Unlocking the Healing Power of Fascia

For years, foam rolling was seen as just a recovery tool for athletes. But new research shows its effects go much deeper into the fascia, the body’s sensory web that connects and communicates through every muscle and organ. Rolling isn’t just about loosening tight muscles. It’s about restoring fluidity, releasing tension, and giving your body a reset.

What is Fascia?

Fascia is a large interconnected web of connective tissue enveloping our entire body. It connects muscles, bones, nerves, blood vessels and organs in one integrated system.

It is comprised mostly of water, collagen and elastin and can be likened to a gel like substance. It’s primary functions are to allow tissues to glide, forces to be transmitted through the body, and convey information on positional awareness.

Fascia plays an important part in every body system and governs our ability to perceive where we are in space and regulates our freedom of movement. Fascia occurs in both in the superficial (under the skin) and in the deep parts of the body (muscles, tendons, nerves and organs)

There are over 100 million sensory receptors in the fascia which is 6 times the number we find in our muscles. Making fascia highly perceptible and responsive. Fascia also holds an incredible amount of water - up to a quarter of the water in our body is stored in the fascia! Meaning it’s function is heavily impacted by hydration levels.

Why do we Roll?

We wouldn’t suffer from most pains if we would use our body the way it was intended. But we only make use of about 5 - 10% of our possible movement range. This leads to a build up of metabolic waste products in between the cells which in turn builds tension in our body. The aim of the foam rolling massage is to move the liquid between the cells to get rid of this metabolic waste products and to untangle fascia fibres. These are the main reasons for shortened and rigid fascial tissue. Another benefit of this massage is the effect it has on the connection between fascia and muscles. As soon as fresh water runs through the fascia structure stress hormone levels drop and tension eases.

Rolling & exercise

Foam-rolling massage supports the effects of exercises. Like heavy-duty cleaning equipment the rolls help move the waste products out of the system. The fascia acts like a dirty sponge and through the foam rolling massage we squeeze the dirty water out of the sponge so fresh clean water can be absorbed. Another effect is that nutrients that got stuck on the way to the cells can reach their target through this “spring clean". The foam rolling massage can speed up your metabolism!

The foam rolling technique according to Liebscher & Bracht

To achieve these results Liebscher & Bracht have developed a specific rolling technique. We roll slowly and intensely and usually in only one direction. Fast rolling would only scratch the surface, the slow and deep rolling makes it possible to press the liquid through the tight passages in between the cells. Another benefit of this approach is the effect it has on tangled fascia fibres - it reduces the entanglement and creates greater flexibility in the connective tissue.

Speed, pressure and hand position

By concentrating on the image of pressing a slow moving liquid through a tight passage, clients usually develop a good sense of the best pressure and speed to apply. The same rule as for the exercises apply, stay under 8. But in this instance you will even benefit if you achieve a 6 -7 on the scale.

It is best to hold the roll or balls with the fingertips of both your hands. This way you can keep the pressure with one hand while the other changes the grip to keep the movement fluid.

Rolling only in one direction

It is important to roll in only one direction so fresh water can flow into the cleaned spaces. We want to avoid the waste products getting pushed back into the fascia. We follow the back flow of the blood, in other words, towards the heart. It is the same direction as the lymphatic drainage. we roll away from the hands, feet and the head towards the chest.

The qualities of our specific foam rollers

Roland Liebscher’s background as a mechanical engineer laid the foundation to develop the foam rollers. They are much smaller, firmer and softer than usual foam rollers and are easy to handle for clients with physical limitations.

When and how should you roll?

It isn’t important when you roll. You can roll before or after the exercises. Both will benefit you. Ideally you should roll daily. Since it is a bit time consuming we suggest that you use the evening for this treatment. You can combine with an evening activity like watching TV. Once you have a little practice this should be easy.