At the moment it almost seems as if there is hardly any other topic in the fitness world than the fascia training with the Foam Roller, In principle, this is also a good thing, because our modern lifestyle finally proves that our fascia stick together and harden. The resulting pain and movement restrictions can be eliminated very well with the fascia role. And also for the promotion of the muscle regeneration the Foam Roller is a really good thing. However, there are also some problems associated with the "Foam Roller Hype".
As is so often the case in the fitness sector, the bottle-post principle, which promotes the emergence of persistently stubborn misinformation, also applies here. The fact that training with the Foam Roller can break up and remove scar tissue is just one of many misconceptions. Even if you find yourself experienced in dealing with the fascial role, it is likely that you have already committed at least one of the following three mistakes yourself.
Mistake 1 - Train every day with the Foam Roller
Much helps a lot! Without wanting to exaggerate, it is precisely this principle that is so common in the field of fitness sports like no other. In truth, it has as little validity in foam rolling as strength training. Even if you see some athletes in the gym, who probably use the Faszienrolle more often than their toothbrush, that does not mean that it makes sense. The reason is quite simple: the fascia tissue also has to regenerate.
Imagine that you exert massive pressure on the fabric every day with the fascia roll, causing it to stretch. Since the collagen fibers usually get only 24 hours for recovery, the regeneration before the next unit is of course not completed. Similar to the muscle training you can also come here in a negative spiral. With the actually well intentioned measure you achieve the opposite and in the worst case increase your vulnerability to injury.
As well as the frequency of strength training, the number of units with the Foam Roller per week also depends on the individual fitness level. For the average athlete, two units in one week are enough. Exceptions exist only if a special body area makes problems.
Pro tip: fascia training for fit feet
Did you know that our feet suffer most from our modern life? The fact that we hardly get along without shoes in everyday life, stunt the muscles on the soles of the feet. Also, the fascia tend to stick, which can lead to cramps, pain and balance problems. You can counteract this with the help of a tennis ball. Sit on the ball with the sole of your foot and massage your soles by rolling the tennis ball back and forth the entire length of your foot. Three to four units, each with two minutes per foot, will give you perfect feet.
Mistake 2 - Use incredibly hard foam scooters
Especially in the fitness area many people confuse the carrying of pain with gaining honor. Some gurus from the internet even go so far as to use a particularly hard fascia role to loosen scar tissue. In truth, pain and foam rolling have nothing to do with the success of the measure. And as already mentioned at the beginning, the "breaking up" of scar tissue, even with an extremely hard fascial role, is not possible.
The only way to remove scarred connective tissue is by surgery. And otherwise, the excessive training with rock-hard fascia roles brings nothing. At some point, fascia tissue simply can not be processed. To understand that, you might want to get a piece of meat with strong fascia tissue from the butcher. You will notice that, from a certain point onwards, this extremely resistant fabric will no longer respond to external mechanical influences.
The same is true of the fascia surrounding your muscles. All you can do with exaggerated compression is tissue bruising and other injuries. After all, your body does not only consist of muscles and fascia tissue, but also a wide network of sensitive nerves and bloodstreams. So we do not need to continue with the fact that massive mechanical loads are counterproductive.
Mistake 3 - Assuming that you can solve every problem on your own
The purpose of fitness training is above all to keep your body fit and resilient. At some point, however, it will not continue with "on-board resources". Many athletes disdain this insight and start to manipulate the problem in the McGyver manner. Especially the hype about the positive effect of the fascination training with the Foam Roller has led many laymen to want to treat every tweak on their own. Frequently, regular fascia training is also sufficient.
In many cases, however, the situation is fundamentally misjudged. This, in turn, can exacerbate the situation, as injuries are preprogrammed, especially if trigger points are loaded incorrectly or overloaded. Even though the cause of pain and tension is not in the area of the fascia, unattended doctoring with the Foam Roller is counterproductive. Nothing can replace the experience of a trained specialist.
He knows what to do, because he does not focus on the symptoms, but instead addresses the causes. So if you have problems over a longer period of time (eg several weeks), experiments are out of place. Better look up a good physiotherapist who will analyze your overall situation and treat you accordingly. In most cases, you will also be given tips to help you with your home help.
Take a close look at your training schedule
If you have to constantly take care of the stretch or foam rolling of a particular muscle group or body part, this is not always due to glued fascia. Especially when you're doing a lot of exercise, the overload of muscles and fascia is the cause of the problem. So before you start working on randomly tweaking body parts with the Foam Roller, you should analyze your training schedule. If in doubt, problems can be eliminated by optimizing the regeneration. First of all, think of sufficient sleep, an adequate supply of proteins and the most important micronutrients and sufficient rest periods before you reach for the "rough trowel".