Can You Really Roll Your Way to Better Health? All About Fascial Release

Take a quick scroll through TikTok and you’ll find plenty of videos touting foam rollers and how fascial release can improve one’s health by relieving physical and emotional tension. What is fascial release, exactly? And can it really help? A pair of experts with Baptist Health Orthopedic Care weigh in on the subject.

What is Fascia?

“Fascia is a continuous web of thin, connective tissue made of collagen that surrounds and supports tissues throughout the body, such as muscles, bones, blood vessels, nerves and organs,” explains Michael Swartzon, M.D., sports medicine physician with Baptist Health Orthopedic Care, program director of the FIU/Baptist Health Primary Care Sports Medicine Fellowship Program and associate professor at Florida International University Herbert Wertheim College of Medicine. “Not only does it provide structural support but it also helps your muscles work together.”

While they are all made of collagen, tendons and ligaments have a single purpose in a specific local area, Dr. Swartzon notes. Fascia helps organize tissue for its intended purpose. Unfortunately, he adds, fascia also has receptors that signal pain.

When Can Fascia Become a Problem?

According to Jason Perry, M.D., a primary care sports medicine physician with Baptist Health Orthopedic Care in Boca Raton, your fascia can get tight or “stuck” due to either inactivity or overuse.

“In a sedentary person, the fascia can lose its ability to slide against other fascial layers,” Dr. Perry says. “Repetitive activity is also traumatic to tissues, which leads to inflammation and scarring. In addition, surgery can also lead to thickened fascial tissue.”

He adds that what people call a muscle knot is actually a “myofascial trigger point”— a tight or tender spot in a muscle area that may ache locally or refer pain to other nearby spots. These trigger points can be relaxed with various forms of fascial release, also called myofascial release (myo = muscle; fascia = thin connective tissue).

What is Fascial Release?

Fascial release is a manual therapy myofascial technique, according to Dr. Perry. “When you apply gentle, sustained pressure on a fascia, it can reduce tightness, pain or trigger-point sensitivity in the myofascial tissues, thereby increasing their elasticity and mobility.”

This, he says, can benefit someone by reducing pain, improving range of motion and enhancing circulation. However, any benefits from fascial release are likely short-term, he adds, so repeating treatments on a regular basis is common.

Does Fascial Require a Specialist?

Myofascial pain syndrome needs a broader plan including exercise, physical therapy, and sometimes medical treatment, according to Dr. Swartzon.

Fascial release is typically done by a therapist, using various treatments such as the Graston Technique, in which the therapist uses a smooth metal tool to glide or press over muscles, tendons and fascia, Dr. Swartzon says. Foam rollers and massage percussion guns are other methods that can help release the fascia, as are Yoga and cupping.

“Using a foam roller or a massage gun can give temporary relief from soreness and improve mobility,” says Dr. Swartzon. “The advantage of these is that they can easily be done at home and there are many affordable options available for home use.”

Self-treating with fascial release is a reasonable approach for mild, temporary pain such as tightness or muscle pain after a workout or a long flight. However, Dr. Swartzon worries that some people may be missing something more serious, such as a tear or other structural issues.

His advice?

If the issue is persistent or worsening, it’s better to see a professional, such as a physician or physical therapist, Dr. Swartzon advises.

“Concerning symptoms or red flags would include sharp pain; radiating pain; numbness or tingling; weakness; swelling; unexplained pain; a recent injury or surgery, or pain that persists for more than one to two weeks,” he says. “Other patients who should seek professional care for fascial release would be those who have a blood-clot risk, osteoporosis or cancer treatment considerations.

Tips for Doing Fascial Release at Home

Dr. Perry says you can do gentle self-fascial release at home even without a foam roller or massage percussion gun. “You can use a massage ball, a massage stick, a tennis ball or even your hands—whatever you have available.”

He suggests thinking of fascial release not so much as “breaking up” tissue but as a “combination of slow and gentle pressure on the muscle along with stretching and breathing to help relax the fascia.”

Be careful, though, cautions Dr. Perry, as you don’t want to cause further injury to the fascia or anything else.

“Don’t roll directly over your joints, bones, spine/neck, ribs, abdomen, varicose veins, bruises, numb areas, inflamed areas or recent injuries,” he stresses. “Stick to the muscles in your arms, shoulders and legs. And if it’s your lower back that’s bothering you, don’t aggressively roll it,” he stresses. “Use gentle motions or better yet, see a clinician if that’s your main issue.”

Click here to learn more about the treatments and specialists available at Baptist Health Orthopedic Care.