“After the game is before the game”, the legendary soccer trainer Sepp Herberger once said. A statement, not only applicable to soccer players: Preparation and regeneration are important facets of successful training for athletes from all disciplines. If athletes don’t take their preparation and regeneration serious, they risk injuries and delay the healing process. But regeneration does not only mean to put one’s feet up. By promoting the blood circulation through specific fascial training the regeneration process can be accelerated.
Fascia are widely known as connective tissue. Injuries and adhesions of the fascia are a common cause for back pain or lead to bruised nerves. By resolving adhesions you can receive more flexibility in your muscles and joints.
The Blackroll® is often used for functional fascia training. It helps to keep the connective tissue flexible and smooth. Through self-massage any adhesions will be rolled out. The blood circulation increases and the tissue is stimulated. At first you might feel a sensation of pain - but in a positive way. The pain will stop when you train regularly.
The following exercises are perfectly suited for beginners. You can’t overstrain your muscles this way. These exercises show the core characteristics of fascia training.
Fascia training in the calves and hamstrings area
Sit down on the floor with one knee bended. Stretch the other leg and place your heel on the Blackroll. Now push yourself up and lean on your hands so that your bottom is in the air. Slowly roll towards the back of your knee. The movement is led by the hands and the bended standing leg. It’s important that you neither tighten the leg on the roll nor the foot. In order to train the back thigh musculature, the blackroll will be placed under the back of your knee. Finally push up again with your hands and the standing leg and roll towards your bottom.
Fascia training of the outer calves, thighs and upper body musculature
Place the Blackroll under your hip. Get into a side plank next. Keep the balance by placing the upper arm on the mat in front of you. Place the upper leg in front of you as well while keeping the lower leg stretched out over the blackroll. Now roll up and down over the blackroll, pushing yourself back and forth with your hand and the upper leg. The lying leg is relaxed.
Fascia training of the front thigh muscles
To train the Fascia in the thighs lay down on your belly. Place the Blackroll under your knees. Then get into a plank position. The legs are resting easily on the roll while the elbows support your body. Slowly roll to the hip and back.
Here you can find a few general tips for the correct execution of the exercises:
- Roll slowly and steady 10 to 20 times over the different muscular groups
- Don’t actively tighten the muscles during the session
- Pause at sore points
- Vary the pressure by alternating the support of your arms or by putting one leg on the other to increase the pressure
Find more instructions and exercise variations here: https://www.blackroll.com/exercises/regeneration/blackroll-standard. Another important part of the regeneration process is nutrition. Find out how to put the recovery process on your plate here: https://www.powerbar.eu/en_GB/blog/nutrition/recovery-on-a-plate
All the advantages of fascia training put in a nutshell:
- Shorten the time of recovery with the right fascia training
- Strengthen the power of your muscles
- Prevent overstraining and injuries