Fasz- please what? Yes, that's exactly what I thought when I first read about fascia training. Then I also saw these uncomfortable roles and probably thought the same as you, “How can a hard foam roller do my tissue good? And is that even possible with lipedema, doesn't it hurt? "
What are fascia?
You have probably already noticed the white elastic skin when cutting fresh meat? This concept of cohesive tissue, which separates the muscles from one another, can be found in many places in our world - also in our bodies. This fascial connective tissue ensures a smooth, shaping shell around bones, muscles, organs, skin and tendons. And, if we are well informed about how we suffer from lipedema, our lymphatic tracts naturally lie under the skin and are surrounded by fasciae. This is why the movement in the compressions is so highly recommended, because every muscle activity promotes the lymph flow enormously. If there is a congestion of the lymph (be it due to tension or, in our case, an obstruction of the lymph flow), the fasciae stick together due to a substance transported in the lymph.
In summary, fascia is a connective tissue in our body that is too important to not pay any attention to. Stuck fibers around our important lymphatic tracts should make us sit up and take notice.
Why fascia training?
The fascia training is supposed to loosen the adhesions with the pressure of your own body weight and promote the blood circulation. The cells are quasi crushed by the rolling and the exertion of force and then fill up again with new cell fluid. It is important to do this training regularly in order to achieve good results. The good thing about it is that the training can be over in about 10 minutes, the bad news, at the beginning it is pretty onion. And believe me, I sometimes made faces that were really creepy.
But do you know this feeling when you are having a real massage, where you are kneaded so strongly and sometimes painfully and then get up completely relaxed? You can create the feeling yourself with the fascia roll. You penetrate the most painful points, which can be individually for everyone, and roll over them again extra hard or often. I enjoy this loosened tissue every time anew.
What should I put attention on?
Of course, as is often the case, there is unfortunately only sparse information on the Internet on the subject of “fascia training with lipedema”, but then we just have to get started. What I am writing to you here is only my own half-knowledge and what I have learned about the subject. If something is missing or wrong, please correct it!
- Drink - more than you think!
The most important half an hour before and after training is that you should drink at least half a liter of water. Without this preparation, your cells cannot fill up with new fluid and the effect may be less.
- It can hurt.
I know that our everyday life is already characterized enough by pain and nobody wants to take it with them into training. But the pain gets less and less and the body feeling afterwards is always worthwhile. But please don't overdo it and don't go beyond the "pain of pleasure".
- Wait 72 hours.
You should take a three-day break between your fascia training units. Your tissue takes time to regenerate.
- With or without compression?
I've tried both and would recommend you do it too. Perhaps at the beginning it is a little more comfortable to train in compression stockings and to lessen the pain a little. But it is best to decide for yourself which variant is more correct.
- Ten minutes is enough.
If you only want to limit yourself to one area of the body, ten minutes are enough to have trained it sufficiently. For the whole body I usually need a maximum of 20 minutes.
Which role should I take?
Fascia rolls are made of foam of different hardness and are available in a wide variety of shapes and lengths. At this point I would like to introduce two variants that I would like to recommend to you.
Yoga roll / Pilates roll from POWRX
It is not called a fascia roll, but it is soft and gentle on the tissue. I would recommend this product especially for beginners or for severe lipedema. The pimple coating can help keep your Exercise mat then doesn't slip, but that hasn't happened to me with any role so far. It's more that you have to correct your position from time to time because you drift a little while rolling.
The role of POWRX is comfortably long, so that you definitely have enough space to roll with your full body. For the fact that it is so softly constructed, I expected more signs of wear and tear. But despite my regular use, I still can't see any damage.
For the price of approx. 25 euros, you are well equipped with this version and can start right at home.
Where can I find training videos?
Since I use the online gym a lot purlife train, I would like to recommend this to you at this point. Certainly there are also other training videos on YouTube, but here I can report with a clear conscience about great expertise. The trainers explain a lot of processes and connections and give instructions on what to do and what to do. I feel well advised and looked after at home without having to go anywhere. You can try everything there for a week for free and if you like it, a gold membership for 8 € / per month with the discount code kossiswelt to lock. I'm super satisfied with this alternative to the normal gym and especially have a lot to laugh about during the workouts.
Blackroll Med self-massage roller
The Blackroll is probably the best known fascia roll and is also shown with a detailed online presence. I am really a little surprised here and have to praise the company, because they also explained lipedema under the heading “Knowledge”. Here there are selected exercises for you directly for lipedema legs. Just a small wish to the Blackroll team: Please add the arm exercises to the section. Unfortunately, lipedema also occurs on the arms.
I get along with the role very well, even if it is harder and shorter than the soft version POWRX is. I like to use them for exercises where I want to be a little more agile and exert more strength. At around 25 euros, it does not differ in price from the Pilates roll and is probably a little more robust in terms of quality due to the missing soft foam outer layer.
The accompanying training DVD and an exercise card for quick use in between are also commendable. So you can start fascia training straight away and get an optimal overview of all possible applications.
Please do not be afraid to work on your fascia with this training. As far as I can tell, you can't break anything and actually only do good for yourself. Devote yourself to your connective tissue and promote the exchange of fluids in your body. It not only helps your tension, but also your mobility.
Transparency: We thank POWRX and Blackroll for the free and unconditional provision of the products.
super great contribution, the whole site in general.
We have SHG lymph / lipedema in Eisenach.
Keep it up!!
Thank you for the article!
I also linked your post in my blog: https://www.living-keto.de/fundstuecke-der-woche-5/
Wishing you all the best!
Kind regards, Karen
Thank you so much for this article that I only came across now. Unfortunately, you can hardly find anything on the internet about fascia training for lipedema. I have now bumped with it and the pain is really not bad. Of course there are also tons of bruises again. I would be interested in your experience. Will the pain eventually become more bearable and the bruises less?
Thanks for your blog! I'm still reading through - so much info 🙂
Kind regards, Angelika
oh, I'm glad you found us:) -
Yes, for me it was definitely the case that the pain became less. But you also have to stay tuned and torment yourself regularly (no less than 3 days break!) And drink a lot and a good half an hour before and afterwards!
“Started with that” should mean 🙂
we know each other through instagram (bia_nca_164) :-). I find your commitment very inspiring and also comforting on not so great days. I'm excited. So far I haven't dared to do fascia training, but now I would like to include it in my sports program and test it.
Hello dear Bibi,
thank you very much for your kind words! Do not be discouraged by the initially severe pain during fascia training, it will get better over time. Stay tuned!
Hello, your report gives me courage
With pleasure, dear Marion! 🙂