Untangling the Tension: A Beginner’s Guide to Myofascial Release
If you’ve ever stood up after a long meeting and wondered why your hip suddenly feels 20 years older than the rest of you, or why that tiny knot in your shoulder from sleeping in the wrong position can turn into full-blown neck and back pain, you’re not alone. Many of the mystery aches and pains we deal with day to day can be traced back to one place: your fascia.
Long days, hard workouts, stress, and even stillness can all settle into the fascial layers beneath the skin. Over time, that subtle tension can become stiffness, pain, limited mobility, or discomfort. Luckily, myofascial release offers a simple, effective way to release those restrictions and help your body move more freely. And even luckier—you can perform myofascial release on yourself with easy techniques that take just a few minutes a day.
To understand how the fascia works and how to do myofascial release, we turned to one of Western’s resident recovery experts, myofascial release practitioner and ISSA personal trainer, Katie Fichtenbauer.
What Is Fascia?
To make sense of fascia, think of the structure of an orange.
Katie explains it like this:
“Fascia is your body’s hidden web—a connective tissue that wraps around every muscle, organ, and bone. It’s what gives your body shape and structure. Think of it like the white pith and lining of an orange. The peel is like your skin, the slices are your muscles and organs, and the thin layers of white that hold everything together are your fascia.
Every part is connected, and when you press or peel one area, it affects the entire orange. The same is true for your body. What you do to your skin, you do to your entire system. When fascia is healthy, it’s supple and fluid, allowing you to move freely. When it becomes tight, dehydrated, or restricted from things like sitting, stress, or injury, it can limit motion and create discomfort in unexpected areas because everything is connected.”
What is Myofascial Release?
Myofascial release is a hands-on technique designed to ease tension in the fascia. Instead of zeroing in on one muscle, the goal is to work with the system—the network of tissue that connects everything. When that network gets tight or restricted, it can throw off movement, cause pain, or just make you feel stiff and tense.
During myofascial release, a practitioner applies sustained pressure to specific points or areas of restriction—sometimes holding for several minutes—to soften the tissue and allow it to lengthen. There’s no kneading or quick motion like a massage. Instead, they’ll sink into the tissue gradually, waiting for your body to soften rather than forcing anything to happen. Sessions often include guided breathing, subtle stretching, and light movement to encourage the tissue to release.
The Benefits of Myofascial Release
Releasing fascial restrictions can have a whole-body ripple effect. According to Katie, most people notice improvements in:
Tightness in the hips, neck, shoulders, and back
Easier movement and faster recovery between workouts
Stress relief and more active parasympathetic response (aka your rest-and-digest mode)
“It’s not just about muscles,” Katie says. “It’s about how your entire system communicates. Releasing fascia helps your body move, your breath flow, and your mind settle.”
Basically, everything works better when your fascia is healthy and flexible.
Who Would Benefit from Myofascial Release?
Katie puts it simply: “Anyone who moves, sits, breathes, or feels stress.”
Athletes use it to recover faster and move better. Desk workers use it to undo hours of sitting. Runners and lifters use it to prevent injury and improve muscle activation. And anyone dealing with tension, anxiety, or fatigue can benefit from its nervous system regulation effects.
Basically, if you have a body, myofascial release can help you feel your best!
Try Self-Myofascial Release
You don’t need any special skills to start releasing your fascia! Try these simple techniques from Katie:
Foot Roll
Place a tennis ball under your foot and slowly roll from heel to toe for 1–2 minutes on each side. This tiny move can release tension throughout the entire body.
Thoracic Spine Melt
Lie on a foam roller horizontally beneath your upper back. Take slow breaths and let your spine gently extend over it. Perfect for counteracting desk posture.
Hip Release
Sit on a lacrosse ball under one glute. Cross the other ankle over your knee and shift slowly to find tight spots. Breathe into the sensations and hold for 30–60 seconds.
And above all:
Move slowly. Breathe deeply. Notice where your body holds on—and let it soften.
Guided Self-Myofascial Release at Western
If you want expert guidance and a structured way to fit recovery into your week, we’ve got options.
Join Katie every Monday at 6:00am for “That’s a Stretch.” This class uses foam rollers, lacrosse balls, and guided stretching to help you wake up your body, improve mobility, and release tension in your fascia.
Need a little extra attention?
For deeper support, try an Athletic Recovery Session with Katie. This fully customized session may include stretch therapy, cupping, scraping, and percussion work to release fascial adhesions, unwind tight muscles, and restore healthy movement patterns. It’s designed to reduce pain, enhance performance, and leave you feeling lighter—physically and mentally.
And for guided at-home sessions, mindset tools, breathwork, and workouts, check out the Mindfulness Athletics App—your portable coach for recovery and movement. Explore it here: Mindfulness Athletics
Recover Better at Renew
Myofascial release is just one part of the recovery experience at Western. Visit Renew to explore cryotherapy, compression therapy, red light therapy, vibration therapy, and other services designed to help you feel your best.
Learn more at westernracquet.com/renew-at-western
