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THE FUNCTIONAL TRAINING
MOVEMENT

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Fascia Training

Why you should roll so badly

What are fasciae anyway?

Fascia is a tear-resistant and above all elastic connective tissue which permeates our entire body, envelops all organs and gives us form and structure. Their white, slightly transparent colour sets them apart from other layers of tissue.

As a result of various factors, fasciae can harden and stick together, causing pain or restricting freedom of movement.

The condition of the fascia thus influences the extent and healing of injuries as well as regeneration after training and competition. Therefore, the connective tissue should be regularly invigorated and kept supple with the help of fascial training in order to increase well-being.

What is fascia training?

Basically fascia training describes a holistic movement therapeutic or sportive training method for the targeted promotion of the properties of the muscular or collagenous tissue. The units should take place regularly and consist of dynamic and soft movements. The training can be carried out with various stretching exercises or with a variety of fascia tools such as blackrolls, massage sticks, duoballs or lacrosse balls.

What's the use of fascia training?

Fascia training increases the resilience of tendons and ligaments, prevents painful friction in the hip joint and intervertebral discs, protects the muscles from injuries and keeps the body in shape. The training is similar to lymphatic drainage and helps the body to regenerate faster after exercise. Metabolic end products are pressed out of the fabric by rolling (sponge effect). New fluid is added and supplies the tissue with fresh nutrients. Further positive aspects achieved by fascial training:

  • More efficient muscle work
  • Increased coordination
  • Economization of motion sequences
  • Increased performance during training
  • Increasing mobility

Products for fascia training and their applications

Big, small, hard, soft, with or without pimples - depending on your goal you can use different fascia equipment in your training. To help you find the right tool for you, we have compiled an overview of the various features.

PB Blackroll Soft

  • 20% softer than the PB Blackroll Standard
  • Suitable for beginners, therapy, yoga and Pilates
  • For people with weak connective tissue

PB Blackroll Standard,

Elite Foam Roller

  • Average degree of hardness
  • Recommended for activation in sports and therapy
  • For people with normal connective tissue

PB Blackroll Groove,

The Grid X

  • Average degree of hardness
  • Grooved surface provides natural vibration
  • Activates and stimulates blood circulation

PB Blackroll Pro

  • 50% harder than the standard version
  • High density for more intensive use
  • Recommended for professional and experienced athletes

PB Blackroll Mini

  • Practical for massage on the go
  • Especially for the treatment of small body parts (feet, arms and neck)

PB Duoball

  • Suitable for neck, back and shoulders
  • Recess in the middle for the spine
  • Massage for parallel muscle strands

PB Blackroll Ball, Lacrosse Ball

  • For selective application
  • Reaching difficult to reach muscle groups and fasciae

Fitness Massage Stick

  • Can be used standing up
  • Effective self-massage e.g. of the thigh muscles
  • Improvement of blood circulation


Of course there are many more offers on the fascia market (e.g. TMX triggers, cupping bells, hedgehog balls and massage mats). It is important that you find the right fascial device for you and work with it regularly.

The best exercises

With the fascia roll you can treat all regions of your body with the help of self-massage. The exercises can also be optimally integrated into your mobility training.

  • Back training: With the fascia roll you can effectively treat ISG blockages, shoulder and neck tension as well as lumbar spine pain.
  • Fascia training for the arms: Treatment of pain pictures such as tennis and golf arm or RSI syndrome.
  • Thighs, buttocks and chest: If used correctly, you can release so-called chains of action (tension in one part of the body leading to pain in another) in the long term.
  • Exercises for the calves: Targeted fascia training on the calves can have a positive influence on the frequency and intensity of calf cramps.