Foam rolling – the topic is becoming more and more common in the public but above all in fitness and sports studios. One finds videos, courses and different products, which are to work supporting during the training. We show you what it is all about and how you can use it sensibly. Many people don’t know the term yet. For this reason we provide some information about fasciae, training and different exercises.
The goal of fascia training is to loosen and strengthen the fascia. Only by regularly repeating the fascia exercises do the collagen components of the connective tissue change and adapt to the training impulses. It is important to make sure that not only the painful areas, but also the surrounding areas are included in the training. Because the myofascial chains run through the whole body. As a result, the fascia pain that you want to treat with the roll originates in a different region of your body. For this reason, it is important to look closely at the fascia chains before you start rolling them out. Afterwards you can start your training along the affected fascia chain. If there are short-term improvements, it is important that you carry out the training permanently.
WHY IS FOAM ROLLING IMPORTANT?
Fascia is a layer of very tight connective tissue that surrounds your body like a second skin with numerous internal cross-links. The connective tissue layer surrounds your organs, muscles and bones like a protective film. They keep all organs in their correct position, give the musculature basic shape and stability and last but not least ensure optimal mobility. Even if the fasciae are only very thin, they have an enormous influence on your body. For this reason, fascia training is particularly important. We notice this especially today through our modern lifestyle, which is characterized by inactivity, lack of exercise and permanent sitting. Back, shoulder, neck and knee pain are often the result of inflexible and sticky fasciae. Before we show you how you can work on this construction site with the help of fascial rolls and balls, we would like to briefly explain how fascial adhesions occur and why it hurts.
There are many reasons for regular fascial training: to combat pain or not to let it develop at all, to promote blood circulation in the muscles or to accelerate regeneration after a hard training session. If patients suffer from back pain, it helps to train the fasciae so that the muscles can also relax. Before and after training, the body should be stretched sufficiently to keep the muscles supple and to prevent muscle soreness. If this is supplemented by fascia training, the sports unit becomes even more successful. There are various aids that can be used in fascia training. Fascia rolls or balls are most frequently used.
In the beginning the training of fascia is unusual and sometimes a little painful. Fascia rolls and fascia balls can be bought in different degrees of hardness, shapes and structures. At first you shouldn’t use the hardest rolls. Due to the cooperation with the Schmerzzentrum Mainz and the recommendations of our physiotherapist we decided to develop only ergonomic fascia rolls. These have a recess for the spine in the middle area. Harder fascial rolls with structure are also suitable for advanced or enthusiastic athletes. The pimples or elevations press specifically on the fasciae and muscles and thus loosen the glued areas. Fascia training can be performed on the wall or on the floor. You roll over the roll or the ball with the desired body part. You can see exactly how the training works in our exercise videos.
Only regular training ensures smooth fasciae.
Through targeted and regular fascial training, the connective tissue structures are loosened and strengthened.
In the long run, this ensures less pain and greater training success. Everything you need,
is a straight surface, a fascia roll or a fascia ball.
EFFECTIVE FOAM ROLLING – WITH FOAM ROLLER OR MASSAGE BALLS?
First of all, this question cannot be answered in such a general way.
With fascia rolls one works more extensively and with fascia balls selectively. The goal you pursue with fascia training determines whether rolls or balls are used. This means that fascia rolls exert pressure on the entire region. They are perfect for training the back or legs. Many back pain patients swear by the rollers because they can eliminate muscle tension and pain.
Fascia balls are favoured by the fact that special parts of the body are sometimes difficult to control with the fascia roller. Here you can work more precisely with the fascia ball. For example in the area of the sole of the foot or the shoulder blade.
In our shop you will find a large selection of rolls and balls. Which massage tool you choose depends on your personal feeling. Structured fascia rollers with a recess for the spine are very versatile. Especially for the treatment of the frequently glued and tensioned back, we recommend such a fascia roll. This has the simple reason that you relieve your vertebral bodies in this way, as they find space in the central recess. At the same time, the tissue to the left and right of the spine can sink in optimally. So you can work on your fasciae and the muscle strands running there in a targeted way. In this way you also avoid rolling directly over bones or the vertebral bodies, which leads to unnecessary pain and sometimes even to slight bruising due to the high pressure. Of course, both are not the purpose of fascial training. In the following we would like to show you some exercises with which you can work on the key areas of your body with the help of a good fascia roll at home.