How to do Graston technique on yourself


Graston Technique, a form of instrument-assisted soft tissue mobilization (IASTM), is often used by healthcare professionals to help patients relieve pain, increase range of motion, and improve soft tissue function. It’s important to note that self-application of the Graston Technique is not typically recommended due to the risk of injury and the specialized training required to perform these techniques correctly. However, I can provide general information about the Graston Technique and considerations for self-care that may be helpful.

Understanding the Graston Technique

1. Principles of Graston Technique:

  • The Graston Technique involves using specialized stainless-steel instruments to gently scrape or rub parts of the skin.
  • It aims to break down scar tissue and fascial restrictions, typically caused by injury or chronic inflammation.

2. Benefits:

  • It can increase blood flow, reduce pain, and promote healing in the soft tissues.
  • Helps in improving flexibility and range of motion.

3. Professional Application:

  • Typically administered by trained professionals such as physical therapists, chiropractors, or athletic trainers.
  • Requires an understanding of anatomy, tissue pathology, and healing processes.

Self-Care Alternatives

1. Understanding Limits:

  • Self-application lacks professional assessment and precise technique.
  • There’s a risk of aggravating the injury or creating new ones.

2. Gentle Self-Massage:

  • Use of foam rollers or massage balls to gently massage and mobilize the soft tissue.
  • Focus on light pressure and slow movements to avoid injury.

3. Stretching and Mobility Exercises:

  • Regular stretching can enhance flexibility and tissue health.
  • Mobility exercises improve joint range of motion.

4. Heat and Cold Therapy:

  • Applying heat can relax muscles and increase blood flow.
  • Cold therapy may reduce inflammation and numb pain.

Precautions and Recommendations

1. Consult a Professional:

  • Before attempting self-care, especially for persistent pain or injury, seek advice from a healthcare professional.
  • They can provide specific exercises and techniques suited to your condition.

2. Recognize Red Flags:

  • Severe pain, swelling, or any form of discomfort beyond mild soreness should be a signal to stop and seek professional help.

3. Learning Proper Technique:

  • If keen on IASTM, consider professional training or at least consulting with a therapist who can guide on safe practices.

4. Focus on Overall Wellness:

  • Incorporate regular physical activity, proper nutrition, and adequate rest into your routine for overall tissue health.


While self-application of the Graston Technique is not advised due to the specialized skills required, understanding its principles can guide effective self-care strategies. Always prioritize safety and consult healthcare professionals for personalized advice. Remember, self-care is about gentle, consistent practices that promote long-term health and well-being.

References and Further Reading

For more detailed information on the Graston Technique and safe self-care practices, consider the following resources:

Note to Readers

This article does not replace professional medical advice. Always consult with a healthcare professional before attempting new treatments or exercises.

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