Blackroll
introduction
Fascia rolls are enjoying increasing popularity. This is mainly due to their simple and quick application, which is also possible in principle at any time and place.
It is hardly surprising that they are so well received in a society in which people increasingly suffer from back pain and muscle tension at a young age due to predominantly sedentary activities and a lack of exercise.
"Blackroll" is just one of many manufacturers of so-called "self-massage rollers". However, since the terms fascia roll and black roll are often used synonymously, this should also be the case in the following article.
Read more about the topic here: Fascia - function, damage, pain management
General information
If you want to deal with the topic of fascia rolls, you should first ask yourself what fascia are:
The word "fascia" comes from the Latin word "fascia", which means "bundle" or "band". Ultimately, a wide variety of connective tissue is used here, which, among other things, envelop muscles and connect the various components of our body with one another.
Ligaments, tendons and tendon plates are usually also included in the fascia group.
Fascia training, which also includes the use of Blackrolls, is based on the knowledge that a large number of overuse injuries in sports are not caused by damage to muscles or bones. Instead, they are often due to a weakness in the collagen-rich connective tissue, i.e. the fascia.
It is assumed that the structure of the fascia tissue adapts to repeated loads and thus becomes more stable, while the collagen fibers are disordered when there is no load and therefore act more unstably.
The regular use of fascia rolls is intended to remedy this and to a certain extent train the connective tissue.
However, other effects are also attributed to Blackrolls:
They should be able to reduce the release of cortisone and thus also the generally perceived stress in everyday life and promote the blood flow to the muscle tissue.
However, they are not always viewed uncritically:
Some sports scientists are of the opinion that the excessive use of fascia rolls can provoke or at least promote inflammation of the muscles.
Most of the scientists, however, see their use as positive and above all as a supplement to the usual strength and endurance training in order to loosen up and relax the muscles and connective tissue.
Fascia rolls can be used differently depending on the shape of the roll. Both classic massage and trigger point treatments are possible.
General information can be found at: Fascia training
Indications for the Blackroll
Fascia rolls are recommended for a very wide range of complaints in the most varied of body regions, but also for the prevention of these complaints.
In most cases it will be Blackrolls however used to Back pain and Tension in the area of the spine, such as the neck. Therefore, they are especially popular as a balance to everyday life, which is mainly sedentary activities includes.
But they can also be just as helpful with complaints various other joints can be used. In particular Knee joint pain can thereby by loosening the fasciae of the Upper and lower leg muscles and the muscles themselves are relieved.
At the same time can through treatment of a joint also complaints of the neighboring joints be alleviated and prevented. This is because joint pain is common too Bad posture lead, which in turn is a Improper loading of the entire functional chain, which in turn Discomfort in the remaining joints this chain. This principle can also be transferred to the upper extremities, for which fascia rollers are also used, albeit less often. Mainly used to treat Shoulder discomfort they are very popular.
Continue to be Blackrolls to Warming up the muscles before training and for Relaxation used after exercise. This should on the one hand the Injury susceptibility reduced and on the other hand the Regeneration of muscles be encouraged between training sessions. This is most likely to be achieved through a Increase blood circulation of the muscle tissue. According to the manufacturer, this can result in the effectiveness of the training program can be increased significantly.
Contrary to another statement very popular by the manufacturers of the Blackrolls, that fascia rolls are even partially physical endurance and strength training can replace this, however Not the case. Blackrolls should principally be classified as complement be considered for training the muscles. Ideally, they will be in Combination with strength and endurance training used for Relaxation and Loosening of the muscles after a strengthening training of the core muscles.
They can continue to do well Not, physiotherapy exercises with serious complaints replace. As a patient, it is therefore important to realistically assess whether independent exercises are sufficient or whether medical advice should be sought.
Orange series
The Orange series The Blackroll manufacturer is just one of the numerous variants of the popular fascia foam rollers. Gaining an overview of the various products and their different, advantages and disadvantages is rather difficult because there are no standardized comparative values for the degree of hardness of fascia rollers.
The individual products of the Blackroll Orange Series can, however, be assigned to the respective needs quite well. The softest variant ("Blackroll-Orange MED") is mainly for occasional, gentler massages suitable, whereas the hardest variant ("Blackroll-Orange PRO") is especially suitable for intensive exercises and competitive athletes. The "Blackroll-Orange Standard", on the other hand, is an ideal combination of both variants.
Ultimately, however, it can be determined that the fascia rolls from the various manufacturers are very similar, so that they at same shape and comparable degree of hardness have approximately the same effectiveness when used within fascia training.
set
Fascia rolls exist in a wide variety of shapes and degrees of hardness. These each have specially suitable areas of application, be it for a point massage, trigger point treatment or the extensive loosening of fascia. In order to be able to train as versatile and targeted as possible with Blackrolls, the acquisition is therefore different variants of the foam rollers is recommended.
This is easily over Fascia roll sets possible, which come in all conceivable combinations. Which Blackrolls should be chosen depends on the individual needs. The classic foam rollers, for example, are very versatile, but mostly do not manage that deep muscles to reach. Suitable for this Massage balls especially good, which are also ideal for trigger treatment. For targeted treatment of the Spinal muscles are the so-called Duo or twin balls to be recommended because, in contrast to the simple foam rollers, they offer a recess for the spine so that it is not unnecessarily stressed.
Duo ball
Of the DuoBall (also called TwinBall) is a special variant of the Fascia rolls. As the name suggests, it is like two connected balls shaped. This offers great advantages in treating some areas of the body.
Especially for that Therapy of the spinal muscles (paravertebral muscles) the Duoball is ideal because of its special shape Recess for the spine so that it is not exposed to unnecessary and unhealthy stress. At the same time, it can also support the spine Musculature better to be achieved what especially to Beginning of the exercises with greater pain can be connected, but also at the same time better results brings with it. When using the DuoBall, however, just like when using other Blackrolls, it is important to note that the Lumbar spine in back exercises left out should be.
The DuoBall is also ideal for Loosening of the muscles and the fascia training of Leg muscles. Duoballs are offered in different sizes and in some cases also degrees of hardness, which, like other types of fascia roll, have one different levels of efficiency in the application.
Exercises for the neck
Our Cervical spine is exposed to great stress in everyday life. Especially with a relaxed head position strongly bent neckAs is typical for sedentary activities and the use of smartphones, it must be one of up to 27kg wear.
This has often been painful Tension the neck muscles. Even if the fascia roll is not an adequate substitute for a healthy posture or strong neck muscles at this point, it can relief by releasing indurations.
Their application in the neck area is very simple.
The Blackroll is simply in the neck and then gently alternating the head to the right and left turned. The neck can also be rolled up and down on the Blackroll without great pressure. This can be done in the Stand, as well as in Lie happen.
Ideally, the fascia roll should be directly over noticeable hardening be positioned. Positioning directly above the is often effective Insertion of the neck muscles on the skull, the linea nuchae. These in the form of several curved bone protrusions on the Lower edge of the back of the skull palpable. The exercise can be repeated about 10 times as needed and is ideally done both in the morning and in the evening.
Exercises for the back
Just like that Cervical spine, or the neck, the rest of the spine has to withstand enormous loads every day. In combination with an unhealthy posture and untrained core muscles, this often leads to Muscle tension and Back pain.
First and foremost, it should be done with a reasonable Training the core muscles be counteracted. In addition, however, can also Fascia rolls be of great benefit and alleviation by loosening and relaxing both the muscles and the fasciae.
In principle, one and the same technology can be used every section of the spine be treated. To start with, it is best to stand with your back against an empty wall surface and bend your legs. The blackroll will then be just above the spine horizontally between the back and the wall clamped. By repeating Bend and stretch the leg is then moved up and down the roller.
The intensity this exercise can be done by the Distance between feet and wall can easily be varied. The highest However, intensity is achieved by doing the same exercise in the Lie is carried out. Furthermore, the lateral back can be trained from the lower ribs to the armpit. The exercise follows the same principle described above.
It should be noted that in particular the exercises for the move often depending on the degree of tension at the beginning painful are. The regular use of the Blackroll, however, leads to the fact that the tissue becomes increasingly supple and the various exercises become more pleasant.
