Why is myofascial release important?

Myofascial release can temporarily increase joint range of motion and pre- and post-exercise performance while reducing post-exercise muscle soreness. Many people use myofascial release to relieve tightness in their tissues, release tension, and enhance relaxation.

Is myofascial release safe?

While no safety guidelines have been suggested for myofascial release, it is considered safe for most people. However, it is wise to obtain medical screening and clearance before performing myofascial release, especially if you have a medical condition, injury, or pain. Avoid foam rolling if you have congestive heart, kidney, or other organ failures; a bleeding disorder; or a contagious skin condition.

What are the benefits of myofascial release?

Myofascial release can help temporarily increase joint range of motion, potentially improving exercise performance. It may also help relieve tension and aid in post-exercise recovery. Many people find myofascial release to be relaxing after the session is complete.

How do you prevent injury with myofascial release?

Myofascial release could help prevent sports-related injuries by preventing neuromuscular fatigue. More research is necessary to determine whether myofascial release can prevent injuries. It's wise to perform other warm-up activities before your workout and not rely solely on myofascial release for injury prevention.

What are the proper techniques for myofascial release?

The proper techniques for myofascial release depend on the tool you are using. Perform myofascial release before any dynamic or static stretching exercise or as part of your cool-down routine. Use the tool on tight and tense tissues or those you focused on during your training. Slowly apply pressure on the desired area until you locate the most tender spot. Hold while breathing deeply and relaxing until you feel a reduction in tension or soreness, approximately 30 to 90 seconds. Release and move to the next area.

The 7 Best Myofascial Release Tools of 2023

Did you wake up feeling extra tight, stiff, or sore this morning? Your muscles and connective tissue might benefit from a little TLC with myofascial release. Myofascial release is a physical therapy technique that addresses sensitivity in the fascia, the connective tissue that surrounds and supports every muscle in your body. And with the right myofascial release products, you can get these benefits from the comfort of your home.

By addressing specific trigger points within the fascia where the pain originates, you can help reduce pain and ease tension and tightness. When purchasing a myofascial release tool, it’s important to consider versatility, intensity, and ease of use. We reviewed different types of myofascial release tools for features like material, ergonomics, price, and more. A board-certified physical therapist from our Review Board also reviewed this article for medical accuracy surrounding myofascial release, and how to use and evaluate myofascial release tools.

Here are the best myofascial release tools on the market, from foam rollers to massage guns and more.

Our Top Picks

Best High-Density Foam Roller:

LuxFit Premium High-Density Foam Roller at Walmart

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Best Multi-Density Foam Roller:

Trigger Point Performance GRID 1.0 Foam Roller at Amazon

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Best Trigger Point Wand:

Thera Cane Massager at Amazon

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Best TENS Unit:

TechCare Pro TENS Portable Massager at Walmart

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Best Massage Ball:

4KOR Fitness Ultimate Massage Ball Set at Amazon

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Best for Feet:

TheraFlow Foot Massage Roller at Amazon

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Best Muscle Roller:

URBNFit URBNFit Muscle Roller at Amazon

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In This Article

Our Picks
What to Look For
FAQ
Why Trust Verywell Fit

4.8

Amazon

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Our top pick, this classic active recovery tool covers a lot of ground at an affordable price. A high-density foam roller gives you the ability to apply as much pressure as you need without compromising its shape, even after heavy use. Great for massaging the major muscle groups in your legs and back, this smooth roller uses molded polypropylene foam technology and is water-repellent.

It’s safe to use the roller often before and after exercise to relieve excess muscle tension and tightness. The foam roller is also made in the United States and backed by a full one-year warranty.

Price at time of publication: $14 for 6x12 Inch (Pack of 1)

Amazon

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If you want a foam roller with a little more versatility, consider this multi-density design from TriggerPoint Performance. The varied surface of this EVA foam roller uses unique technology to help give your muscles a more targeted massage experience. The result? Lasting relief from post-exercise aches and pains. Regular sessions with a multi-density foam roller can also better prepare your muscles to stave off injuries.

Made with high-quality materials, this foam roller is built to last and hold its shape over its lifetime. It also comes with a one-year warranty.

Price at time of publication: $37

What Experts Say

"Myofascial release can help people reach their fitness goals by reducing tissue restrictions that limit motion so that more mobility can be achieved when exercising or training, and it can help reduce post-exercise soreness. Start slow and put the body part being treated in a position of relaxation. Apply only enough pressure for mild discomfort at most and see how you feel. You can do more or less once you see how you respond.”
—Erin DiGangi, PT, physical therapist in La Grange Park, IL

Amazon

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If you’re looking for a tool that focuses specifically on relieving trigger point pain instead of massaging larger muscles, consider the Thera Cane. Ergonomically designed with six treatment balls along the length of the cane, it enables you to reach any point on your back and underneath your shoulder blades easily.

What’s more, you are in complete control of the amount of pressure you use, so the myofascial release can be as gentle or as deep as you need. You can use the Thera Cane Massager from both seated and standing positions. People with a limited range of motion in their arms especially appreciate the reach it provides.

Price at time of publication: $50 for Blue

Amazon

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Transcutaneous electrical nerve stimulation (TENS) is a pain relief method that sends a mild electrical current into connected electrode pads that stick directly to the skin above the muscle you’re trying to soothe. The electrical current cues your body to release natural pain relievers called endorphins, which stop pain signals in the brain. When using TENS, the intensity should be strong, but it should always be comfortable. Used by doctors and physical therapists worldwide, TENS can assist with pain relief, injury recovery, and persistent knots.

This TENS unit from TechCare is an excellent option for home use. It features 24 different massage modes with 20 levels of adjustable intensity strength, so you can customize the therapy you give to your muscles in need. Two electrode pads allow you to cover a larger area simultaneously, and the rechargeable battery lasts up to 20 hours between charges.

Price at time of publication: $31

Courtesy of Amazon

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Sometimes it’s easiest to access trigger points with a ball, and this three-piece set from 4KOR gives you all the options you need for optimum sore muscle recovery. It includes two sizes of the 4KOR FIREBALL, which features a grip-strong TPR tread and a unique groove pattern for effective deep tissue therapy.

It also includes a lacrosse ball, a popular choice of physical therapists targeting everything from hard-to-reach areas on the back to hands in need of carpal tunnel relief. When you can’t seem to access the painful trigger point with a foam roller or a massage stick, reach for a massage ball next.

Price at time of publication: $43 for 4.75" and 3.2" Fireball Set and Lacrosse Ball

Amazon

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If you struggle with plantar fasciitis, give this foot massager from TheraFlow a try. It uses two independent rollers so you can massage both of your feet at the same time, and its unique nubs and ridges are specifically designed to help knead, stimulate, and relax the soft tissue in your feet.

It’s particularly effective in relieving tension felt in your arches and toward your heels. The massager is also lightweight, making it easy to relocate throughout your home, depending on where you want to use it, and it fits easily in a backpack for when you want to take it with you on the go.

Price at time of publication: $12

Courtesy of Amazon

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When you aren't finding relief from a standard foam roller, it might be time to turn to a massage tool that can alleviate pressure and tension in a deeper way. If you don't want to spend the money on an expensive massage gun, this muscle roller deserves a spot in your recovery routine.

The slim design sets this lightweight tool apart: Sandwiched between the ergonomic, non-slip handles are three trigger-point grids that rotate around the axle-like rod. The rollers are made of plastic but have an almost rubbery feel, so they aren't too firm or soft.

Price at time of publication: $16 for Wide in Teal

What Our Editors Say

"While I like traditional foam rollers for general recovery, this muscle roller helps me target my muscles more deeply. I use it mostly on my calves and hamstrings. The handles let me control the amount of pressure I'm applying with the rollers. I've found it especially helpful at relieving the occasional charley horse cramps."
—Ashleigh Morley, Commerce Editorial Director

Final Verdict

At the end of the day, the best myofascial release tool is the one that feels best for your body. But if we had to choose three tools from this list to create our ultimate myofascial release kit, we’d go with LuxFit Premium High-Density Foam Roller, the 4KOR Fitness Ultimate Massage Balls Set, and the TheraFlow Foot Massage Roller. Each fills its own unique piece of the trigger-point and muscle-relief puzzle, and each is reasonably priced for the benefits they provide.

What to Look for in a Myofascial Release Tool

Versatility

Since you have both muscle tissue and connective tissue throughout your entire body, it’s important to equip yourself with a set of tools that can safely and effectively address tightness, stiffness, and soreness in each area. For instance, foam rollers are a great starting point, but they can’t do it all.

Intensity

In your myofascial release toolkit, you want the ability to vary intensity based on the area of the body you’re working on and your existing tolerance levels for myofascial release therapies. It’s a good idea to have mild, mid-level, and more aggressive options to choose from so you always have what you need right when you need it.

Ease of Use

Since you’ll likely be using these tools solo, it’s important that you feel comfortable and confident in operating them correctly. If one feels burdensome to hold or use, it’s probably not the right tool for you. You want to feel like you have control of the tool during a myofascial release session so you can successfully and safely address your problematic trigger points.

Frequently Asked Questions

Why is myofascial release important?

Myofascial release can temporarily increase joint range of motion and pre- and post-exercise performance while reducing post-exercise muscle soreness. Many people use myofascial release to relieve tightness in their tissues, release tension, and enhance relaxation.
Is myofascial release safe?

While no safety guidelines have been suggested for myofascial release, it is considered safe for most people. However, it is wise to obtain medical screening and clearance before performing myofascial release, especially if you have a medical condition, injury, or pain. Avoid foam rolling if you have congestive heart, kidney, or other organ failures; a bleeding disorder; or a contagious skin condition.
What are the benefits of myofascial release?

Myofascial release can help temporarily increase joint range of motion, potentially improving exercise performance. It may also help relieve tension and aid in post-exercise recovery. Many people find myofascial release to be relaxing after the session is complete.
How do you prevent injury with myofascial release?

Myofascial release could help prevent sports-related injuries by preventing neuromuscular fatigue. More research is necessary to determine whether myofascial release can prevent injuries. It's wise to perform other warm-up activities before your workout and not rely solely on myofascial release for injury prevention.
What are the proper techniques for myofascial release?

The proper techniques for myofascial release depend on the tool you are using. Perform myofascial release before any dynamic or static stretching exercise or as part of your cool-down routine. Use the tool on tight and tense tissues or those you focused on during your training. Slowly apply pressure on the desired area until you locate the most tender spot. Hold while breathing deeply and relaxing until you feel a reduction in tension or soreness, approximately 30 to 90 seconds. Release and move to the next area.

Why Trust Verywell Fit

As a former personal trainer, seasoned health writer, and avid exerciser, Alena Hall understands how important it is to pick the right workout tools and accessories for you. She is always exploring the latest and greatest wellness tools, machines, and gadgets, but more importantly, Alena carefully considers the quality and various features that make these fitness products worthwhile investments.