Fascia roll

A fascia roller , also known as a hard foam roller , is a self-massage device made of polyethylene , polyurethane or cork that is used in neurological, orthopedic, sports medicine and fitness facilities. The aim is to influence the structure of the fascia from the outside by means of "rolling out" ( Fascial Release ).

application

Moshé Feldenkrais was one of the first to use a wooden roller for therapeutic purposes in the Feldenkrais method he developed .

The use of the rigid foam roller in the context of training therapy aims to improve body awareness, balance, mobility and strength. The use of the hard foam roller for self-massage should be emphasized. With the help of your own body weight and the rigid foam roller, pressure is exerted on hardening in the skeletal muscles with the aim of relieving muscle tension and increasing blood circulation. In this context, one speaks in English of “Self Myofascial Release” (SMR). This describes techniques with which the original elasticity of the connective tissue (fascia) in relation to the muscles can be restored. The hard foam roll is often rolled over the muscles. The resulting pressure is maintained at the point of muscle tension for 30-60 seconds.

Fascial Release with the rigid foam roller is used for the following purposes:

Warm-up : Rolling out creates an effect that can otherwise only be achieved after many movements. This is achieved through better gliding of the muscles and improved sensorimotor control through the activation of the proprioreceptors and thus optimal body control.
Cool-Down : The muscles are rolled out slower and longer here than with warm-up. Training with the roller increases blood circulation and consequently the supply of oxygen to the muscles and the removal of metabolic end products.
Combating pain: Most pain symptoms come from the fascia tissue, as this is also the location of the pain receptors . Even with less active patients, regular sessions should achieve significant improvements in flexibility and an associated reduction in pain.
Self-perception: The aim is to explore and roll out your own pain points ("trigger points"). These points are different for every person and can only be felt by the individual.

Models

Due to the increased interest in fascia training, there are now a large number of fascia rollers on the market, which differ in terms of size, surface structure and degree of hardness. Small fascia rolls specifically massage muscle areas that would be difficult to reach with a large roll, for example on the neck or soles of the feet. They are also suitable as a training device for on the go. Long fascia rolls allow the treatment of large muscle areas, e.g. B. on the back. Fascia rolls with a structured surface are intended to imitate the massage performed by the human hand.

criticism

Since fasciae are very thin, intense rolling can cause damage. The effect of classic stretching methods is often comparable or better - for example for short-term increases in mobility.

literature

Peggy A. Houglum: Therapeutic exercise for musculoskeletal injuries. Human Kinetics, Champaign (Illinois), 3rd Edition 2010, ISBN 978-0-7360-7595-4 , p. 433.

Web links

Jochen Steiner: The fascia rolls are hardly effective: Interview with Dr. Christian Baumgart. (mp3, 5.4 MB, 7:04 minutes) In: SWR2 broadcast “Impulse”. May 27, 2019 .; accessed on May 27, 2019

Individual evidence

^ Frank Thömmes: fascia training . 6th edition. copress Sport 2002, ISBN 978-3-7679-1186-4 , p. 30
^ Moshé Feldenkrais: The way to the mature self: Phenomena of human behavior, 3rd edition. Junfermann Verlag 2008, ISBN 978-3-87387-126-7
↑ ^a ^b ^c ^d Frank Thömmes: Fascia training . 6th edition. copress Sport 2002, ISBN 978-3-7679-1186-4 , pp. 30-32
↑ Graham McDonald: "An Acute Bout of Self-Myofascial Release Increases Range of Motion Without a Subsequent Decrease in Muscle Activation or Force", in: The Journal of Strength and Conditioning Research DOI: 10.1519
↑ Regenerative exercises with the hard foam roll. German Football Association, accessed on January 17, 2016 .
↑ Fascia Therapy: Fitness against Pain. Huffington Post, accessed October 12, 2015 .
↑ Foam rolling - hype or health-promoting. May 22, 2019, accessed May 22, 2019 .
↑ Fascia Rolls: Fascinating? Ökotest, January 2016, accessed on January 25, 2016 .

[1] Frank Thömmes: fascia training . 6th edition. copress Sport 2002, ISBN 978-3-7679-1186-4 , p. 30

[2] Moshé Feldenkrais: The way to the mature self: Phenomena of human behavior, 3rd edition. Junfermann Verlag 2008, ISBN 978-3-87387-126-7

[Thömmes,30-32-3] Frank Thömmes: Fascia training . 6th edition. copress Sport 2002, ISBN 978-3-7679-1186-4 , pp. 30-32

[4] Graham McDonald: "An Acute Bout of Self-Myofascial Release Increases Range of Motion Without a Subsequent Decrease in Muscle Activation or Force", in: The Journal of Strength and Conditioning Research DOI: 10.1519

[5] Regenerative exercises with the hard foam roll. German Football Association, accessed on January 17, 2016 .

[6] Fascia Therapy: Fitness against Pain. Huffington Post, accessed October 12, 2015 .

[7] Foam rolling - hype or health-promoting. May 22, 2019, accessed May 22, 2019 .

[8] Fascia Rolls: Fascinating? Ökotest, January 2016, accessed on January 25, 2016 .