Those who exercise regularly often struggle with sore muscles. Particularly intensive training can lead to cramps and pain if there is a lack of regeneration. But sitting for long periods of time at work or poor body posture can also lead to hardening and reduced mobility.
Blackroll offers a variety of fascia products that you can use to increase your mobility and improve your posture. In this article, you will answer the most important questions about the Blackroll fascia roller and explain the benefits of fascia training for you.
the essentials in brief
- Blackroll was the first provider of foam rollers on the German market. The Blackrolll brand now has a large number of fascia products for all needs.
- Fascia training is a kind of self-massage with which you roll out your muscles and fascia. Regular rolling out of your fascia releases hardening and tension.
- With Blackroll foam rollers you can increase your mobility, make your muscles more efficient and strengthen your connective tissue.
Background: What is Blackroll?
Blackroll (13) is a German manufacturer specializing in regeneration products. The company was founded in 2007. Blackroll's first product back then was a foam roller.
Although fascia rollers were not widely used at that time, fascia rollers had been used since the beginning of the 20th century.
Blackroll is considered the manufacturer of the first German foam roller as we know it today. That is why the brand name Blackroll is often used as a synonym for foam rollers in general.
What is a Blackroll foam roller?
A foam roller is a hard foam roller that is used for self-massage. The aim of this self-massage is to relieve muscle tension (6) and increase blood circulation. In addition, training with a foam roller should lead to strengthening of the connective tissue and increased mobility (6,7).
With the help of a foam roller, you can massage your fascia and muscles in a targeted manner. (Image source: Dmitry Kochetkov / 123rf)
With the fascia roller, the Blackroll brand has brought its first product onto the market. Blackroll foam rollers are 30 cm long and have a diameter of about 15 cm. The foam rolls are made from recyclable material that is free of harmful chemicals.
What fascia products does Blackroll offer?
In addition to the Blackroll standard fascia roller, Blackroll now offers a variety of other products for regeneration and fascia training. Blackroll itself divides its products into several categories (13).
| category | Products |
|---|---|
| fascia products | Fascia rollers, fascia balls, needle rollers, releasers |
| Office | Posture trainer, smoove board, exercise balls, trigger tools, fitness bands |
| training | Fitness bands, posture belts, exercise mats, yoga blocks, exercise balls |
| Sleep | blankets, pillows, pillowcases |
Blackroll's philosophy is based on the goal of balancing all human circuits (13). That is why the products and categories in the Blackroll online shop overlap.
How does fascia training with Blackroll work?
Blackroll offers products for holistic fascia training. During a self-massage with Blackroll foam rollers, you roll out your muscles with the pressure of your own body weight.
With a Blackroll foam roller, various exercises can be carried out all over the body. The exercises can relieve painful tension (1), help with back problems and strengthen the muscles (2) and connective tissue (2).
Blackroll itself distinguishes between exercises that serve either regeneration or functionality (13).
- Exercises for regeneration: Regenerative exercises serve to increase flexibility and performance (10). The focus is on releasing tension that arises from sport or everyday movements.
- Exercises for functionality: In functional training, you use the Blackroll foam roller as a training device. Functional exercises give you more stability in everyday life and at the same time you can strengthen and build up your muscles.
You can use the Blackroll foam roller for relaxation, but also for training. On the Internet and also on the Blackroll website you will find many exercises simply explained.
How often should I train with the Blackroll foam roller?
You can train with the foam roller daily or several times a week. Since you only work each muscle for about 30 - 60 seconds, fascia training usually takes a maximum of 10 - 15 minutes.
With daily fascia training, you can effectively prevent pain caused by hardening.
You can massage yourself with the Blackroll both before and after your regular training session (9). The daily self-massage with a Blackroll foam roller should help to reduce sore muscles and tension (5).
In order to strengthen your connective tissue with the Blackroll, it is sufficient to train 3 - 4 times a week. Especially at the beginning it can be better to roll out your muscles several times a week instead of every day. So your body has to get used to the new stimuli of the Blackroll foam roller.
How do I find the right Blackroll foam roller for me?
Blackroll offers a variety of different foam rolls. Which fascia product is right for you depends largely on three factors. Fascia rollers differ in shape and type, as well as in their degree of hardness and size.
kind
Blackroll's fascia products can be divided into three main categories: rollers, balls and trigger tools. The fascia products differ mainly in their application.
- Fascia rollers: With the Blackroll fascia rollers you can massage and roll out your fascia and connective tissue over a large area. Training with fascia rollers is suitable for both activating and regenerating your muscles and fascia.
- Fascia balls: Fascia balls enable a more targeted massage and thus the selective release of hardening or tension. Blackroll offers fascia balls in two versions, as Blackroll Ball or Duoball.
- Trigger tools: You can work on hardening and pain points even more specifically with Blackroll's trigger tools. In contrast to fascia rollers or fascia balls, you do not roll out the hardening. You can use the trigger tools to apply static pressure to particularly painful points to release tension.
Fascia rollers offer you the widest possible range of applications. If you want to roll out your fascia in a more targeted way, fascia balls are particularly suitable. If you often have to struggle with selective pain and tension, trigger tools are an effective way to improve your well-being.
degree of hardness
Blackroll offers foam rollers in three different degrees of hardness. Harder rollers automatically put more pressure on your connective tissue and muscles.
| fascial product | degree of hardness |
|---|---|
| Blackroll Med foam roller | Soft |
| Blackroll Standard foam roll | Middle |
| Blackroll Pro foam roller | Hard |
| Blackroll Fascia Balls | available in only one standard hardness |
If you have never trained with a foam roller before, you should start with a soft roller. Since pressure is exerted on your muscles during fascia training, the ideal degree of hardness for your role also depends on your individual pain perception.
The longer you train your fascia with Blackroll, the more you will get used to the feeling of pressure from the fascia rollers. Advanced athletes can buy a vibration insert from Blackroll as an add-on for their foam rollers.
Size
Blackroll foam rollers are available in different sizes: micro, mini, slim, standard and standard 45. Depending on the size, you can use your foam roller for different body zones:
| Size | Dimensions | body zones |
|---|---|---|
| Micro fascia roller | Length: 6cm, diameter: 3cm | Jaws, forehead, temples, fingers and hands |
| Mini foam roll | Length: 15cm, diameter: 5cm | soles of feet, forearms and palms |
| Slim foam roll | Length: 30cm, diameter: 10cm | Calves, shins, full thighs, buttocks, lower and upper back |
| Standard foam roll | Length: 30cm, diameter: 15cm | Calves, shins, full thighs, buttocks, lower and upper back |
| Standard 45 foam roller | Length: 45cm, diameter: 15cm | Calves, shins, full thighs, buttocks, lower and upper back |
If you only want to get one foam roller at the beginning, it is best to use the Blackroll Standard or Standard 45 foam roller. With these slightly larger rollers you can massage all large muscle groups.
Are Blackroll foam rollers good for your back?
As with all other muscles, the Blackroll foam roller can also be used on the back (11). Rolling out the upper and middle back area in particular can have a relaxing effect.
Since you can work specifically on your posture with the Blackroll, the training is generally good for your back. Above all, the Blackroll foam roller can help you with acute back pain. By rolling out your fascia, you relax and stimulate your back muscles at the same time.
Training your back muscles with the Blackroll foam roller can put a lot of pressure on your spine. The massage with the Blackroll should be done carefully, especially in the area of the lower back. (Image Source: Joyve McCown / Unsplash)
Only your lower back can react sensitively to training with the Blackroll. Training with the Blackroll on your back puts additional pressure on your spine. This can cause pain on the one hand and lead to other negative effects, for example if you have a hollow back.
Here are the advantages and disadvantages of fascia training on the back:
Advantages- Relaxation for the upper and lower back
- Improves your posture
- Quick help for acute back pain
If you only suffer from acute pain in the back area, fascia training with the Blackroll can lead to a reduction in your pain. However, if you suffer from chronic pain or find training with the Blackroll particularly painful, you should definitely speak to a doctor.
Can I train with the Blackroll foam roller if I have acute muscle soreness?
Training with the Blackroll foam roller is particularly worthwhile to prevent sore muscles . Since sore muscles are also caused by overloading the fascia, you can use the Blackroll to get your fascia used to higher loads.
Blackroll fascia training can reduce and prevent acute muscle soreness.
But self-massage with the Blackroll can also help with acute muscle soreness (3). It is important that you listen to your body and approach training with the Blackroll a little more carefully if you have sore muscles.
Fascia training is usually always perceived as slightly painful, even without sore muscles. As long as this pain expresses itself as a pleasant strong pressure, you can continue to train your fascia.
Can I use Blackroll products on a strain?
The self-massage with the Blackroll foam roller keeps your muscles supple and flexible. Therefore, training with the Blackroll also prevents strains.
If you have a strain, you can continue to train with the Blackroll.
By massaging the fascia, you ensure an increased supply of nutrients to the muscle. This can lead to faster regeneration.
Can Blackroll fascia training help me lose weight?
The Blackroll foam roller cannot help you lose weight alone. To lose weight, you need to eat fewer calories than your body uses. Since training with the Blackroll burns very few calories, the effect will not be reflected on your scale.
However, if you pay close attention to your diet and exercise regularly, the Blackroll foam roller is a useful addition to your training.
By self-massage with the Blackroll, you can prevent annoying sore muscles in the long term and possibly continue training even faster (4). This is what the Blackroll foam roller brings you when you lose weight:
Advantages- better performance in sports
- Strengthening of the connective tissue
- Improved body awareness
Since the Blackroll improves the performance of your muscles and fascia, you will also be able to make better progress in your training. You can also use your Blackroll foam roller as a training device. With functional exercises you can strengthen your muscles and improve your body awareness.
Does Blackroll fascia training help with cellulite?
More than 85% of all women over the age of 21 suffer from cellulite . It is true that not only women are affected by the unsightly cellulite, but men are genetically less prone to cellulite. Cellulite is definitely not a harmful complexion, but many of those affected would like to see a reduction.
Cellulite, also called orange peel by many, is annoying for many people. With the help of the Blackroll fascia roller, the appearance of cellulite can be specifically improved. (Image source: maridav / 123rf)
Put simply, cellulite is caused by a large-meshed network of collagen fibers, which promotes the accumulation of fat. The body fat is stored in such a way that the typical skin appearance of cellulite is created.
With the Blackroll foam roller you can do something against your cellulite. When you massage yourself with a black roll, you promote your blood circulation (8) and the exchange of fluids and metabolism. Regular fascia training also regulates collagen and elastin in your connective tissue (12).
In order to use fascia rollers specifically against cellulite, you should perform the classic movements on the affected areas faster and with jerky movements.
All of the mentioned effects of fascia training with the Blackroll can positively change the appearance of your skin. In order to use fascia rollers specifically against cellulite, you should perform the classic movements on the affected areas faster and with jerky movements.
This method has proven to be more effective for cellulite than the slow rolling out of the fascia, which is common during regeneration. However, the rapid unrolling of the fascia is often felt to be more painful than the slow self-massage.
When am I not allowed to train with the Blackroll foam roller?
In principle, anyone can train with the Blackroll foam roller. Despite the low risk of injury, there are still situations in which you should avoid training with the Blackroll. These include redness, swelling and acute injuries such as fractures or muscle fiber tears.
If one of the following points applies to you, you should definitely discuss training with the Blackroll foam roller with your doctor.
- You're pregnant
- You suffer from osteoporosis
- You have disc damage
- You are taking anticoagulant medication
- You have fibromyalgia, a "pain syndrome"
- You have a disease of the rheumatic type
- You have an artificial joint
- You suffer from a tumor disease
The conditions and clinical pictures mentioned above do not rule out fascia training with the Blackroll from the outset. In any case, training with the Blackroll foam roller should be approved in advance by your doctor.
Conclusion
Fascia training is ideal for increasing your mobility and performance in sports. With a targeted self-massage using the Blackroll fascia products, you can prevent sore muscles, relieve tension and improve your posture.
Blackroll offers a variety of foam products so you can easily find the perfect foam roller for your needs. The risk of injury during fascia training is extremely low and rolling out the muscles is easy to learn with the help of exercise instructions.
Blackroll fascia training is suitable for amateur and competitive athletes, but also for non-sportspeople who want to do something for their connective tissue and posture. If you want to train your fascia and muscles with the Blackroll fascia roller, you should be prepared for the fact that fascia training is always associated with slight pain.
Individual proofs(13)
- Chan, Yuan-Chi et al. Short-term effects of self-massage combined with home exercise on pain, daily activity, and autonomic function in patients with myofascial pain dysfunction syndrome. Journal of Physical Therapy Science, Vol. 27 Issue 1., 2015. https://doi.org/10.1589/jpts.27.217 Source
- Cheatham SW, Kolber MJ, Cain M, Lee M. THE EFFECTS OF SELF-MYOFASCIAL RELEASE USING A FOAM ROLL OR ROLLER MASSAGER ON JOINT RANGE OF MOTION, MUSCLE RECOVERY, AND PERFORMANCE: A SYSTEMATIC REVIEW. Int J Sports Phys Ther. 2015 Nov;10(6):827-38. PMID: 26618062; PMCID: PMC4637917. Source
- Amany Waheed Ebrahim and Abeer Waheed Abd Elghany. The effect of foam roller exercise and nanoparticle in speeding of healing of sport injuries Journal of American Science, 2013; 9(6): 450-458]. (ISSN: 1545-1003). Source
- Healey KC, Hatfield DL, Blanpied P, Dorfman LR, Riebe D. The effects of myofascial release with foam rolling on performance. J Strength Cond Res. 2014 Jan;28(1):61-8. doi: 10.1519/JSC.0b013e3182956569. PMID: 23588488. Source
- Jay K, Sundstrup E, Søndergaard SD, Behm D, Brandt M, Særvoll CA, Jakobsen MD, Andersen LL. Specific and crossover effects of massage for muscle soreness: randomized controlled trial. Int J Sports Phys Ther. 2014 Feb;9(1):82-91. PMID: 24567859; PMCID: PMC3924612. Source
- Macdonald GZ, Button DC, Drinkwater EJ, Behm DG. Foam rolling as a recovery tool after an intense bout of physical activity. Med Sci Sports Exerc. 2014 Jan;46(1):131-42. doi: 10.1249/MSS.0b013e3182a123db. PMID: 24343353. Source
- Škarabot, Jakob et al. "Comparing the effects of self-myofascial release with static stretching on ankle range-of-motion in adolescent athletes." International journal of sports physical therapy vol. 10.2 (2015): 203-12. Source
- Okamoto T, Masuhara M, Ikuta K. Acute effects of self-myofascial release using a foam roller on arterial function. J Strength Cond Res. 2014 Jan;28(1):69-73. doi: 10.1519/JSC.0b013e31829480f5. PMID: 23575360. Source
- Schroeder AN, Best TM. Is self myofascial release an effective preexercise and recovery strategy? A literature review. Curr Sports Med Rep. 2015 May-Jun;14(3):200-8. doi: 10.1249/JSR.00000000000000148. Erratum in: Curr Sports Med Rep. 2015 Sep-Oct;14(5):352. PMID: 25968853. Source
- MacDonald GZ, Penney MD, Mullaley ME, Cuconato AL, Drake CD, Behm DG, Button DC. An acute bout of self-myofascial release increases range of motion without a subsequent decrease in muscle activation or force. J Strength Cond Res. 2013 Mar;27(3):812-21. doi: 10.1519/JSC.0b013e31825c2bc1. PMID: 22580977. Source
- Griefahn, Annika & Oehlmann, Jan & Zalpour, Christoff & Piekartz, Harry. (2016). Do exercises with the Foam Roller have a short-term impact on the Thoracolumbar fascia? - A randomized controlled trial. Journal of Bodywork and Movement Therapies. 21. 10.1016/j.jbmt.2016.05.011. Source
- Jameson, T & Black, Ashley & Sharp, Matthew & Wilson, Jacob & Stefan, Matthew & Chaudhari, Swetanshu. (2019). The effects of fascia manipulation with fascia devices on myofascial tissue, subcutaneous fat and cellulite in adult women. Cogent Medicine. 6. 10.1080/2331205X.2019.1606146. Source
- blackroll.com: Homepage and online shop Source
