Does training with the fascia roller promote your regeneration?
Is the training healthy or maybe even harmful?
Hardly any other training tool is and has been discussed more than the fascia roller - often also known as Blackroll.
Julian Wüstner - trained sports scientist and expert from B42 - investigated the myth surrounding fascia roller training in his bachelor thesis.
In his empirical work - especially in the area of recovery after exercise - he critically examines Blackroll and its effects on the regeneration of sore muscles after training.
If you always want to give 100% on the pitch, both planned and intensive training and an appropriate recovery phase are essential. During regeneration, your body prepares for the next competition or training load and also improves to a new improved starting level.
However, the regeneration phase is not too short and not too long, as otherwise this will in any case result in a longer-term stagnation of your performance.
Now imagine the following example.
You're preparing for the best season of your life and want to train as hard as possible off and on the pitch. Your training plan includes intensive training sessions with the team as well as individual sessions for you at home.
Because you know how important it is to support the body's regeneration in the best possible way and, above all, to get rid of the annoying sore muscles in your legs, you go on the Blackroll despite the pain.
The answer is: No!
In his scientific study, Julian Wüstner explains that the fascia roller has no significant effect on the regeneration of sore muscles after training.
The positive effects, however, are more likely to result from an additional application of regeneration measures, or can quickly result in a so-called repeated bout effect (repetition effect) when using Blackroll more frequently.
Repeated-bout means that your body naturally adapts to repetitive exercise.
This means that the pain perception of your nerves in the connective tissue decreases after frequent rolling.
You will then feel an improved sense of well-being, but this does not only speed up your muscle recovery after training.
More specifically, the positive changes after rolling are attributed more to a psychological nature, which, combined with a reduction in the sensitivity of the pain receptors (pain perception), results in reduced pain perception.
The scientific investigation was therefore unable to identify any differences between the use of Blackroll and passive rest over a longer period of time.
If you've always gotten along well with the Blackroll so far, that doesn't mean that you can never use the role again. However, you should use additional, other active regeneration measures to optimally prepare your body for the next workout.
If you haven't been able to make friends with Blackroll yet, there is now no reason to try it compulsively.
The specifically on the Post-workout recovery programs adapted to B42 help you not only improve your well-being after training, but also actively support the recovery phase so that you can start your next workout as quickly as possible.
Be focused. Be fearless. B42
DISCLAIMER:
This article is only an excerpt from a well-founded and researched bachelor thesis. For a deeper insight into the work, you can always write to us via our channels. We are happy to forward your ideas or inquiries to Julian.
Always well regenerated on the pitch. With the B42 app for soccer players.
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