Fascia training

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Fascia training describes sports activities and movement exercises that attempt to improve the functional properties of the muscular

joint capsules and muscular envelopes. Also called fascia, these tissues take part in a body-wide tensional force transmission network and are responsive to training stimulation.[1]

Origin

Whenever

fibrous connective tissues. However, recent[when?] ultrasound-based research revealed that the mechanical threshold for a training effect on tendinous tissues tends to be significantly higher than for muscle fibers. This insight happened roughly during the same time in which the field of fascia research attracted major attention by showing that fascial tissues are much more than passive transmitters of muscular tension (years 2007 – 2010). Both influences together triggered an increasing attention in sports science towards the question whether and how fascial tissues can be specifically stimulated with active exercises.[2][3][4]

Principles

Fascia training follows the following principles:[3]

  1. Preparatory counter-movement (increasing elastic recoil by pre-stretching involved fascial tissues);
  2. The Ninja principle (focus on effortless movement quality);
  3. Dynamic stretching (alternation of melting static stretches with dynamic stretches that include mini-bounces, with multiple directional variations);
  4. Proprioceptive
    refinement (enhancing somatic perceptiveness by mindfulness oriented movement explorations);
  5. Hydration and renewal (
    foam rolling
    and similar tool-assisted myofascial self-treatment applications);
  6. Sustainability: respecting the slower adaptation speed but more sustaining effects of fascial tissues (compared with muscles) by aiming at visible body improvements of longer time periods, usually said to happen over 3 to 24 months.

Evidence

While good to moderate scientific evidence exists for several of the included training principles – e.g. the inclusion of elastic recoil as well as a training of proprioceptive refinement – there is currently insufficient evidence for the claimed beneficial effects of a fascia oriented exercises program as such, consisting of a combination of the above described four training elements.[5]

Self-myofascial release using a foam roller or roller massager pre- and post-exercise has been observed to decrease soreness due to DOMS. Self-myofascial release appears to have no negative effect on performance. [6]

References

  1. ^ Robert Schleip, "Fascia as a Sensory Organ" in: Erik Dalton, Dynamic Body Exploring Form, Expanding Function. Freedom from Pain Institute, Oklahoma City pp 137–163
  2. PMID 23329804.{{cite journal}}: CS1 maint: numeric names: authors list (link
    )
  3. ^
    ISBN 978-0702034251
  4. PMID 23294691
    .
  5. ISBN 978-1-909141-07-0
  6. S2CID 5976175
    . There appears to be some basis for the use of the SMR technique via a foam roller or roller massager for preexercise, for maintenance, and to aid recovery following exercise. SMR has been observed to decrease soreness following DOMS, which may indirectly enhance performance by allowing the individual to exercise longer and harder. The direct effect of SMR on performance may be duration dependent and remains in question. At the very least, SMR appears to have no negative effect on performance, with a few studies showing increase in performance. Yet another benefit of SMR is its ability to increase ROM. There has been little published work on the mechanism of SMR; however, animal studies using MLL following EEX have shown that immediate MLL is more beneficial than delayed MLL but MLL duration has no significant effects on recovery. In conclusion, SMR via a foam roller or roller massager may be a valuable tool for exercising individuals, allowing the individuals to self-treat at a time (i.e., immediately following exercise) and a frequency (i.e., several times a day) convenient for him or her by eliminating the need for a massage therapist. Studies to date suggest that SMR may have beneficial effects on both recovery from EEX and precompetition.
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