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August 2020 Gegen Muskelkater helfen bei mir Schwimmen, eine Runde Infrarotsauna sowie Massagen mit der Faszienrolle. Die ersten beiden Optionen sind nichts für zu Hause, aber letzteres kann man auch im Wohnzimmer machen. Es kostet nichts und dauert nur ein paar Minuten. Niemand weiß bisher genau, warum Massagen mit der Faszienrolle funktionieren. Auf jeden Fall lockert man mit ihr aber ähnlich wie bei einer manuellen Massage das Muskelgewebe und die Faszien. Neue Aktivitäten oder eine höhere Trainingsbelastung können Schmerzen und Muskelkater verursachen. Durch die Massage mit der Faszienrolle kannst du dem entgegenwirken. Doch nicht nur das: Du kannst auch deinen Bewegungsradius aufrechterhalten, damit du dich wegen der Schmerzen nicht verkrampfst oder dich anders bewegst als sonst.  Du kannst die Faszienrolle vor oder nach dem Training verwenden. Oder morgens früh oder abends vor dem Schlafengehen. Es ist nicht wichtig, *wann* du es tust, sondern *dass* und *wie* du es tust. Viele Menschen bevorzugen eine Faszienmassage am Morgen für einen guten Start in den Tag. Andere kombinieren sie mit dem Training, denn dann steht der Körper ohnehin schon im Mittelpunkt. Idealerweise solltest du dich täglich 10 Minuten mit der Faszienrolle massieren. 20 Sekunden Massage an nur einer verspannten Stelle erzeugt nicht die gewünschten Resultate. Viel besser ist es, 10 Minuten lang verschiedene Punkte auszurollen, an denen es Probleme gibt. ## Unten werden ein paar Punkte beschrieben, an denen Menschen sehr häufig Verspannungen oder Bewegungseinschränkungen haben und die sich daher für die Faszienmassage anbieten. 1\. Brustwirbelsäule (mittlerer Rücken). 2\. Po. 3\. Oberschenkel. 4\. Waden. Plane jeden Tag 10 Minuten für die Massage ein. Wenn du ein oder zwei Tage nicht dazu gekommen bist, überlege, ob eine andere Tageszeit vielleicht besser geeignet ist. Wenn du dir jeden Tag ein paar Minuten Zeit nimmt, wirst du dich bald besser fühlen und feststellen, wie sich dein Bewegungsradius verbessert. ### Werde Teil des Nike Training Club Unsere Weltklasse-Experten und Trainer helfen dir, aktiv und gesund zu bleiben. [Herunterladen](https://smart.link/5deaab27fce3c)  ### Werde Teil des Nike Training Club Unsere Weltklasse-Experten und Trainer helfen dir, aktiv und gesund zu bleiben. [Herunterladen](https://www.nike.com/at/ntc-app) Ursprünglich erschienen: 16. 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