What is the best foam roller

The best fascia rolls | Test and comparison

The best exercises with the fascia roller

The fascia roll is versatile. There are many exercises with the fascia roller for almost all areas of the body:

  • Thigh
  • Neck / cervical spine
  • Spine
  • hip
  • belly
  • move
  • calf
  • Feet
  • poor
  • buttocks

Here is a video with the best exercises:

Using the fascia roll: you have to pay attention to this

During fascia training, the functional properties of the muscle connective tissue in the human body, such as tendons, ligaments, joint capsules and muscle sheaths, are improved. This tissue, also called fascia, is involved in a body-wide network for the transmission of tensile forces and reacts to training stimulations.

  1. Fascia rolls are only intended for use over muscles.
  2. Do not roll to the point of excessive pain; it is not meant to be a pain tolerance exercise. If too much pressure is applied to any part of the body, further damage can result
  3. Avoid rolling over your lower back or spinous processes, as this can put too much pressure on the vertebrae.
  4. Do not roll directly on a joint or bone.
  5. Don't roll too long. You don't want to cause further inflammation by overdoing the rolling.

Fascia roll: effect and function

A fascia roller is a performance and relaxation tool that provides an effective and inexpensive way to achieve a deep tissue massage. Rolling loosens painful knots and stimulates blood flow to increase performance and speed the healing process. When to use the fascia roll?

Using a fascia roll can help with the following:

  • Relieve chronic back pain
  • To reduce stiffness by sitting for a long time
  • Increase flexibility and freedom of movement
  • Improve posture • Increase injury prevention
  • Improve regeneration
  • Improve sleep behavior When not to use?

When is the use of the fascia roll contraindicated?

Rolling massage has become a popular intervention among rehabilitation professionals and active people. The emergence of popularity has led to the manufacture of various fascia rolls and an increasing amount of research into its therapeutic effects and science. Despite the growing popularity and research, there is no consensus on clinical standards such as the description of the intervention, indications, precautions, contraindications, and ratings. There were no specific peer-reviewed publications discussing such standards.

The contraindications discussed include:

  • pregnancy
  • High blood pressure or other cardiovascular disease
  • Acute pain
  • Open wounds
  • Swelling
  • Clotting disorders
  • epilepsy
  • Broken bones
  • Other serious illnesses

The completeness of the list cannot currently be guaranteed due to the lack of research. If in doubt, consult your doctor and ask if he can recommend fascia rollers.

Yoga with the fascia roll

Foam rollers are sometimes used in yoga. However, these do not have the purpose of loosening the muscle or fascia tissue. The yoga rolls are used to vary certain yoga exercises.
These yoga rollers are among the most popular models:

Pilates with the fascia roll

You can also do Pilates with a fascia roll. In Pilates, however, longer foam rollers are used that can be used for the special Pilates exercises. In addition, Pilates involves rather softer roles with a length of around 90 cm.
The following models would be common foam rollers that would be suitable for Pilates:

Fascia role in injuries

If you experience any pain, physical impairment, or illness, ask your doctor for advice whether fascia training with the fascia roller is appropriate or, if so, contraindicated. After prior medical approval, the fascia roller can be used for the following symptoms of the disease, or it can be used sensibly in the training program as part of training therapy by a specialist:

  • Muscle hardening / tension
  • Nonspecific back pain
  • Herniated disc (prolapse)
  • Intervertebral disc bulge (protrusion)
  • Knee pain
  • aching
  • osteoporosis
  • Scoliosis
  • Shoulder pain
  • Spider veins
  • Plantar fasciitis
  • Cellulite
  • Convulsions
  • Impingement
  • Water in the legs

Fascia roll for back pain?

The fascia roll is most likely not a permanent solution to chronic back pain, but it can certainly help loosen painful knots, reduce inflammation, and relieve discomfort and pain. For chronic back pain, the combination of the use of the fascia roll and daily exercise therapy will make a significant difference on your path to recovery and long-term relief.

Fascia role in cellulites?

Many treatments in the past have claimed to treat cellulite or at least improve its appearance over a longer period of time. Some treatments can bring about a short-term aesthetic improvement. However, there is practically no scientific evidence that cellulite can be improved by using the fascia roller.

Fascia roller: which diameter?

Most fascia rollers are six inches in diameter, but a roller with a smaller diameter can be helpful for targeting specific parts of the body. For example, a thinner foam roller can target the shoulder muscles better than a larger roller. Fascia rolls with a smaller diameter are also helpful for older patients who need to be closer to the floor for reasons of stability.

Fascia roll: what length?

There are fascia rolls in different lengths; they vary from 30 to 60 cm. If you want to roll your upper back and shoulders, a longer roll will keep you from falling off. A shorter roll should be sufficient for one-arm and one-leg rolling. A shorter roll is also more convenient to take with you when you go to work or the gym.

Fascia roller before or after training or competition?

A common practice when warming up before exercise was and is regular stretching. Static stretching has recently proven to be a reducing factor on running speed and strength, among other things. For this reason, fascia rolling is of great interest to athletes.
Foam rolling has repeatedly shown that it has no adverse effects on athletic performance - although more research is needed in this area. A small, student-based study has shown that foam rolling in conjunction with dynamic preparatory movements can improve subsequent strength, agility and speed.
For athletes, it can be worthwhile to roll foam during the warm-up phase. It has no negative effects on later athletic performance compared to static stretching. Its ability to improve flexibility in the short term and the potential benefit in post-activity recovery may be beneficial to athletes.

Fascia roll: which material?

Fascia rolls are made from different materials.

PE foam rollers
PE stands for polyethylene. These are very soft rolls, such as those used in Pilates rolls. Due to their softness, they are only suitable for fascia rolling to a limited extent.

EVA foam rollers
EVA stands for ethylene vinyl acetate. This is an excellent shock absorbing material - very light, durable and hard wearing. EVA fascia rolls have medium strength and good cleaning properties.

EPP foam rollers
EPP stands for Expanded Polypropylene. This is a new foam roll material on the market that looks like it is made from tightly shaped polystyrene balls with a smooth outer surface. EPP bevel rollers are very light and yet stable. In addition, they are water-repellent and therefore easy to clean.

Fascia roller: how often and how long should you use it? How many repetitions?

In theory, you can use the fascia roll on a daily basis. However, you shouldn't exercise on one side of your body for too long as this can cause pain over a long period of time.

Roll over each trigger point 5-10 times, spending no more than 20-30 seconds on each sensitive point.

After reviewing the current state of research, the following procedure is suggested for optimal results:

How often?

Performed 3-5 times a week, consistently to achieve and maintain the long-term effects on flexibility.

How many repetitions and how many repetitions?

3-5 sets of 20-30 seconds each

How fast roll?

Roll slowly - no more than three centimeters per second. Never roll in a quick back and forth motion.

Is fascia rolling more effective than stretching?

Traditionally, regular ("static") stretching has been a cornerstone of a typical warm-up routine to increase flexibility. In recent years, however, it has been shown that this form of stretching influences subsequent training by reducing the development of strength.

Fascia training has increasingly found an introduction to warm-up routines as a supplement or replacement for stretching. Adverse effects on athletic performance are unlikely. There is even scientific evidence that fascia rolling in conjunction with dynamic preparatory movements can promote subsequent strength, mobility and speed.

If it's a warm-up exercise before performing, foam rolling is preferable to standard stretching. The latter can produce undesirable results, while the former has no negative effects and can even have some positive effects.