to relax, MFR uses sustained, gentle pressure to allow the fascia to “melt” and reorganize.

Think of it like pressing into a stick of cold butter. A sharp jab won’t get you far—but steady pressure allows your finger to slowly sink in. That’s exactly how MFR works on the body: slow, intentional, and deeply effective.

Trained massage therapists and chiropractors use this technique to release tension and improve circulation, but you can also perform Self-Myofascial Release (SMFR) at home to maintain healthy fascia and reduce pain.

How to Do Self-Myofascial Release at Home

Whether you see a professional or not, SMFR is a powerful way to support your fascia daily. You don’t need fancy tools—start with what you have:

• Tennis ball or lacrosse ball

• Gentle foam roller

• Weighted massage ball

• Thera Cane or even your hands

Begin by slowly palpating (feeling) areas of the body that feel dense, tender, or restricted. Signs of myofascial restriction include:

1. Pain or discomfort, sometimes radiating elsewhere.

2. Skin that doesn’t glide smoothly over underlying tissue.

3. Dense, ropey, or tender spots that feel “stuck.”

Once you find a restriction, apply gentle, sustained pressure using your tool of choice. You may feel mild discomfort, warmth, or aching—these are normal sensations as the fascia releases. Hold the pressure for at least 30 seconds (often up to 2 minutes) while breathing deeply. If the pain feels sharp, stop immediately.

You can enhance the release with a “pin and stretch” method—maintain pressure on the area while moving the nearby joint or muscle through a slow, gentle range of motion. Avoid forcing the tissue; fascia responds best to patience, not aggression.

Remember: Fascia is designed to transmit force, not absorb it. Too much pressure can skip over the very layer you’re trying to help.

For video demonstrations and SMFR tutorials, visit washparkchiro.com/video-library.

Conditions That Benefit from Myofascial Release

• Back and neck pain

• Fibromyalgia and chronic fatigue syndrome

• TMJ and jaw pain

• Carpal tunnel and repetitive strain injuries

• Disc herniations and sciatica

• Sports injuries and post-surgical pain

• Headaches and migraines

• Scoliosis and postural dysfunctions

• Pediatric and infant movement issues

The Bottom Line

Fascia is one of the most fascinating—and overlooked—systems in the human body. It connects every structure and responds dynamically to stress, trauma, and emotion. When it becomes restricted, it can create widespread pain and dysfunction.

Myofascial release helps restore the body’s natural balance by gently releasing those restrictions, improving blood flow, and re-establishing mobility. Whether performed by a skilled therapist or through daily self-care, it’s one of the most powerful tools available for long-term healing and prevention.

So the next time you feel stiff, achy, or “off,” remember: the problem might not be where you feel it—it might be in the fascia that connects it all.

Be sure to ask us at Washington Park Chiropractic if you need a proper diagnosis or treatment plan - we can help!

Michael Hering, LMT, specializes in Sports Massage and myofascial release. He is also a Human Biomechanics Specialist Level 1. Michael is on staff at Washington Park Chiropractic.