TRUEROLL Instructions
Here we show you in a few steps how you can use the TRUEROLLS most effectively for yourself.
What you should pay special attention to when rolling
Do not roll over bones
To avoid irritating the periosteum, avoid rolling directly over your bones with a lot of pressure.
Stop at pain points for a few seconds
If you roll over a painful area, wait until the pain has subsided by at least two thirds, then continue rolling.
Roll slowly for recovery, roll faster for warm-up
Our rule of thumb for the rolling speed. Depending on your application goal, you should always adjust it slightly.
Applying TRUEROLLS works in a few minutes
Here are a few more tips:
- SELECT THE RIGHT TECHNOLOGY
- SET THE TREATMENT PRESSURE CORRECTLY
- USE REGULARLY FOR LONG-LASTING RESULTS
Select technique and treatment pressure
Technique 1:
Roll in your hand
Take the roller in your hand and roll it over accessible parts of the body with light pressure. For example, the arms, shoulders and chest are suitable.
LOW PRESSURE
Technique 2:
Roll with body weight on the floor
Put your body weight on the roller, support it with your arms and legs and roll slowly. Suitable e.g. for the back, buttocks, legs.
MEDIUM TO HIGH PRESSURE
TRUEROLL Instruction Area
Self-massage of the sole of the foot
When: Tension in the muscles of the sole of the foot, plantar fasciitis, targeted promotion of blood circulation and mobility as a warm-up + recovery.
Wie es geht: Massage the sole of your foot by standing with one foot on the TRUEROLL mini or by placing it under the sole of your foot while sitting. Roll along the bottom of your foot and vary the treatment pressure by shifting your body weight. Stay on your pain points for a short time.
Duration: 60-90 Seconds
Bonus Tip: Rotate/tilt the foot slightly back and forth so that you also work the inside of the arch.
Selbstmassage des Fußhebers
When: Tension in the foot lifting muscles (common in runners, hikers, cross-country skiers), shin splint syndrome, promote circulation and mobility as a warm-up + recovery.
How to do it: Get into a quadruped position and place the TRUEROLL mini sideways under your shin. Keep your head in a neutral position and look at the floor. Now move your lower leg alternately forwards and backwards. Pause briefly on your pain points. Make sure that you roll on the muscle and never on the shin bone.
Duration: 60-90 Seconds
Bonus Tip: Vary the pressure by shifting your body weight more onto the TRUEROLL mini and turn your foot so that you do not roll over the shin.
Self-massage of the calf muscles
When: Tension in the calf muscles, Achilles tendon irritation, promote blood circulation and mobility as a warm-up + recovery.
How to do it: Place the surface of the TRUEROLL under the calf of your outstretched leg. Angle the other leg in front of your torso. Support yourself with your arms behind you and lift your buttocks slightly. Now move your body alternately backwards and forwards while briefly resting on your pain points.
Duration: 60-90 Seconds
Bonus Tip: By rotating the lower leg while rolling, all areas of the calf can be massaged.
Self-massage of the anterior thigh muscles
When: Tension in the muscles of the front thigh, pain in the leg extensor or knee, promote blood circulation and mobility as a warm-up + recovery.
How it works: Take the TRUEROLL mini in your hand and position it on the front of your thigh. Slowly roll it over the different parts of the muscle with pressure and stay on your pain points for a short while.
Duration: 60-90 Seconds
Bonus Tip: To increase the treatment pressure, you can also place the TRUEROLL mini on the floor and move back and forth over the roller with your arms supported on the floor.
Self-massage of the anterior thigh muscles
When: Tension in the muscles of the front thigh, pain in the leg extensor or knee, promote blood circulation and mobility as a warm-up + recovery.
How to do it: Come into a forearm position and place the TRUEROLL under the front of your thigh. Now move your body alternately back and forth, staying briefly on your pain points. Also tense your abdomen so that you do not fall into a hollow back during the roll.
Duration: 60-90 Seconds
Bonus Tip: Rotate your thigh while rolling to massage different parts of your front thigh muscles.
Self-massage of the inner thigh muscles
Wann: Tension in the muscles of the inner thigh / adductors, pain on the inside of the knee, promote blood circulation and mobility as a warm-up + recovery.
How to do it: Get into a forearm position and place the TRUEROLL under your inner thigh. Bend the leg to be massaged slightly and turn it outwards. Now move your body alternately back and forth and stay briefly on your pain points.
Duration: 60-90 Seconds
Bonus Tip: Rotate your thigh while rolling to massage different parts of your adductor muscles.
Self-massage of the outer thigh muscles
When: Tension in the muscles of the outer thigh, pain on the outside of the knee, promote blood circulation and mobility as warm-up + recovery
How to do it: Place the TRUEROLL mini under your lateral thigh, support yourself with your arms and lift your buttocks slightly. Now move your body alternately forwards and backwards, while briefly resting on your pain points.
Duration: 60-90 Seconds
Bonus Tip: Rotate your thigh while rolling to massage different parts of the muscles.
Self-massage of the posterior thigh muscles
When: Tension in the muscles of the back of the thigh, pain in the back of the knee, promote blood circulation and mobility as a warm-up + recovery
How to do it: Place the TRUEROLL centrally under the back of your thigh and bend the other leg in front of your torso. Support yourself with your arms behind you and lift your buttocks slightly. Now move your body alternately forwards and backwards while briefly resting on your pain points.
Duration: 60-90 Seconds
Bonus Tip: Rotate your thigh while rolling to massage different parts of your ischiocrural muscles.
Self-massage of the gluteal muscles
When: Tension in the gluteal muscles, lower back pain, piriformis syndrome, promote blood circulation and mobility as a warm-up + recovery.
How to do it: Sit sideways on the TRUEROLL and bend both legs in front of your upper body. Support yourself with your arms behind you and start to move your buttocks in different directions to work different parts of the muscles. Remain on your pain points for a short time.
Duration: 60-90 Seconds
Bonus Tip: Place your heel on the thigh of the other leg to increase the treatment pressure and also catch outer muscle parts.
Self-massage of the lower back
When: Tension in the lower back, stimulate circulation as a warm-up + recovery.
How to do it: Sit on the floor with your legs bent and place the TRUEROLL centrally behind your buttocks. Support yourself in a seated position on your arms and lift your buttocks or lean against a wall while standing. Position the TRUEROLL on your lower back with the notch along your spine and move your body back and forth. Pause briefly on your pain points.
Duration: 60-90 Seconds
Bonus Tip: Never roll over the centre of the bony structures of your lumbar spine!
Selbstmassage des oberen Rückens
When: Tension in the upper back, stimulate circulation as a warm-up + recovery.
How to do it: Position the TRUEROLL on the upper back with the notch along the spine and lie on it with your back or clamp the TRUEROLL against a wall while standing. Move your body back and forth/ up and down. Pause briefly on your pain points.
Duration: 60-90 Seconds
Bonus Tip: Never roll over the centre of the bony structures of your thoracic spine!
Self-massage of the chest muscles
When: Tension in the chest muscles, loosening up when doing a lot of desk work, promoting blood circulation and mobility as a warm-up + recovery.
How to do it: Take the TRUEROLL mini in your hand and position it at the upper outer corner of your chest muscles. Slowly roll it over the different parts of the muscle with a little pressure. Pause briefly on possible pain points.
Duration: 60-90 Seconds
Bonus Tip: To increase the treatment pressure, you can also clamp the TRUEROLL mini between your chest muscles and a wall or door frame.
Self-massage of the shoulder
When: Tension in the shoulder muscles, promote blood circulation and mobility as a warm-up + recovery.
Wie es geht: Clamp the TRUEBALLmini between your side shoulder and a wall or door frame. Now move your shoulder up and down and turn your upper arm in different directions. Stay on your pain points for a short time.
Duration: 60-90 Seconds
Bonus Tip: Variiere den Behandlungsdruck, indem du dich unterschiedlich stark gegen die Wand oder den Türrahmen lehnst.
Selbstmassage des Oberarms
When: Tension in the shoulder muscles, promote blood circulation and mobility as warm-up + recovery.
Wie es geht: Clamp the TRUEROLL mini between your back upper arm and a wall or door frame. Now move your arm up and down and turn your upper arm in different directions. Stay on your pain points for a short time.
Duration: 60-90 Seconds
Bonus Tip: Vary the treatment pressure by leaning against the wall or door frame to different degrees.
Self-massage of the forearm
When: Tennis elbow, golfer's elbow, tension in the forearm muscles, promote blood circulation and mobility as a warm-up + recovery.
How to do it: Place the inside of your forearm on the TRUEROLL mini lying on the table. Now roll your forearm back and forth, varying the pressure. By turning your hand you can also roll over the extensor muscles of the upper side of your forearm.
Duration: 60-90 Seconds
Bonus Tip: Pause briefly on your pain points and then continue to roll.
Self-massage of both forearms
When: Tennis elbow, golfer's elbow, tension in the forearm muscles, promote blood circulation and mobility as a warm-up + recovery, stretching of the latissimus (long back muscle).
How to do it: Come into a heel seat and place the TRUEROLL centrally in front of you. Place both forearms on the TRUEROLL and massage the muscles by moving the body backwards and forwards.
Duration: 60-90 Seconds
Bonus Tips: Roll the entire length of your forearms, but never on bony structures.
Note: The information we have compiled and the exercises with the TRUETAPE® products are neither suitable for self-diagnosis nor can they replace treatment by medical professionals. In case of acute pain, the advice of a doctor or physiotherapist should always be sought.
The TRUEROLL Set
TRUEROLL and TRUEROLL mini are of course also available in a reduced set of 2. The TRUEROLL mini costs only 5€!