TRUEBALLs Instructions
Here we show you in a few steps how you can use the TRUEBALLS 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.
A few more tips and the rolling can begin
The application of our TRUEBALLS is very simple and takes only a few minutes:
- CHOOSE THE RIGHT TECHNIQUE
- SET THE CORRECT TREATMENT PRESSURE
- USE REGULARLY FOR LONG-LASTING RESULTS
Select technique and treatment pressure
Technique 1:
Ball in the hand
Take the ball in your hand and roll it over accessible parts of the body with light pressure. For example, the arms, chest and thighs are suitable.
LOW PRESSURE
Technique 2:
Lean against a wall or door
Lean your body against a wall / door frame and roll up and down. Technique is perfect for the neck, shoulder and back.
MEDIUM PRESSURE
Technique 3:
Roll with body weight on the floor
Place body weight on the ball, support with arms and legs and roll slowly. Good for the buttocks, calf and thigh.
HIGH PRESSURE
TRUEBALL Instruction Area
Self-massage of the calf muscles
When: Tension in the calf muscles, Achilles tendon irritation, promote blood circulation and mobility as warm-up + recovery
How to do it: Place the TRUEBALL centrally under the calf of your extended leg and 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 forwards and backwards, staying briefly 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 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 TRUEBALL centrally under the back of your thigh and 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 forwards and backwards, staying briefly 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 foot lifter
When: Tension in the foot lifting muscles (common in runners, hikers, cross-country skiers), shin splint syndrome, promote blood circulation and mobility as a warm-up + recovery.
How to do it: Get into quadrupedal position and place the TRUEBALL to the side 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.
Duration: 60-90 Seconds
Bonus Tip: Do not roll directly over the shin and vary the pressure by shifting your body weight more onto the TRUEBALL.
Self-massage of the lateral calf muscles
When: Tension and adhesions of the lateral calf muscles (often after trauma to the ankle), promote blood circulation and mobility as a warm-up + recovery.
How to do it: Position the TRUEBALL under your outer calf and then support yourself on the other bent leg and arms at your sides. Lift your buttocks off the floor and move your body alternately forwards and backwards.
Bonus Tip: To reduce the treatment pressure a little, you can also place the lateral buttocks on the floor and alternately bend and extend your knee.
Self-massage of the gluteal muscles
When: Tension in the gluteal muscles, lower back pain, piriformis syndrome, promote blood circulation and mobility as warm-up + recovery
How to do it: Sit sideways on the TRUEBALL 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 (also in circles) 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 ankle capsule
When: Release fascial adhesions in the area of the ankle joint and its capsule (from 4-6 weeks after ligament injuries).
How to do it: Take the TRUEBALL in your hand and carefully roll over the inner and outer parts of your ankle capsule with circular movements. Only apply as much pressure as is comfortable for you.
Duration: 60-90 Seconds
Bonus Tip: Especially after injuries to the ankle, this exercise helps to loosen adhesions of the capsule and ligaments that have developed during the healing process.
Selbstmassage der Fußsohle
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.
How to do it: Massage the sole of your foot by standing with one foot on the TRUEBALL or by sitting and placing it under the sole of your foot and rolling it along the bottom of your foot. Vary the pressure of the treatment by shifting your body weight and linger briefly on your pain points.
Duration: 60-90 Seconds
Bonus Tip: Rotate/tilt the foot slightly back and forth so that you also work the inside of the arch.
Self-massage of the lower back
When: Tension in the area of the lower back, selectively stimulate blood circulation as a warm-up + recovery.
How to do it: Support yourself sideways on your forearm in a semi-recumbent position or lean against a door frame or wall while standing. Position the TRUEBALL on your lower back and move your body 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 lumbar spine!
Self-massage of the lateral back (latissimus + infraspinatus)
When: Tension and trigger points on the back shoulder and outer back, promote blood circulation and mobility as a warm-up + recovery.
How to do it: Clamp the TRUEBALL between your lower back shoulder and a wall or door frame and extend your arm upwards. Now move your upper body in different directions and stay on your pain points for a short time.
Duration: 60-90 Seconds
Bonus Tip: Rotate the arm and lift and think a little to work different areas of your latissimus and infraspinatus.
Self-massage of the neck
When: Tension and trigger points in the neck area, promote blood circulation and mobility as a warm-up + recovery.
How to do it: To relax your neck, place the TRUEBALL between your trapezius muscle and a wall or door frame. Apply pressure against the wall or door frame with movements of your upper body and stay on your pain points.
Duration: 60-90 Seconds
Bonus Tip: Never roll over the centre of the bony structures of your cervical or 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 TRUEBALL in your hand and position it at the upper outer corner of your chest muscles. Roll it slowly over the different parts of the muscle with a little pressure and in circular movements. Pause briefly on possible pain points.
Duration: 60-90 Seconds
Bonus Tip: To increase the treatment pressure, you can also clamp the TRUEBALL between your chest muscles and a wall or door frame.
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 TRUEBALL with your hand over the extensor muscles of the upper part of your forearm. Now roll the ball in a light circle from top to bottom over your forearm and vary the pressure. For more pressure you can also clamp the TRUEBALL between your arm and a wall.
Duration: 60-90 Seconds
Bonus Tip: To increase the treatment pressure, you can also clamp the TRUEBALL between your chest muscles and a wall or door frame.
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 TRUEBALL with your hand over the extensor muscles of the upper part of your forearm. Now roll the ball in a light circle from top to bottom over your forearm and vary the pressure. For more pressure you can also clamp the TRUEBALL between your arm and a wall.
Duration: 60-90 Seconds
Bonus Tip: To increase the treatment pressure, you can also clamp the TRUEBALL between your chest muscles and a wall or door frame.
Self-massage of the anterior thigh muscles
When: Tension in the muscles of the front thigh, pain in the leg extensor or around the knee, promote blood circulation and mobility as a warm-up + recovery.
Wie es geht: Take the TRUEBALL mini in your hand and position it on the front of your thigh. Roll it with a little pressure and over the different parts of the muscle, staying briefly on your pain points. Increase the pressure according to your pain tolerance and continue to roll until the pain subsides.
Duration: 60-90 Seconds
Bonus Tip: Vary the pressure by rolling the TRUEBALL mini on your thigh with your fingertips or with the flat of your hand.
Duration: 60-90 Seconds
Bonus Tip: Vary the pressure by rolling the TRUEBALL mini on your thigh with your fingertips or with the flat of your hand.
Self-massage of the anterior thigh muscles
When: Tension in the muscles of the front thigh, pain in the leg extensor or at the knee, promote blood circulation and mobility as a warm-up + recovery.
How to do it: Get into a forearm position and place the TRUEBALL maxi under your thigh. Now move your body alternately forwards and backwards and stay briefly on your pain points.
Duration: 60-90 Seconds
Bonus Tip: Vary the pressure by rolling the TRUEBALL mini on your thigh with your fingertips or with the flat of your hand.
Self-massage of the anterior thigh muscles
When: Tension in the muscles of the front thigh, pain in the leg extensor or at the knee, promote blood circulation and mobility as a warm-up + recovery.
How to do it: Get into a forearm position and place the TRUEBALL maxi under your thigh. Now move your body alternately forwards and backwards and stay briefly on your pain points.
Duration: 60-90 Seconds
Bonus Tip: Vary the pressure by rolling the TRUEBALL mini on your thigh with your fingertips or with the flat of your hand.
Self-massage of the lateral thigh muscles
Wann: Tension in the muscles of the lateral thigh, pain in the outer knee, promote blood circulation and mobility as a warm-up + recovery.
How to do it: Come into a lateral forearm support and place the TRUEBALL maxi centrally under your thigh. Support yourself with your arm and raise your buttocks slightly. Now move your body alternately forwards and backwards and stay briefly on your pain points.
Duration: 60-90 Seconds
Bonus Tip: Vary the treatment pressure by shifting your body weight onto the TRUEBALL maxi to varying degrees. Do not roll over the bony prominence of the outer thigh with pressure.
Self-massage between the shoulder blades (trapezius muscle)
When: Tension and trigger points in the muscles of the thoracic spine, promote blood circulation and mobility as a warm-up + recovery.
How to do it: Clamp the TRUEBALL mini between your side shoulder and a wall or door frame. Now move your body up and down by bending your knees. Also move your shoulder blade outwards to reach different parts of the muscles. Move your arm stretched to the opposite side of your body and back. 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 varying degrees. Never roll over the centre of the bony structures of your spine!
Self-massage of the shoulder
When: Tension in the shoulder muscles, promote blood circulation and mobility as a warm-up + recovery.
How to do it: Clamp the TRUEBALL mini 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: Vary the treatment pressure by leaning against the wall or door frame to different degrees.
Self-massage of the neck
When: Tension and trigger points in the neck area, promote blood circulation and mobility as a warm-up + recovery.
How to do it: To relax your neck, take the TRUEBALL mini in your hand. Now roll and massage your neck muscles from the base of the back of your head to your shoulder and hold with light pressure on your pain points. Please never roll over the centre of the bony structures of your spine with pressure!
Duration: 60-90 Seconds
Bonus Tip: Vary the treatment pressure by leaning against the wall or door frame to different degrees.
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.
TRUEBALL by TRUETAPE®
Your sustainable fascia ball for self-massage in case of tension or for faster regeneration.