Fascia rolls facilitate training

Fascia training is on the training schedule at many fitness studios. The exercises to loosen the fasciae and strengthen the muscles can also be done at home. With the help of a fascia roll, the corresponding parts of the body can be massaged. These aids are available in different sizes and with different surfaces. Helpful information helps with the purchase decision.

Why Fascia Training with a Role?

Our body consists of bones, muscles and organs that function as a unit. If there are no complaints, few people worry about their interaction. When pain and dysfunctions occur, the visit to the doctor, expensive therapy hours and long healing processes are inevitable. The so-called fasciae, which are located in the connective tissue, are often underestimated. These protein-containing nets enclose the muscles and organs, they hold the tissue together. Man has three different layers of fascia, visceral, deep and superficial. Psychological stress, one-sided movement or injuries can damage them and cause pain. The fasciae stick together, dry out and form thickened areas, these are called trigger points. Fascia training with a role can provide relief and serve as prevention, so that the affected areas can be massaged and loosened specifically.

Advantages and disadvantages of a fascia roll

These rolls are ideal for a self-massage, they can loosen your fasciae independently by kneading them and making them supple and hold. You don’t have to wait until all parts of your body are immobile and stiff, but you can treat them preventively without the help of a masseur. Such fitness fascia rolls are found both in pain treatments with a trainer as well as their use in the leisure sector.

Advantages

— Tensions can be released
— the blood circulation is stimulated
— Improvement of the movement sequences
— Strengthening of the musculature
— Effective against cellulite
— handy and light
— ideal device for self-massage

Small disadvantages

— a little painful at first
— not suitable for fast weight loss
— only regular use leads to success

Which Fitness Fascia Roll is the right one for me?

Fascia rolls are at first glance a simple piece of sports equipment. Manufacturers now offer a huge range of products, with different degrees of hardness, different colours and textures to choose from, and prices vary from supplier to supplier. They are made of foam material, are 30 to 40 cm long and usually have a smooth surface. Also available are rollers with knobs or in corrugated design. A mini roll is ideal for on the go, duoball variants are suitable for the application of small areas, e.g. the foot pads. Who decides for this training device should consider a few important factors with the purchase. What is your training goal, what kind of training do you want to do and how much do you want to pay? Pay attention to the durability of the material and include your own training status in your considerations. The goal of the exercises is decisive, do you want to roll out after jogging or warm up before running, should the trunk be strengthened or does the fascia role serve for balance exercises? The “half roll” is suitable for the latter as it minimises the risk of injury. If you want to massage your fascia, a Rumble roll is the ideal alternative.

The material selection

The frequency of use of your role is a crucial factor. As with many other things, it is important not to save money in the wrong place. With regular use signs of wear occur over the course of time. The rollers are usually made of plastic, which is heat resistant and robust, which is important for long durability. They usually consist of one piece, two glued or welded halves or a combination of a hard plastic inner roll with a layer of hard foam. If the material or processing is of poor quality, deformations may occur. The training fun quickly comes to an end. Do not go into the tips for building your own massage roll, which can be found on the Internet. This is not advisable, if the roller breaks, there is a risk of injury.

The degree of hardness

The rollers are pressed from foam, depending on which material is used and how dense the compression of the foam is, different degrees of hardness are achieved. Choose the training device according to your weight and sensitivity to pain. Polyethylene is usually used for the production of softer rolls. The lower the hardness, the more the muscles can push themselves into the material. This is especially important for beginners as it is less painful. Rollers made of EVA – ethylene vinyl acetate – form a further level of hardness. They offer an improved massage effect and are suitable for loosening the low trigger points. The hardest version is made of highly compacted materials and is very strong. This allows a better massage effect to be achieved and hard rolls last longer than the soft variants, which can warp with frequent use. Beginners, lightweight people and people with a heightened sense of pain choose a soft variant. Sports people with a normal feeling of pain and medium weight are best advised to choose a standard fascial roll. Hard variants are suitable for people with little pain sensation, with daily use and without existing If you train daily, your body will react quickly to the massages, soft rolls will no longer achieve the desired effect. Basically, you should choose a harder roll rather than a softer one. The massage effect can be enhanced by a knobbed model.

Colour and size of the Fitness Fascia roll

The appearance of the massage aids is not only an aesthetic factor, for many suppliers the colour is an indicator of hardness. For example, the roles of the manufacturer Blackroll Orange can be divided as follows:
— Orange Med – soft version: white, orange dots
— Orange Normal – Standard version: black, orange dots
— Orange Pro – 40 percent harder than the standard version: orange, black dots.
Always pay attention to the description when buying, a role in an attractive appearance can otherwise quickly turn out to be a disappointment if the degree of hardness is not right.

The length of a fitness fascia roll is usually 30 to 40 cm, the diameter is about 15 cm. This is sufficient for the majority of exercises and body regions. Extremely efficient and demanding exercises can be difficult to perform with a standard roll. Massage rollers in special formats are offered for this purpose, as are special mini rollers. Another variant is longer rolls or the possibility of joining two standard models together to form a roll. The prices for the training aids start at about 10 Euro, brand models are between 20 and 25 Euro, high-quality models can cost up to 70 Euro. Models that work with rechargeable batteries, which cause vibrations, are also available. However, these are more roles for therapeutic treatment. Laypersons should be careful with this, as the opposite of the training goal can be achieved by wrong use. Do you plan to use the If you are serious about fascia training and want to do it several times a week, you should invest in quality. A few euros more is definitely worth it, gives you a good feeling and gives you long pleasure.

Recommendations for Fitness Fascia Rolls

Please note that the following remarks are purchase recommendations. You decide which model to choose for your workout. Well-known suppliers in the field of fitness fascia rolls are Blackroll, Apollo, Sportastisch, Flexisports or Acerto.

Everest Fitness Fascia Roll – the bestseller at Amazon

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This massage roll is ideal for training at home or in the studio. The massage roller is made of hard-wearing and high-quality foam. It offers a medium degree of hardness, measures 30 x 15 cm and weighs 136 grams. This allows you to warm up before sport, regenerate after running or perform special fascia exercises. In terms of price, it is in the low-cost segment, the manufacturer gives a two-year guarantee.

Black Roll – a well-known brand manufacturer
Blackroll is one of the best-known manufacturers in the field of fitness fascia rolls. Different hardnesses and variants are offered, with this quality “Made in Germany” you will find a large selection of rollers and complete sets.

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This simple and efficient self massage roller is the ideal training device. The dimensions are 30 cm long and a diameter of 15 cm, with a medium degree of hardness it is ideal for regeneration after running and for daily fascia training. The supplied DVD shows exercises for copying. The smooth surface allows back, stomach, leg and bottom exercises, training for the forearms, foot massages and many more.

A great thing is the Black Roll Starter Set

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In addition to the Rolleist also contain a mini roll with which small muscle areas in the neck, feet and arms can be specifically treated. In addition, two massage balls are supplied for specific applications, in 8 cm and 12 cm sizes.

The professional fascia roll on offer at Sportastisch

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The Happy Roll is made of stable and durable material. It also offers a medium degree of hardness with three different surface structures. Wave, groove and knob structure adapt to the needs of the user. With its dimensions of 33 x 14 cm, it is easy to transport. The manufacturer gives three years warranty, in the scope of supply is contained an E-Book with exercise poster.

The vibrating luxury version Medisana Power Roll

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This massage roller is a fascia roller that offers depth vibration. A structured surface and the vibration of the mat ensure regeneration and activation of even deeper lying muscles. 2 batteries and a charger provide the necessary power supply, but this luxury has its price and is not everyone’s cup of tea.

If you want to do something for your health, you can do something for your mobility with efficient fascia training. Which fitness fascia roll you choose is up to you. Only those who choose the right role will achieve their desired training goal. If the quality of the training aids is not correct, this can mean a risk of injury. With a standard version in medium hardness they are always well served. Practical are also complete sets, which in addition to one or two massage rollers also massage balls, instruction DVD and poster with the presentation of the exercises included.

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