Fascial Training

The idea of fascial training is based on the assumption that with age and lack of exercise, the fasciae become sticky and matted over time. This leads to long-term and chronic malpositions that cause pain and discomfort. The fasciae can be loosened and softened again by regular training with a fascial roller.

The use of a fascia roll improves the blood supply to the tissue, increases the removal of metabolic processes that have occurred and can loosen adhesions in the long term, thus also relieving pain. Fascial training is described in various treatises and textbooks. It is not a process that is mastered from one moment to the next.

There are different views from experts on how and in which directions and intervals to roll. Basically, however, 5 minutes a day followed by 5 minutes of stretching have a long-term effect. The process of rolling can be painful and unpleasant, for example on the outside of the thigh.

This is also desirable and should improve in the next few weeks with regular use. Here, however, it should not be pain that continues to cause discomfort even after the application has ended! Then you should consult your family doctor or physiotherapist to avoid injuries caused by incorrect training.

The training can be learned and internalized in various courses. However, if you want to try the training on your own, you will receive explanatory videos together with many fascia rolls. If there are orthopedic or other illnesses that affect the stability of the bones, it should first be discussed with a doctor whether fascial training is suitable or whether it should be avoided for health reasons. General information can be found under: fascial training

How can I release fascial adhesions myself?

The loosening of fascial adhesions can be done by yourself. Regular use of the fascia roll (approx. 5 minutes daily) is necessary.

The principle is that the roll is placed on the floor and that you then lie down on the roll with the affected body region. For example, if the outside of the thigh is affected, you would lie on the roll with it, straighten your back and support yourself with your feet and forearm. The next step is to roll over the roll from the hip to the knee.

This is done with about 8 -12 repetitions, each time back and forth. It is important that the exercise is performed calmly and with feeling. How much weight or strength you put on the roll depends on how painful the rolling process is.

At the beginning of the training it may well be that you can lie down on the roll with very little force. After several applications it should be less uncomfortable and you can lie down on the roll with more weight. For other parts of the body these instructions can be used.

The manufacturers of the rolls recommend about eight exercises for the whole body. By rolling regularly, the aim is to loosen the adhesions. Since the process of fascial adhesions is not a short-term process, such as sore muscles, and has developed over a long period of time, it takes time for the adhesions to loosen.