Text: Denise Sommer, Dipl. Sports Science (uni.)
Everybody is talking about Fascia Training and nearly everyone knows it or has heard of it – the Fascia Roll! The Blackroll, Pilates Roll, Fascia or simply fitness roll is currently deemed to be an essential tool in the gym as well as in fitness and health classes. Using targeted exercises, muscle tension can often be “simply rolled away”.
Furthermore, this self-massage with the roll effectively prepares the muscles and the connective tissue for the subsequent training by making the treated area more supple with an increased blood supply. In this way, sports injuries can be prevented.
What is special about the TOGU Actiroll® Wave and Actiroll® Rumble is that – like nearly all products by TOGU – they are air-filled Fascia Rolls.
With a user-friendly pump (included), the degree of firmness can be adjusted via the air supply. This means that initially sensitive areas can be treated and improved. The rolls are available in two different designs that promise a particularly deep massage effect.
The Actiroll® Wave with a rippled surface and the Actiroll® Rumble with nubs on the surface.
How it works:
Connective tissue surrounds every muscle and individual muscle fibres, ensuring flexibility of the individual muscle groups. Usually, this fascia shell is very supple. Lack of exercise, one-sided strain or misalignment in everyday life or sports, however, affects the generally very adaptable tissue. Adhesions and pilling in the structures occur. The consequence: pain, stiffness and tension.
During training with the Actiroll, the fasciae are addressed directly. Thanks to the rolling movements, the connective tissue and the muscles underneath are massaged and pressed – an increased metabolic exchange and an improved blood supply are the result. With regular application, the tissue will, once again, become soft and supple, tensions are noticeably reduced and flexibility as well as performance improved.
Use whilst lying down:
Self-massage is simple and possible for beginners without prior experience. You simply need a non-slip surface (such as a gym mat). Comfortable, close-fitting clothing is advantageous. Nearly all body parts can be treated. The rolling movement is particularly effective:
– on the calves
– on the front and back thigh muscles
– on the outside thigh between hips and knee
– on the bottom
– on the upper and lower back
Depending on the body part, the best position for self-massage is lying on your side or your back whilst on the floor. The roll is positioned diagonally between the floor and the body part to be massaged. Supported by hands, forearms or legs, you roll more quickly (preparing for exercise) or more slowly (after exercise) over the roll. Depending on how you feel, you can remain in a particular position for a while, increasing the pressure with your body weight. For each area, at least eight to ten rolling movements are recommended. At the beginning, the movements over the roll are usually associated with a “pleasant pain”.
Use whilst standing up:
Particularly for older users, but also for beginners, massage whilst standing against a wall is recommended. This means that the pressure applied to painful areas can be adjusted more easily and more effectively. People training with Actiroll regularly, will realise that initially painful areas are improved after a few sessions and then disappear.
Even immediately after the exercises, the treated muscles will feel much more relaxed. On the following day, there may be some muscle ache. We recommend fascia massage with the roll about 2-3 times per week.
Where and when should the Fascia Roll not be used:
There is no “too much” with this rolling movement! However, some parts (stomach and kidneys) should be excluded. Rolling over joints (knees and elbows) as well as right on the cervical spine is possible with the air-filled Actiroll. With non-air-filled rolls, this should be carried out without any pressure, or avoided altogether.
Additionally, care must be taken with certain previous illnesses:
This includes venous disorders and varicose veins, osteoporosis or taking of blood-thinning medication. Of course, after operations and during pregnancy, you should ask a doctor or therapist for advice before using the roll.