Recovery

Rolling out the Science with Myofascial Release

Posted on by Daniel Chapelle
03
Nov

Whether it’s foam rolling out my calves before a heavy squat session or applying static pressure to a stubborn trigger point between my shoulder blades; for as long as I can remember myofascial release has been an integral component of my pre-training warm up & post-training recovery. Despite it’s habitual inclusion in my routine, is it actually supported by science?

As a competitive bodybuilder we’re always on the lookout for ways to gain that extra one percent. Thus, it’s no surprise that researchers have turned their attention to evaluating foam rolling, massage therapy, and trigger-point interventions and their influence on muscle soreness, recovery, flexibility, and performance. In this article, we’ll explore what the most recent evidence says about myofascial release in in strength sports and whether these techniques are worth the investment.

What Is Myofascial Release?

“Myofascial release” (MFR) refers to techniques designed to manipulate the fascia;  connective tissue that resembles webbing around the muscle and supports it in an effort to reduce tension, improve mobility, and alleviate pain.

Techniques fall into two broad categories:

  • Manual myofascial release: Includes massage therapy, such as deep tissue or sports massage.

  • Self-myofascial release (SMR): Includes tools like foam rollers, massage balls, and trigger-point canes.

Despite its popularity, MFR is not universally understood or standardised & thus different practitioners and athletes use varying intensities, durations, and tools to achieve it’s benefits.

How Does it Work? Underlying Mechanisms

Although myofascial release is widely used, the exact physiological mechanisms behind its effects are still being explored. Several overlapping theories attempt to explain how massage, foam rolling, and trigger-point therapy lead to changes in muscle function, soreness, and mobility. In other words, we’re still a bit unsure.

1. Mechanical Effects on Fascia and Muscle

Myofascial release is thought to influence the viscoelastic properties of fascia and muscle by mechanically deforming soft tissues. This may temporarily reduce tissue stiffness, promote fluid exchange, and improve the “glide” between fascial layers, which in turn can enhance mobility (Schleip et al., 2012; Wiewelhove et al., 2019).

Foam rolling and manual pressure may also induce thixotropy, which describes a phenomenon where tissue viscosity decreases under stress, allowing greater freedom of movement post-intervention (Behm & Wilke, 2019).

2. Neurological Modulation of Pain and Tone

One of the most widely supported mechanisms is it’s influence on the neurological system. Myofascial release likely stimulates mechanoreceptors which modulate muscle tone and pain perception via spinal and supraspinal pathways (Aboodarda et al., 2015; Schleip, 2003). This neural input can decrease motor unit excitability, reduce perceived muscle tightness, and increase stretch tolerance.

Foam rolling also appears to affect the central nervous system’s pain regulation system, including diffuse noxious inhibitory control (DNIC), which contributes to increases in pressure-pain thresholds (Wilke et al., 2018). In other words, myofasical release work seems to reduce muscular tonicity & our perception of pain.

3. Circulatory and Metabolic Changes

Massage and foam rolling have been shown to increase local blood flow and lymphatic drainage, which may accelerate the clearance of metabolic byproducts like lactate and creatine kinase (CK) (Davis et al., 2020; Dakić et al., 2023). This could reduce inflammation and muscle soreness post exercise.

Although studies show only modest changes in objective markers like CK and lactate, the improvements in subjective recovery may still be meaningful, especially in combination with other strategies (Zhou et al., 2024).

4. Psychological and Placebo Effects

A final & often overlooked mechanism is psychological. Athletes frequently report improved mood, reduced stress, and better training readiness after MFR even when objective measures remain unchanged. This may be due to the relaxing nature of the intervention, the ritual of self-care, or simple expectation effects (Wiewelhove et al., 2019; Dakić et al., 2023).

These perceptual changes may enhance recovery, increase motivation and ultimately create better adherence to training, which should not be underestimated in the context of long-term progress. Not to say it’s benefits are purely psychological, but we can’t underestimate the power of the Placebo Effect.

What Are The Benefits?

1. Flexibility and Range of Motion (ROM)

Perhaps the most consistent benefit of myofascial release is improved joint mobility. Multiple systematic reviews and meta-analyses confirm that foam rolling and massage can significantly enhance range of motion in both the short and long term (Antohe et al., 2024; Martínez-Aranda et al., 2024; Wiewelhove et al., 2019). These improvements typically occur without compromising muscle strength or power.

For example, one 2024 review showed that trigger-point therapy and foam rolling produced moderate increases in ROM across joints like the hips, shoulders, and knees (Antohe et al., 2024). Another meta-analysis noted a ~4% increase in flexibility following foam rolling interventions, with greater effects when rolling was done prior to exercise (Wiewelhove et al., 2019).

Thus, incorporating myofascial release work to your mobility routine may be a great strategy to improve your ROM & thus technique for various movements; whether it be squat depth or overhead positioning for presses & pulls.

2. Reduced Pain Sensitivity

Foam rolling and massage are effective for reducing delayed-onset muscle soreness (DOMS), particularly when used after exercise. A 2024 meta-analysis by Zhou et al. found that self-myofascial release (SMR) applied post-exercise reduced soreness significantly at 24 to 72 hours post-training. Alongside this participants reported less pain sensitivity to touch or pressure which indicates an improved pain threshold (Zhou et al., 2024).

Massage has shown similar benefits. A systematic review covering over 1,000 athletes concluded that massage post-exercise consistently reduces soreness and perceived fatigue. Likely due to improved circulation and a modulation of the nervous system (Davis et al., 2020).

The use of trigger point therapy, which is a type of myofascial release intervention that applies a very direct point of a pressure to a muscle; seems to reduce localised pain and improve ROM. Static pressure on latent trigger points (e.g., in the calves or hamstrings) increases pain thresholds and may improve local muscle function. However, evidence for performance enhancement in strength sports remains sparse (Wilke et al., 2018; Antohe et al., 2024).

In other words, myofascial release work might also be advantageous as a post-workout recovery strategy for alleviating soreness. Additionally, trigger point therapy could potentially be useful to more direct muscles that feel “locked up” to reduce localised discomfort & improve function.

3. Recovery and Perceived Readiness

Doubling back on the Placebo effect, MFR may help athletes feel better and bounce back more quickly, even if objective performance measures don’t drastically change.

Studies report improvements in subjective markers like perceived recovery, muscle tightness, and fatigue. For example, one trial found that using a foam roller for 120 seconds per muscle group after a fatiguing jump protocol reduced lactate accumulation and soreness, and enhanced recovery perception (Skurska et al., 2024).

Psychological factors may also play a role. Several reviews note that MFR’s positive effects may be partly due to reduced stress, improved mood, and placebo effects (Dakić et al., 2023; Wiewelhove et al., 2019).

4. Strength and Power Performance

The influence on myofascial release work & direct improvements to strength & power isn’t so promising. From what we can observe it doesn’t seem to enhance maximal strength or power, but it also doesn’t hinder it.

One meta-analysis evaluated the acute effects of foam rolling and found only negligible changes in sprint speed, jump height, and strength output when used pre-exercise (Wiewelhove et al., 2019). Post-exercise rolling slightly attenuated fatigue-related performance drops, with ~3% better sprint and strength performance compared to controls.

Similarly, massage therapy showed no improvements in strength, jump, or endurance measures across 29 studies (Davis et al., 2020). Interesting stuff, as massage is often a strategy used to “loosen” muscles for better performance.

The take home here is that from a research perspective; you shouldn’t expect much change (improved or reduced) to direct strength or power gains from myofascial release. However based on my own personal anecdote, I often feel stronger in a movement when my positioning is better i.e. ROM has opened up due to prior self-myofascial release.

The Wrap Up

Myofascial release isn’t an immediate fix for pain, nor is it going to make bigger, faster, or stronger overnight; but it can help you feel & move better before & after intensive training. Whether through foam rolling, massage, or trigger-point work; MFR is a low-risk, moderate-reward strategy that fits seamlessly into most bodybuilders routines due to it’s supported benefits for improved flexibility, pain tolerance & physical/mental readiness.

References

  1. Antohe, B. A., Alshana, O., Uysal, H. Ş., Raţă, M., Iacob, G. S., & Panaet, E. A. (2024). Effects of myofascial release techniques on joint range of motion of athletes: A systematic review and meta-analysis of randomized controlled trials. Sports, 12(5), 132. https://doi.org/10.3390/sports12050132

  2. Dakić, M., Toskić, L., Ilić, V., Đurić, S., Dopsaj, M., & Šimenko, J. (2023). The effects of massage therapy on sport and exercise performance: A systematic review. Sports, 11(6), 110. https://doi.org/10.3390/sports11060110

  3. Davis, H. L., Alabed, S., & Chico, T. J. A. (2020). Effect of sports massage on performance and recovery: A systematic review and meta-analysis. BMJ Open Sport & Exercise Medicine, 6(1), e000614. https://doi.org/10.1136/bmjsem-2019-000614

  4. Martínez-Aranda, L. M., Sanz-Matesanz, M., García-Mantilla, E. D., & González-Fernández, F. T. (2024). Effects of self-myofascial release on athletes’ physical performance: A systematic review. Journal of Functional Morphology and Kinesiology, 9(1), 20. https://doi.org/10.3390/jfmk9010020

  5. Skurska, A., Ozimek, M., Boberska, M., Ostrowska, B., & Witkowski, M. (2024). Recovery effect of self-myofascial release treatment using different types of foam rollers. Scientific Reports, 14, 5761. https://doi.org/10.1038/s41598-024-58654-w

  6. Wiewelhove, T., Döweling, A., Schneider, C., Hottenrott, K., Meyer, T., Kellmann, M., Pfeiffer, M., & Ferrauti, A. (2019). A meta-analysis of the effects of foam rolling on performance and recovery. Frontiers in Physiology, 10, 376. https://doi.org/10.3389/fphys.2019.00376

  7. Zhou, J., Jia, D., Mao, J., & Xu, Y. (2024). Preventive effect of foam rolling on muscle soreness after exercise: A systematic review and meta-analysis. Journal of Bodywork and Movement Therapies, 40, 1890-1898. https://doi.org/10.1016/j.jbmt.2024.04.019

  8. Aboodarda, S. J., Spence, A. J., & Button, D. C. (2015). Pain pressure threshold of a muscle tender spot increases following local and non-local rolling massage. BMC Musculoskeletal Disorders, 16, 265. https://doi.org/10.1186/s12891-015-0749-0

  9. Behm, D. G., & Wilke, J. (2019). Do self-myofascial release devices release myofascia? Rolling mechanisms: A narrative review. Sports Medicine, 49(8), 1173-1181. https://doi.org/10.1007/s40279-019-01149-y

  10. Schleip, R. (2003). Fascial plasticity–a new neurobiological explanation: Part 1. Journal of Bodywork and Movement Therapies, 7(1), 11-19. https://doi.org/10.1016/S1360-8592(02)00067-0

  11. Schleip, R., Müller, D. G., Klingler, W., & Wilke, J. (2012). Fascia: The underestimated tissue. Deutsches Ärzteblatt International, 109(44), 736-741. https://doi.org/10.3238/arztebl.2012.0736

Daniel Chapelle

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