MFR for Joint Conditions
Chronic joint injuries or illnesses are common limitations in physical activity. However, this inactivity can result in increased symptoms, compensation musculature of movement patterns, weakening or hypertension in their muscles, and a decrease in overall mental health and overall wellbeing.
Myofascial release techniques (MFR) have been specifically helpful to increase mobility, range of motions, reduce pain levels and compensatory movement patterns and muscle tension. MFR works by targeting fascia which is the second-largest sensory organ behind our skin. MFR is a compassionate practice that is both accessible and easy to use that provides a valuable self-care tool to release tension, restore hydration, and reconnect people to their body for improved function, relaxation and support injury/illness.
Fascia is influenced by our movement patterns and posture by communicating between our muscles, organs and nervous system. The communication function of the fascia allows MFR techniques to be beneficial by increasing a person’s body awareness through enhancing their interception. Improved internal awareness can aid in reducing the intensity of pain or physical tension associated. Therefore, MFR not only assists with physical symptoms but can also reduce pain levels.
The techniques and tools can be used to manipulate muscles and fascia in order to free up tension and adhesions, bring hydration, and promote fluid movement around the body. There has been an improvement in range of motion, pain levels and gait/posture which has in turn assisted with increased mood, better sleep, and daily activities.
In summary, by incorporating myofascial techniques that target areas that may be holding responsibility for pain or restrictions, MFR may help restore the fascial structure, improve range of motion, down-regulate pain, and assist with improving posture or movement patterns. Here are a few MFR techniques that may be helpful when working with the hip joint condition.
Place ball below the outer edge of the hip below, breath & let the ball sink in. Work the whole area, leaning back, bend the top leg and place foot behind to increase intensity you can lift & lower bottom leg.
Place the ball on your quad starting above the knee & work slowly up the thigh. Roll & compress on trigger points. The lower leg can relax or slowly moving heel to glutes.
- TENSOR FASCIAE LATAE (TFL)
Top of ITB – Lay on your side, place the ball on the front of your hip (at your pocket), below bony protrusion. Compress then move lower, cover the whole outer edge of the hip.
- ERECTOR SPINAE & QL
Place two balls on either side of the spine, pausing to compress in the lower, middle and upper back. Pause in the lower back, take knees to one side and pause. Repeat the other side.
Place ball underfoot – make slow circles under the foot, pause on trigger points at toe mounds, ball of foot and arch, scribble the heel, roll from toes to heel covering the entire surface.