Definition
Fasciae are the shells of our muscles and consist of connective tissue. Fascial training used to be dismissed as “not necessary” and was not taken seriously. According to the latest findings, it is now known that fasciae make a significant contribution to our sporting development. The aim of fascial training is to loosen adhesions of the fascia, to loosen muscle tension, to stretch the fascia, to optimize the development of strength and to improve the perception of muscle receptors.
How do I remove the fasciae?
If the fasciae are stuck together during a training session or several sessions and pain occurs, the stuck-ups can be loosened with a fascial roller. By working with the roller, the fibers of the fascia are stimulated to replace old fibers with new ones. In addition to using the fascia roller, you should make sure that you include sufficient breaks in your training plan and integrate soft dynamic movements into your training.
By using a fascia roller, adhesions and hardenings of the fascia can be loosened and the formation of new fascia fibers is stimulated. With a fascia roll, the painful, sticky tissue is now processed. It is important not to roll on bones and joints.
The pressure of the roll compresses the tissue and removes water and lymph fluid. On the one hand, this causes a tightening of the tissue, on the other hand, the pressure massages and kneads the tissue, whereby tensions are slowly released. The loosening of the glued fascia not only tightens the tissue, which is an interesting effect especially for women, but also promotes the regeneration of the fascia, blood circulation and mobility.
In addition to these applications, loosening of the fasciae is used in more and more degenerative diseases of the locomotor system. Fasciae can be loosened by different approaches. Fascial training with a roll is also called Fascial Release.
Fascial stretching involves stretching the fascial tissue by means of dynamic, slow or fast-sprung movements. Rebound Elasticity is a method in which the fascia is worked through contractions and counter movements. Sensory Refinement is about the self-perception of the tension on the fascia in the body.
If you want to buy a fascia roll, you can now choose between many different colors, shapes, hardness levels and sizes. A classic fascial roll is between 30 and 45 centimeters long and has a diameter of fifteen centimeters. With the large selection of different rolls, it is easy to lose track.
The classic form of a fascia roll is a circular roll with a hole in the middle. The surface of the roll is very smooth and it has no pattern or nubs. For beginners it is also recommended to use a softer roll at the beginning and not to start directly with the hardest step.
More advanced fascia athletes already use harder rolls, or rolls that have patterns and grooves. By grooves, nubs or other patterns on the surface of the roll, it also receives a massage effect. However, there is not only the classic roll form as a circular cylinder, but also other forms with which you can work and train specific muscle groups more effectively.
These include, for example, a so-called double ball, which looks like a short bone. With this bulge in the middle of the double ball, you can massage the lower back and neck particularly effectively and gently. There are similar variations of the roll for the Achilles tendon, the sole of the foot, the calf and, in the form of a ball, also for various trigger points on the body.
With a ball, individual hardened points in the musculature can be “triggered” in a targeted manner, thereby releasing tension and cramps. When choosing a roll, beginners should always look for a smooth surface and a rather soft roll. A medium-hard roll is then already a challenge and is recommended rather for advanced athletes. The really hard rolls are mostly used by competitive athletes and/or people who are sensitive to pain.
