Get your questions answered about the myofascial release roller –

If you’re not familiar with myofascial release, you might be surprised when someone at the gym rolls a foam roller over their body. The scene may seem a bit silly, but in reality, the habit is very useful for practitioners of sport.

The explanation of the name of the technique comes from the junction of myo (muscle) with fascia (tissue). The release is a self-massage that reduces tension in the muscles caused by the intensity of training, poor posture and even injuries.

We took the main questions about the accessory with personal trainer Rafael Trindade (@coachrafatrindade), from the 4Perform performance center, so you can use it as a great ally in your training!

What are the differences between each accessory variation?

There are several myofascial release rollers. The foam roller is very good for releasing large muscles such as hamstrings, quadriceps, lats and buttocks. Sticks and balls, on the other hand, are more focused on small muscles or specific points where you want to release them.

What modalities is it indicated for?

I often say that myofascial release is part of a body education process and can be used in all types of training (running, bodybuilding, crossfit…). If the musculature is tired, there is no reason not to use the roller in recovery. Some of my students even have their own accessories and use them as soon as they wake up.

Should it be used before or after training? Is there a difference?

It’s worth using the accessory before exercises in the muscles that will be most demanded in training. In the post, consider two situations in which release is very welcome: immediately after exercise, still in the gym, and 24-48 hours later, when TMD occurs (muscle pain late).

See also: 4 rules that make stretching work

For release to be effective, does it have to hurt?

Pain does not have to be a rule, but we must apply optimal pressure to the target muscle for the release to be, in fact, effective, and this can hurt a little. Each person has a certain ability to bear painso I talk to the student to find out how much it is bothering her and I conduct the activity always according to her limits.

Can stretching replace myofascial release?

Despite being important, stretching does not replace release, which manages to reach the muscles in isolation, providing pressure in specific places that the body needs.

And more: The care you need to take to avoid training injuries

Can everyone use the roller or should anyone who has a muscle injury or is recovering be careful?

Everyone can use it, after all it is a self-massage. In relation to injuries, the release can even stimulate muscle recovery by increasing irrigation sanguine Of region.

What is more indicated: self-massage or release by someone else?

It is important that you know your body so that you can carry out self-liberation. But it is always indicated that there is a professional to conduct the technique, or if possible, to release it for you.