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  • Writer's picture Sporty Healthy Habit


Myofascial release is a soft-tissue massage technique that physical therapists and athletic trainers use to help reduce muscle pain and improve flexibility. The term "myo" comes from the Greek word for "muscle," and "fascia" is the soft tissue that covers and supports all muscles in the body.

Exercise with Massage Ball
Exercise with Massage Ball

Myofascial release massage therapy is used to treat myofascial pain syndrome, a type of chronic pain condition. It happens when the myofascial tissue tightens and becomes sensitive due to an injury or inflammation caused by repetitive muscle use. Muscle tension, joint stiffness, and weakness are all common symptoms of myofascial pain syndrome. However, pain from this condition usually comes from certain areas in the muscles. And these sites are called "trigger points."

This article will explain myofascial release and how you can safely do it with massage balls at home.

What does myofascial release do to your body?

The human body is composed of soft tissues known as myofascial. Even though these tissues are joined, they can still move independently. The more we use the myofascial tissue and stretch them, the more flexible they become. But if you injure or overuse them, especially for repetitive movements, it creates tension in certain trigger points that causes pain and discomfort.

When you do a myofascial release, you gently and carefully stretch your soft tissues and muscles. As a result, you ease the tension in your body, which helps to reduce the pain and improve your flexibility.

Myofascial release massage therapy involves different methods that help to loosen the tension in the soft tissue. One of them is the structural myofascial release which focuses on stretching the whole muscle, from the head to the toes. This method is very common among physical therapists and athletic trainers. Another way to do myofascial release is to use your hands to put pressure on certain parts of the muscle or fascia where you feel the most pain. Self-myofascial release is a way to stretch your fascia by using your own body weight. Lastly, you can use tools like a trigger point massage ball that are specifically made to relieve tension in the myofascial tissues. Trigger point massage balls have rough surfaces with tiny particles that fit in between the muscles. It helps you put pressure on specific parts of the muscles to release tension and facilitate a deep massage. For myofascial release, it's better to use massage balls than to do it yourself or go to a spa. It costs less money and can be used anywhere. Also, experts say that trigger point massage balls can boost your blood circulation and increase your range of motion.

Are massage balls beneficial?

Yes, massage balls are beneficial in many ways. And they include:

Easy and Affordable

Everyone loves getting a massage at a spa. But it is expensive and requires your time. A normal massage session can take anywhere from one to two hours of your time. With massage balls, it’s different. You can get all the benefits of a professional massage by exercising with these balls regularly.

A wide variety of options

There are different types of massages like Swedish and hot stone massage. And not all spas offer every type of massage. If you need a special massage like a myofascial release, there might not be a spa near you that has this service. But with massage balls, you can easily buy a set that suits your needs. You can buy a trigger point massage ball for myofascial release. Or a large spiky massage ball for back pain. Whatever your requirement is, there is a massage ball that will meet it.

Improves blood flow

Using a massage ball helps to loosen your tight muscles. As a result, your blood circulation will improve. Also, some massage balls like spiky and trigger point massage create a lot of pressure in the body that boosts blood flow.

Promotes healing

Experts say that exercising with massage balls increases your blood circulation, which increases the supply of oxygenated blood and nutrients to the muscles. Hence, the inflamed and injured muscle receives more nutrients which can help them heal faster.

Aids stress management

According to research, too much stress is dangerous for our health and overall well-being because it creates a lot of tension in the body. Data shows that stress has been linked to the top five causes of death in America, including diabetes and heart problems. So, it is important that you manage your stress levels. Exercising with massage balls is one of the best ways to relax your tense muscle and manage your stress levels. Also, exercising with massage balls aids the release of feel-good hormones like endorphin, which improves your mood and helps you feel calm.

Reduce pain

Many people around the world are experiencing some level of pain. And when this condition occurs for an extended time, it is referred to as chronic pain. Many health conditions cause chronic pain, such as arthritis and carpel tunnel syndrome. Non-life-threatening conditions like muscle knots and myofascial syndrome can also cause chronic pain. Experts say that using a massage ball can help to ease your pain by reducing stress, promoting blood flow, and strengthening your muscles.

How often should you use massage ball?

Experts say you should use your massage balls at least once or twice daily. This is because exercising with a massage ball is unlike going to the spa once a week or monthly. It has less intensity than a spa massage. So, you have to use your massage balls regularly to achieve the same results.

What are the side effects of Myofascial Release with Massage Balls?

Doing a myofascial release with a massage ball is a deep tissue massage, and it’s not suitable for everyone. Overdoing it can cause muscle soreness and fatigue. A myofascial release with massage balls can also cause joint ache, irritation, and tenderness. So, if you experience any of these symptoms or feel intense pain, you should stop the massage balls immediately and speak to a physician or specialist.

Massage Ball Spikes
Massage Ball Spikes


Myofascial release is an effective massage therapy for treating myofascial pain syndrome. It is usually done by a physical therapist, athletic trainers, and professional massage therapist, which costs a lot of money. For an easier and more affordable option, you can use a massage ball to create a myofascial release at home. Doing this will help increase blood circulation, ease pain, and reduce stress levels; enabling you to live a happier and more productive life.

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