Suddenly everyone is talking about fasciae. Fascial rolls, fascial training, pain from fasciae, glued fasciae … But what is actually behind this term?
It is about layers of connective tissue which, as a continuous system, connect all structures of our body, such as muscles, bones and also organs. These fasciae hold everything in place, but must remain flexible and elastic for movement. Muscles that lie in one path and are surrounded by the same fascia are called muscle chains.
Force is transferred in these pathways and transmitted through the entire body. If these fasciae become stuck together due to lack of movement, long-lasting muscle tension or injuries, or scarred tissue, the result is reduced flexibility and pain, because the fascia tissue contains many pain receptors. In order to keep the fascia flexible, stretch and strengthen the muscles in the fascial chains, so-called fascial training exists. The basic principle here is large movements that strengthen, stretch or simply move as many muscles as possible in a chain, i.e. the entire fascial tract. To support or to finish and also as a home exercise device, the so-called fascial roll can be used.
Effective exercises to imitate
1. fascia – upper body 2. fascia – shoulder 3. fascia – lower extremities 4. fascia roll – foot 5. fascia roll – calf 6. fascia roll – hamstring 7. fascia roll – abductors 8. fascia roll – quadriceps 9. fascia roll – gluteus 10. fascia roll – neck 11. fascia roll – back 12. swing exercise 13. torsional stretchingFascia training is suitable for all people with any kind of problems with the musculoskeletal system. Whether tensions, pain, restricted movement, organ problems, bad posture or simply as compensation for prolonged body positions, such as sitting in an office. Due to the uninterrupted continuation of the fasciae, a changed train at one point can cause problems in the entire track.
For example, if a hunchback is incorrectly positioned, not only is the entire rear chain permanently lengthened – which can lead to excessive traction on the soles of the feet – but the front chain is also exposed to constant shortening. The altered fascial tension also affects the muscular activity of the muscles that are enclosed and anchored in the fascia. Even bones to which the fascia is attached can respond with problems such as periosteitis due to increased tension.
In the case of any injury, the fascial tract in which the problem is located should always be considered and treated. Fascial training is also used to treat many runners who complain of patellar tip syndrome (jumpers-knee) or iliotibial ligament syndrome. The so-called fascial roll is basically a self-massage roll.
It consists of solid polystyrene, available in different degrees of hardness and shapes. The classic roll has a hole in the middle, in the meantime smaller ones are available, which are especially suitable for forearms and feet or rolls with two balls at the ends, which are recommended for the back due to the recess in the middle. Single balls for localized tension are also available.
It is advisable to start with a gentler roll, as bonded fabric can be very sensitive to the roll. A positive aspect is that the pressure itself can be dosed and simple exercises can be performed daily at home. Various manufacturers now offer the fascial roller.
It is used as a support in therapy/physical gymnastics and is also popular as a finishing touch during fascial training. The Fascial Roller loosens tissue and simultaneously trains the muscles. The evenly up and down moving pressure expresses the tissue and thus the fascia, stimulating the metabolism and blood circulation and thus relieving tension and adhesions.
For the frequency of the execution of a fascial training the standard recommendations for sporty activity can be named, which means 2-3 days in the week, with at least one regeneration day – in particular if the same exercises are accomplished or the same chains are trained. The intensity of the exercises can be increased over time, but regeneration times for the body, muscles and fascia should always be kept. Only in the regeneration phase does the body have the time to adapt its structures to the requirements.
It is recommendable to train different chains in continuous alternation. The fascia roll, on the other hand, can be used daily – here, the first priority is loosening, even if muscular activity is required.Especially in the case of acute complaints, after long days in the office, or after a strenuous sports session, there is nothing to be said against a relaxing, blood circulation-promoting finish on the fascia roll. You don’t always have to go to the pain threshold, just apply pressure gently but effectively – the muscles should not be tensed up against pain, but rather be encouraged to relax.
Hold the exercises for 30 seconds each time and then do them 2-3 times. In addition to the fascial training, an eccentric training can be done. In this type of training, the muscle is stretched/extended at the same time as tension increases. The fasciae involved are of course also stretched. Eccentric exercises can be found in the article Eccentric Training.
