Fascia – you hear the term all the time. It has something to do with the foam roller, but what exactly is fascia? And how can you train it?
Fascia – you hear the term all the time. It has something to do with the foam roller, but what exactly is fascia? And how can you train it?
What is fascia?
Fascia is a fine, connective-tissue-like membrane that surrounds muscles and organs. This almost transparent sheath consists of collagen, water, sugar and proteins. All the fascia in the body forms a network. It's full of receptors, so it detects the body's movements and responds to changes in the tissue.
When we sit for long periods (e.g. working at a computer), our muscles are constantly forced to hold the position with minimal movements or, say, move the mouse. But muscles aren't made for that – they actually need movement and stretching in all directions, and should be able to contract in all directions too. It's thought that this lack of movement makes the fascia stiff and immobile, which can often be the cause of neck and back pain, for example.
How can you train fascia?
Normally the layers of fascia and the muscles glide past each other; adhesions disrupt this gliding. The longer the muscles move too little, the more the fascia sticks together and restricts the muscles' movement. Mild to moderate adhesions can be released through movement and fascia training. For more severe adhesions, however, you should see a therapist.
- Springy movements – i.e. bouncing (whole-body) movements – activate the fascial network and also have a positive, loosening effect on the surrounding muscles.
- Stretches that work several muscle groups are better for activating and loosening fascia than stretches that isolate one muscle group. Yoga exercises can also help here.
The four principles of fascia training
- Stretch – a mix of static and dynamic stretches
- Bounce – hopping and swinging movements
- Feel – mindful execution through the full range of motion so your brain "learns" the movement
- Revitalise – massage with special foam rollers promotes the fascia's fluid supply
What are the benefits of fascia training?
Regularly stretching and loosening the fascia and "rolling" with special foam rollers can improve performance. It also helps prevent injuries. By "learning" fully executed movements, muscles can be engaged better, which can increase strength and therefore muscle performance.
How often should you train your fascia?
You don't need to loosen, bounce, stretch and roll every day to see results. A short session of about 10 to 15 minutes, two to three times a week should be enough.
Fascia and its function
Everyone has fascia, also known as connective tissue. As a proprioceptive sense organ, it conducts and stores substances, serves the body's communication and regulates processes. Your whole body is permeated with connective tissue – imagine it like the white fibres in an orange that separate the segments from the peel.
Fascia releases nutrients when you move; when unloaded, the tissue soaks them up again – like a sponge you squeeze out and then let soak again. Under load, fascia also generates forces through stretch tension that spread through the body: after all, an arrow flies further the harder you draw the bow.
Why fascia sticks together
Unfavourable movements and constant stress cause your fascia to function less well. Under these loads, the fascial tracts contract, mat together and harden. Lymph flows through the fascia – when the tissue changes pathologically, the fluid builds up, the fibrinogen it contains turns into fibrin and glues neighbouring fascia together. As a result, the muscles concerned lose mobility, nerves can get pinched, and pain and tension develop.
Fascia training – a quick overview
- Movement preps – warm-up and stretching exercises increase the fascia's elasticity
- Fascial release – self-massage with a foam roller or lacrosse ball releases adhesions and hardening
- Fascial stretching – dynamic, springy and slow movements gently stretch the fascial tracts
- Rebound elasticity – activating the tissue specifically through counter-movement
- Sensory refinement – self-awareness to locate tension in the tissue
Your fascia routine
15 minutes with the foam roller
Roll over all muscle groups slowly and carefully. Rolling quickly prepares the muscles for further exercises; to release stuck fascia, roll slowly over the affected areas.
60 seconds of elastic jumps
Jump loosely from your calves – jumping jacks, single-leg hops or alternating. Land as softly, quietly and smoothly as possible on the balls of your feet. The springier, the more effective.
60 seconds of "cat body"
Place both hands on the back of a chair, legs hip-width apart, arms straight. Bend one knee forwards and at the same time push your tailbone up – like a cat stretching. Switch sides after one minute.
60 seconds of "power shoulders"
Stand straight about half a metre from a wall. Let yourself fall forwards and catch yourself with your hands, 6–7 times. Then change your hand position.
60 seconds of "flying sword"
Hold a 0.5-litre bottle in both hands and move it with straight arms over your head and backwards. While still moving, tilt your pelvis and legs slightly forwards. Regular training like this helps against back pain.
Sources
bevegt.de · achim-achilles.de · Image: Dr Robert Schleip, fascialnet.com (CC BY 3.0)
