Blackroll: The new trend in the fitness world
Many athletes use self-massage tools, but what is their actual benefit? When you exercise, your muscles are put under strain. This can lead to discomfort or pain due to adhesions or knots in the muscles or even in the connective tissue (fascia). By using the Blackroll, you can remedy or even prevent this problem. The goal of this massage is to reduce muscle tension, improve flexibility, and promote recovery. This is also called self-myofascial release. A Blackroll is also a useful tool in the warm-up.
Self-massage with Blackroll
Self-myofascial release (SMR) aims to reduce tension in muscles and fascia and stimulates blood circulation. SMR leads to better flexibility, mobility, and posture. In addition, recovery is positively promoted by the use of Blackroll tools.
The intensity of such a massage depends on your body weight and the pressure you apply to the roll. The first few times it may feel a bit painful. If the pain feels higher than 7 out of 10, stop and try again later.
Self-myofascial release benefits
Less muscle tension, greater flexibility.
A major advantage of Blackroll tools is increased flexibility. This is mainly due to neurological adaptations. The pressure from the roll stimulates mechanoreceptors that adjust your muscle tension. As a result, your tissues utilize their elasticity to the maximum and you have a greater range of motion. Flexibility improves immediately after the massage (about 10 minutes), but with regular use, your overall flexibility improves in the long term.
Muscle pain and recovery
In addition to reducing muscle tension, Blackroll also speeds up your body's recovery. Blood circulation and the lymphatic system are activated, which means that tissues are better supplied with nutrients and waste products are more easily removed. As a result, the feeling of muscle pain decreases.
Blackroll tools: how to use them?
There are various techniques for self-myofascial release, such as: lateral rolling movements, forward and backward rolling movements, and circular frictions for deeper tissues.
During the exercises, you can discover pain points (hotspots) in each muscle group. Then apply pressure to such a hotspot for about 15 seconds. The pain sensation decreases when you repeat the exercise, and muscle tension decreases. It may be uncomfortable the first few times, but your mobility and flexibility will clearly improve if you persevere. Continue to breathe calmly in and out during the massage to relax properly.
When do you use Blackroll tools?
You can use Blackroll tools both before and after your workout.
Warm-up
During the warm-up, these tools help correct minor imbalances and improve freedom of movement. This allows you to perform optimally without loss of strength.
Cooling-down
After your workout, the Blackroll helps reduce muscle tension and stiffness and speed up your recovery. In combination with calm breathing, the parasympathetic nervous system is activated, allowing you to relax faster.
Conclusion
Self-massage with Blackroll tools offers benefits before and after training: better mobility, flexibility, faster recovery, and no negative impact on your performance. Discover the possibilities of each tool via the Blackroll app.
