Much of our myofascial pain (muscular pain) is manageable with at home exercises. However, there are sometimes a few hard-to-reach-places that need relief!
Most will use myofascial release to stimulate blood flow to sore muscles and promote healing. While we always promote coming in to see us first to access your injury and create your customized recovery plan, these are the three ways you can perform myofascial release at home.
Self-applied Myofascial Release Equipment
Massage balls, foam rollers and ergonomic canes are all easy-to-use myofascial release self care items. They are mainly recommended for repetitive stress injuries, chronic muscle pain or simply preventing or lessening soreness after a workout.
1. Massage Balls
You can get a variety of massage balls that are smooth, spikey, hard or soft. Depending on where you need to roll out your muscles you may need different sizes. A small to medium sized ball is best for the arches of your feet. They also are perfect for neck tension as it is just the right size to reach small trigger points. Larger balls are best for your legs or back. They distribute pressure to make it more comfortable – and more effective – as you roll out those tough spots.
Do not use massage balls and most other forms of massage on recent acute injuries.
Here are a few that we recommend: Reflexball / GRID Ball® / Franklin Fascia Ball
2. Ergonomic Massage Canes
This product is specific to myofascial release for upper body pains in your shoulders, neck or torso. They target pressure points for local massage to relieve stress injuries or tight muscles. You can achieve similar results by using a massage ball (or a lacrosse ball!) to work out similar knots, however if you have mobility issues this is ergonomically designed and recommended.
Here are a few that we recommend: AcuCurve / SKLZ ACCUSTICK / Body Back Buddy Original Myofascial Trigger Point Self Massage Tool
3. Foam Rollers
These are other examples of self applied massage tools that are great for maintaining healthy muscles post-workout routine and stretch.
This is just a sampling of what is out there for your pain management and relief needs while you are at home. If you aren’t sure which one is right for you that’s all right! We can point you in the right direction. We are here for you and your at home workout and/or pain relief needs to help keep your muscles limber and ready to move!