VERIFIED CONTENTAuthor: Maciej Szukała

Rolling is one of the most popular methods that speed up recovery. Thanks to the supercompensation and regeneration that takes place outside of exercise, we become stronger. Rolling over can also help with many ailments. What is it and how does it work?

Rollingis an automatic fascial massage, which is performed with the use of small or large rolls made of hard plastic, balls and the so-called duoballs, i.e. double balls connected to each other. Although the foam rollers may seem inconspicuous, they can be used to eliminate many pain ailments.

What is rolling?

Rolling treatments can be performed by all physically active people, regardless of their advancement level, age and body weight. All you need is a piece of floor or wall large enough to lie on it or lean against it.

The technique you use while rolling is called myofascial release (SMR). It works well not only for athletes, but also for people who are looking for a way to relax after a whole day of sedentary work, but do not want to constantly use the help of a physiotherapist.

Rolling is completely safe. Contrary to stretching the muscles, it is practically impossible to hurt yourself here, and the only side effect of too much involvement will be severe pain in the massaged area. The only contraindications for self-massage are bruises, joint sprains and fresh injuries.

The rolling procedure is very simple and consists in rolling a foam roller on the selected place of the body. Virtually all muscle groups can be massaged in this way. Which of them are most often subject to tensions?

  • back (the tense trapezius and the lats generate the most pain),
  • legs (especially gluteal muscles, quadriceps, biceps thighs and adductors),
  • arms (mainly the biceps, triceps muscles and the deltoid, infraspinous and round muscles surrounding the shoulder girdle),
  • chest (pectoral muscle larger and smaller),
  • neck and head (lobes and colloid-mammary muscles),
  • calves and forearms

The great advantage of rolling is the ability to adjust the load to the fatigue level of the tissues and yoursneeds. All you have to do is control the degree of support on the device.

What is a fascia?

A fascia is a type of connective tissue composed of:

  • water,
  • collagen,
  • elastin.

The easiest way is to imagine it as a three-dimensional spider web. It is present in all structures of our body (including muscles, skin, tendons and internal organs). It resembles a thin white film that is extremely durable and flexible.

Its main function is to protect the body by adapting the shape of tissues to the action of external forces. Thanks to the fascia, we can move freely because it helps to transfer forces from the muscle fibers to the locomotor system.

The three-dimensional structure of the fascia also allows information from the nervous system to quickly spread among the various structures of the body.

The fascia should be looked after by massage, stretching and other regenerative treatments. Otherwise, over time, contractures will begin to appear, and scarring and adhesions will appear in the structure of the connective tissue.

The build-up of fatigue also leads to the appearance of trigger points, i.e. lumps, palpable as distinct bands or grains under the skin - these are abnormally tense or stuck together connective tissues, which are often a source of severe pain.

Additionally, contractures translate into reduced mobility in the joints and an increased risk of injury.

Until recently, it was not known that there are many receptors in the fascia that are essential for proper functioning. These include :

  • pain receptors (night receptors),
  • receptors of deep sensation (proprioreceptors),
  • Ruffini bodies (responsible for the feeling of perceiving temperature increase),
  • type III and IV interstitial receptors (most likely related to the regulation of blood circulation).

Rollover phases

Rolling with the foam does not have to be just moving the massager along the muscle fibers. Common techniques that should be implemented as part of relaxation are:

  • transverse rolling

In this case, the roller should roll across the fibers so as to cover the massaged surface as much as possible.

  • breaking muscles

It consists in the maximum relaxation of the massaged part, and then rolling the roller or ball to where the pain occurs. In this way, the pressure reaches deeper, and the sliding surfaces of the tissues oxygenate better.

  • tightening and relaxing the muscle

This technique involves rolling the muscles while tensing them and at the same timeloosening. It is quite a painful technique and should be implemented carefully at first.

  • oppression

Compressing is focusing the force on particularly painful points. This is an excellent technique for removing trigger points.

Remember that you should feel uncomfortable while rolling. Massage should be slightly painful. If you feel absolutely nothing during the transfusion, the pressure is too weak and the procedure will not be effective. You can then lean more against the wall or use more of your body weight.

Rolling should never be done at full intensity! Such a massage will also not bring the desired effect.

It is assumed that rolling one muscle part should take about 2-3 minutes. Depending on the speed of moving the roller and the technique used, it will be from a few to a dozen repetitions. Muscle massaging should start with short, economical movements. Gradually, they can be deepened so that the last repeats cover the entire length of the fibers. Breathing is also important - muscles should not be tense and rolling should always be done on loose tissue.

How often and when to roll?

Beginners are recommended to roll 2-3 times a week. As your body becomes resistant to massage, you can do so more often. Personal trainers indicate that rolling can be done:

  • before training - then the session is short and mainly conducive to blood supply to the muscles, which allows them to be activated more efficiently during exercise,
  • after training - allows you to calm down the body, accelerates the flushing of metabolites and improves regeneration after exercise,
  • as a separate training unit - rolling works well as an alternative to stretching, sauna or other form of regeneration on a day free from exercise. Typically such a rollover will take the longest.

How long to roll depends on many factors. The more the fascia and muscles are "neglected", the more work has to be put into them to make them flexible again. In turn, for athletic people who care about their body holistically (including regenerative treatments), self-massage with a roller may take only a few minutes. Excessive prolongation of rolling may be counterproductive and aggravate inflammation.

It is worth pointing out that - unlike intense stretching before training - rolling does not reduce the athlete's efficiency during later exertion. So it may be a better alternative if a more powerful training unit is planned. Interestingly,Even studies have been published showing that pre-workout rolling can temporarily increase power, strength and speed.

Regularity is very important when rolling. After one or two sessions, it's hard to feel any tangible results. However, you will certainly appreciate these exercises after a few weeks of session.

Benefits of Regular Rolling

There are many benefits to rolling your body. Which of them are the most important?

  • relaxing tight muscles

The primary purpose of using foam rolls is to reduce muscle tension.

Whether it's the result of over-strenuous training or keeping your body in one position, regular rolling will make the ligaments detach from your muscles, bleed and work more efficiently.

Rollers also help to "break trigger points". By pressing them, you can eliminate the pain that occurs in the muscle or fascia.

The flexibility of tense muscles can even lead to an improvement in posture and the elimination of compensation within the musculoskeletal system, because the muscles relax and no longer force an unnatural posture.

  • Increase mobility

By massaging the muscles surrounding the joints, the fascia in these areas becomes more flexible and better able to withstand large-scale movements. It also causes the collagen fibers building these structures to become better hydrated (as a result of their movement, hyaluronic acid is formed).

Greater mobility also means less risk of injury. This applies especially to sports, where dynamic movements dominate - sprint runs, crossfit or martial arts.

Please note that furlers have been designed exclusively for massaging soft tissues. They are not suitable for compressing joints or bones.

  • Accelerates post-workout regeneration

The massage of tired muscles makes the regenerative processes run faster and the inflammation subsides more easily. This is why it is said that "rolling removes soreness." In fact, however, it is about reducing Delayed Onset Muscle Soreness (DOMS).

  • Increases the firmness of tissues

Regular rolling also allows you to effectively fight cellulite by blood supplying the tissue and breaking down subcutaneous fat. As a result, the skin becomes smoother and the body firmer.

Do you need to buy your own furler kit?

If you are rolling around at different times of the day, you should have your own set of rollers and balls. Currently, they are no longer expensive, and in practice you will most often use a large roller and a small oneballs. The remaining furlers are of less importance and are suitable mainly for small muscle groups.

In stores you will find both flat rollers and with protrusions. The former are recommended mainly for beginners. The protrusions make the massager more effective on the tissues and are better suited for the therapy of trigger points. There are three degrees of furler hardness:

  • soft,
  • medium,
  • hard.

Always start your auto-massage adventure with soft rollers. As your body becomes more accustomed to the load, you can replace the shafts with harder ones.

You can rent a roller in many gyms and fitness centers. If you perform self-massage sporadically, this solution will be sufficient.

Try to include rolling with foam rollers in your training plan. You will quickly notice an improvement in regeneration, tissue elasticity and you will stop feeling your muscles tense from exercise.

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ABC of exercises