Quick answer. Between Iler Method® sessions, simple self-care tools help keep the tracking muscles released so tension does not rebuild before your next visit. A foam roller, massage balls, a percussion massager, heat, and ice. The key points: wait about 48 hours after your last session before starting, work the specific muscle groups addressed in that session, use firm but tolerable pressure, and keep it consistent. It supports professional work. It does not replace it.
By David Iler, LMT, CPT. Licensed massage therapist since 2004, certified personal trainer, and founder of Iler Method® massage therapy in Austin, Texas. Updated July 2026.
This guide is written for people working through a plan with a therapist, because the tools work best when they are aimed at a pattern someone has already mapped. If you are working on your own, the timing, pressure, and safety notes below still apply. What you will not have is the part that matters most, which is knowing which four or five muscles are actually driving your pattern.
Why self-care between sessions matters
The hands-on work releases your overcompensation pattern, but your daily routine keeps reloading it. The same forward-only living that built the pattern does not stop between appointments. Sitting, driving, facing forward for hours. I call this a linear life.
Self-care is how you hold the ground gained. When you keep the worked tracking muscles released between sessions, progress comes faster and lasts longer, because tension is not quietly rebuilding in the gap. This is the at-home half of the plan. The professional sessions resolve the underlying pattern. Your between-session work keeps it from creeping back. For more on how that overcompensation pattern forms in the first place, see our piece on muscle overcompensation.
Start 48 hours after your session
Give it about 48 hours after hands-on work before you start at-home therapy. Deep manual work can stir up some mild local inflammation as the tissue settles, and piling pressure on too soon adds to it rather than helping. Once that window passes, you are clear to begin.
Which muscles to work
Focus on the specific tracking muscles addressed in your last session, usually four or five. There is no need to work the whole body. The point is to keep the tissue that was just released from tightening back up, so target those exact areas rather than chasing every random ache. Your therapist will tell you which muscles to prioritize and which tool suits each one.
The tools and what each is for
You do not need all of these. A roller and a couple of balls cover most people. The rest are for specific spots.
- Foam roller. Best for broad release and circulation across large muscle groups, such as the tracking muscles running along the spine and the glutes.
- Massage balls. For pinpointing a specific trigger point or knot in a smaller area, like around the shoulder blade. Where the roller is broad, the ball is precise.
- Percussion massager. Fast, broad relief for larger muscles. Useful for the lower back and hip muscles. Keep it moving rather than jamming it into one spot.
- Handheld massager. Convenient for quick work on smaller muscle groups, like the upper trapezius across the top of the shoulder.
- Stretching strap. For maintaining length in a muscle after it has been released, rather than for the release itself.
- Heat and ice. For settling residual soreness between sessions.
Where not to use these
Most of the body tolerates this work well. A few places do not.
- The front and sides of the neck. Major blood vessels run through there. Work the upper trapezius and the back of the neck if your therapist has pointed you to them and leave the front and sides alone.
- Directly over bone, joints, or the spine itself. These tools are for muscle. Stay on the muscle.
- Anywhere with a recent injury, bruise, swelling, or varicose veins. Wait until it has resolved or ask first.
- If you take blood thinners, or have a circulatory condition, osteoporosis, or any recent surgery. Talk to your doctor before using a percussion massager at all.
None of this is exotic. It is the same judgment you would use anywhere else. If something feels wrong, it is.
How to use a tool, step by step
- Pick the tool that fits the muscle you are working.
- Lightly warm up the area first with gentle movement.
- Sink into the trigger point with firm pressure. The familiar good hurt, productive but tolerable, never sharp and never breath-holding.
- Hold for 30 to 60 seconds until you feel the spot soften and the nervous system stand down, then ease off.
- Move to the next point, keeping it balanced across the muscle groups you were instructed to work.
How often and how long
Daily is ideal during an active plan. Spend about 5 to 10 minutes on each muscle from your last session, using whichever tool works best for the area. Short and consistent beats long and occasional. A few focused minutes a day hold far more ground than one long session a week.
A note on pressure
Self-care should feel like productive pressure that eases as the tissue releases. It should not be sharp, it should not make you hold your breath, and it should not leave you sore for days. If a spot is that reactive, leave it for your therapist rather than digging at it. More pressure is not better here. Consistency is.
Frequently asked questions
When can I start using tools after a session?
Wait about 48 hours. Deep work can stir up some mild inflammation, and starting too soon only adds to it rather than helping.
How long should I spend on each muscle?
About 5 to 10 minutes per muscle, focusing on the four or five tracking muscle groups worked in your last session, ideally daily during an active plan.
How much pressure should I use?
Firm but tolerable, the productive good-hurt range that eases as the tissue softens. Sharp pain or breath-holding means back off immediately.
Can I just do this instead of coming in?
No. Self-care maintains the work and keeps tension from rebuilding, but it cannot read your pattern or reach deeper adhesions the way hands-on work does. The two work together. Our piece on trigger points and adhesions explains why the deeper restrictions need hands-on release.
Which tools do I actually need?
For most people, a foam roller and a couple of massage balls cover it. Add others only for specific spots your therapist points you to.
Is it safe to use a percussion massager anywhere?
No. Keep it off the front and sides of the neck, off bone and joints, and away from any recent injury or swelling. If you take blood thinners or have a circulatory condition, osteoporosis, or recent surgery, ask your doctor before using one at all.
Want a self-care plan built for your pattern?
The tools work best when they are aimed at your specific overcompensation pattern rather than used at random.
Ready to experience the work? Schedule Now: https://ilermethod.com/
The Pain Map: Why Being Strong & Fit Isn’t Enough is available on Amazon: https://a.co/d/07LpKbbU
Disclaimer. Iler Method is a massage therapy practice. Our services are not a substitute for medical advice, diagnosis, or treatment. The self-care described here is general guidance, not a personalized plan. Stop if anything feels sharp or wrong, and check with your physician if you have any condition that affects your circulation, bones, or healing.
