08/08/2026
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In my Papa Bear Cat aka mentor's own words. Rest well John Barnes, you are well loved and missed!
Myofascial Release: Athletic, Sport, and Dancing Injuries
By John F. Barnes , PT, LMT
11/18/2020
I graduated from the University of Pennsylvania in 1960 as a physical therapist. Back in those days, massage
therapy was part of physical therapy education. When I first graduated, every referral I got from a physician said the same thing, "hot packs, ultrasound, massage hot packs, ultrasound, massage." I just remembered moving the ultrasound over somebody's back and thinking: "I went to college for this?" I think I got better
results from the ultrasound on the days they forgot to plug it in!
Because I'd developed great respect for massage therapy during my education, I decided to become a licensed massage therapist. That decision turned out to be one of the best in my life.
Muscles, Fascia, and Pain: Myofascial Restrictions and the Body
Myofascial release combined with massage is wonderful; each enhancing the effectiveness of the other. Traditional stretching only releases about 20 percent of the fascial system. It
doesn't release the other 80 percent-the collagenous barrier of the fascia! system-which, in the past, has been ignored. We were taught that the fascial system covers the muscles-and it certainly does-but the fascial system also surrounds and profoundly influences every muscle, every fascicle, and every microfibril down to a celllular level. Fascia tightens down from trauma and shortens the muscle. A shortened muscle loses power and goes into spasm, resulting in pain. But it doesn't end there. Myofascial restrictions also
produce crushing pressure on pain sensitive structures, and that pressure compresses the circulatory system; the lymphatic system that lies within the myofascial component. This crushing pressure of the restricted area pulls the osseous structures too close together, jamming the facet joints and bulging discs, putting pressure
on adjacent nerves. This creates spasm, pain, and dysfunction. Osseous structures are being pulled out of alignment. Now the body is being pulled into a struggle within itself and limits optimal performance. And as we all know, optimal performance is crucial to athletes training and competing in their chosen sport.
How Fascial Manipulation Helps Athletes
Myofascial release, in combination with massage therapy, is ideal to use very gently prior to any athletic endeavor or performance. This will help enhance their performance, add to the fluidity of their motions and prevent possible injury. During the game or performance, if an injury has occurred and you happen to be on
the health care team attending to the athlete, massage therapy in its lighter forms can help assist the person get back on the field and/or help decrease the pain associated with the injury. Obviously, do not place pressure into the fascial system where there have been recent fractures, dislocations, concussions and/or bleeding. Fascial restrictions can create enormous pressure on pain sensitive structures, resulting in what I call a "straitjacket." All physical therapy modalities and various forms of massage, energy work, body work, manipulation, and mobilization release a portion of the fascial system. Unfortunately, none are as effective at
releasing the "straitjacket myofascial release. This is why it is so important to incorporate myofascial release your practice to resolve the totality of the problem.
Myofascial Stretching for Athletes
Myofascial stretching is very different than traditional stretching and all its various manifestations. Traditional stretching only releases about 20 percent of the fascial system or myofascial complex. I am sure you have all done some stretching for yourself over the years, and you may have noticed some progress.
But then you probably noticed that the progress stopped. No matter how long or hard you stretched, it just didn't seem to improve. This is the problem with the proverbial straitjacket (as well as the fact that myofascial restrictions do not show up on any standard testing}.
Myofascial Unwinding: A How- To
I would like to describe a myofascial stretch to do on yourself focusing on the hamstring/gastrocnemius area. Stand in front of a stable table or a large rock, something that won't move. Bend forward at the waist to approximately 90 degrees and place your elbows and forearms on the solid surface making sure to
support your back. Have your feet spread open comfortably and now imagine you have a string, lifting your trunk off your pelvis. From your hips begin to hinge forward until you feel resistance throughout the posterior aspect of your lower extremities. Instead of forcing into it, at this point, lift towards
the ceiling until you feel resistance again. Wait here and eventually you will begin to feel a tingle or pins and needles effect. You will eventually feel a softening and a new range of motion. Move into this gently. As you do this, you may also notice that your body may begin to move spontaneously. Allow this to occur. This is what we
call myofascial unwinding. This particular technique can be extremely helpful in elongating the posterior aspect
of the lower extremities and the lumbosacral areas. The key is timing, attempt to hold for five minutes longer
and always release the pressure very slowly.
