The fascia roll | Fascias

The fascia roll

Fascia rolls are suitable for loosening fasciae and loosening adhesions without the help of a physiotherapist. They are, as the name suggests, rolls that are made of different materials depending on the design and have a specific surface structure and size (diameter). They are also available as balls, balls or hedgehog balls.

There are also different degrees of hardness for the fascial rollers. For beginners, it is recommended to start with low or medium degrees of hardness, because otherwise the “rolling” could be too painful. With regard to the surface structure, a distinction can be made between smooth and structured fascial rolls.

In the case of the structured rolls, the elevations result in punctual loads which have a more intensive effect and also go into deeper layers. In addition, there are rolls with grooves and recesses, whereby the back can be worked on, for example, and the spine is not stressed by the groove. In addition, there are rollers where a vibrating core can be used, whereby the depth effect is then to be increased even further.

Finally, there are also rollers in different sizes. For larger muscle areas, such as the thigh, larger rollers are also available. And for smaller areas, such as parts of the arms, rather small rollers.

In principle, however, smaller rolls can also be used for larger areas, depending on the method of application. On the market for fascial rolls, there are a large number of suppliers with a wide range of special abilities. It is important to start slowly with the application and not to need all variants of rolls directly.

In the orthopedic specialty store you can get appropriate advice.Otherwise, so-called beginner’s packages with which one can learn how to roll fasciae well can also be found on Internet sales platforms. If you are rather unsure, you should get more detailed advice. In many fitness and health centers special Fascia courses are offered.

Fascia ball: approx. 12 cm in diameter, solid, recyclable foam Fascia roll: approx. 15 cm in diameter, solid, recyclable foam in different degrees of hardness Small fascia roll: approx. 4 cm in diameter, 10 cm long, solid, recyclable foam

Read next article in this series:

All articles in this series:

  1. Fascias
  2. Anatomy
  3. Damage to the fascia
  4. How is fascial damage diagnosed?
  5. Fasciae as a cause of back pain
  6. The fascia roll
  7. Fascial Training
  8. Self-help by rolling out – Self myofascial release
  9. Multimodal therapy
  10. FDM: Fascial distortion model according to Typaldos
  11. Active functional training
  12. Rocking stretches – Warm Up
  13. Strength training with catapult effect – Rebound Elasticity
  14. Functional strength training
  15. Three-dimensional stretching
  16. Body perception relaxation – Sensory Refinement