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Frequently Asked Questions:
 


What is Rollit Therapy? Rollit Therapy is a line of self-massage tools. Specifically a set of soft rubber balls in graduated sizes (roughly 2.5″, 2.75″, and 3.5″ in diameter) that are designed for self-myofascial release and deep tissue work. They’re made of soft rubber so they provide resistance to pressure, and each set comes with a mesh sack. The balls are not hollow so they provide more pressure against soft tissue. The idea is that with patience and gentle pressure, these balls can work into the soft tissue of the body, helping to break up adhesions and ease tight or tense muscles.

How hard or soft are Rollit Therapy Massage Balls? This is a difficult question to answer because everyone comes to the practice with their own concept of how hard is hard or how soft is soft. Rollit Therapy massage balls are made of natural rubber and the balls are solid, not hollow. This means that when you apply more pressure there is more resistance. Initially, the ball will feel like a tennis ball or racquet ball but as more pressure is applied the Rollit Therapy balls will feel more firm because tennis balls and racquet balls are hollow. Rollit Therapy balls are softer than a baseball but harder than a tennis ball. Another factor is that the more the Rollit Therapy ball is used, the softer it will become.

How do I use the massage balls? The general approach with these balls follows core self-myofascial release technique:

  1. Progress gradually. Starting with the softer/larger balls before moving to smaller, firmer ones as your tissue adapts.
  2. Locate the area. A tight, tender, or “cranky” spot (often shoulders, traps, lower back, glutes, or feet).
  3. Apply the ball. Position it between your body and a firm surface (floor, wall) or use it directly with your hands.
  4. Use gentle, sustained pressure. Rather than aggressive digging, patience and steady pressure are emphasized so the tissue can gradually soften.
  5. Vary the technique. Beyond just holding still, methods like slow rolling, small circular motions, or “plowing” (bearing down and moving the tissue in one direction) can target the area differently.
     

What are the benefits?

  • Localized relief in tight, tender, or overworked areas.
  • Increased blood flow to the muscles being worked.
  • Improved range of motion and flexibility.
  • Reduced perceived muscle tension and pain sensitivity.
  • A form of accessible self-care when massage therapy or bodywork sessions are unavailable.


What is fascia and myofascia? Fascia is the type of connective tissue that runs throughout the muscle and connects the muscles in a continuous fibrous network. This tissue can hold tension and become stuck as scar tissue or adhesions. The prefix, myo means muscle. Myofascia is muscle fibers and fascia. A muscle’s correct term is a myofascial unit. In other words, a muscle is made up of muscle fibers and fascia. Rollit Therapy Self-myofascial release is essentially self-massage using balls to release tension.

Is it safe? While most people can benefit from utilizing Rollit Therapy Masage Balls in their self care, it is not useful for everyone. Like most self-massage and myofascial tools, it comes with a standard set of cautions. Always check with a qualified medical professional for guidance if you are unsure if a tool is right for you. General contraindications include: Chronic pain conditions (like fibromyalgia) because tissue may be more sensitive, so a gentler approach or professional guidance is often better. Broken, irritated, or infected skin because the balls shouldn’t be used directly over open wounds, rashes, or active skin infections. Acute injuries because fresh strains, sprains, or areas with active swelling/inflammation are usually best left alone until the acute phase passes. Blood clotting disorders or use of blood thinners can increase bruising risk. Varicose veins or fragile blood vessels can be aggrevated by direct pressure. Firmer balls and more aggressive pressure carry higher injury risk for Osteoporosis or fragile bone conditions. Some areas (like the low back or abdomen) generally warrant caution or avoidance during pregnancy and a healthcare provider’s input is reasonable. Numbness, nerve conditions, or diabetic neuropathy is problematic because reduced sensation makes it harder to gauge safe pressure, raising injury risk. Avoid using after a recent surgery near the site.

Are there any side effects? The most common one is temporary soreness, similar to the “day-after” feeling from a workout, especially for people who are new to self-massage or use more pressure than their tissue is accustomed to.

When should I NOT use Rollit Therapy Massage Balls?

  • Stop if you feel sharp, shooting, or radiating pain. That’s different from normal muscle tenderness and is a signal to ease off or check in with a professional.
  • Start light. First use a larger ball before progressing to smaller ones because larger balls diffuse the pressure over a larger area.
  • Don’t overdo pressure or duration. A minute or two per area is often enough starting out; more time or pressure isn’t automatically better.
  • Avoid rolling directly over joints or bone. Stick to muscle tissue.
  • Hydrate afterward. Commonly recommended after any deep tissue work.
  • Space out sessions. Give tissue time to recover rather than working the same spot daily if it’s sore.


Where can I find tutorials and instruction? There are a few different resources for you to help in your Rollit Therapy journey. You can follow us on social media to find the newest videos and postings of upcoming events. To do so, use the links at the bottom of the page. We have a video platform that has both short form and long form video content. Boundless Motion has Rollit Therapy instructional videos as well as yoga videos. You can subscribe to our email list to receive the newest videos as well as upcoming classes, workshops and trainings. You may also look at the list of instructors on the website to find a teacher near you and contact them.

How to stay updated and informed of new information as it becomes available. You may follow us on social media using the links below. To join our newsletter, use the ‘Contact’ link at the top of the page. Send us an email stating that you would like to be included in our email newsletters.

 

 

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