Fascia training

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Fascia training describes a movement therapy or sports training method for the targeted promotion of the properties of the muscular connective tissue , the fascia . Fascia are fibrous connective tissue formations of the musculoskeletal system , whose architecture is primarily adapted to recurring tensile loads. The tensile strength and elasticity of these mostly whitish to transparent fiber fabrics are primarily determined by their high proportion of collagen fibers .

origin

An important background to the development of fascia training is the knowledge that the overwhelming majority of overuse damage in sports does not affect the muscle fibers , bones , intervertebral discs or cardiovascular structures , but is due to a failure of the fibrous, collagenous connective tissue of the musculoskeletal system. Even the so-called muscle fiber tears almost never occur within the red muscle fibers, but rather in their whitish, collagenous fiber extensions.

Building on Davis' law , it is assumed in fascia training that the architecture of the fascial tissue adapts to recurring and adequately dosed stress stimuli in such a way that it is even better able to cope with these challenges in the future. The prerequisite for this seems to be the exceeding of a certain threshold value - here for strain loads. For example, while even moderate loads are sufficient to promote long-term growth of the muscle fibers, significantly higher loads are necessary so that the tendons and tendon plates connected to the muscles are strengthened. From these and other research findings, the protagonists draw the conclusion that with normal muscle strengthening or cardiovascular training it is not guaranteed that the fascial tissues are optimally trained or that optimal fascial training requires other stress stimuli than it is is usually the case with these two conventional types of training.

The first article on specific fascia training appeared in 2012 as a chapter in the first comprehensive textbook on fascia; it was published a little later in an even more detailed form in a scientific journal: The two authors Robert Schleip and Divo Gitta Müller described the essential basic principles of the training concept as well as a number of practical applications which they later developed together with other people to create the Fascial Fitness method. The American author and body therapist Thomas Myers, the Canadian sports chiropractor Wilbour Kelsick, and the German sports educators Markus Roßmann and Stefan Dennenmoser also had significant influences on these principles .

Fascia build-up

The fibrous connective tissue (fascia) consists essentially of collagen and a few elastin fibers, which are embedded in a basic substance made of water and sugar-protein compounds. This network runs through the body in all directions. Fibers and most of the components of the basic substance are produced and maintained by the connective tissue cells, fibroblasts, which, however, only make up a very small proportion of the volume.

A special feature of the fascia is their enormous, architectural adaptability to recurring challenging tensile loads. Depending on the load, the connective tissue becomes increasingly stronger. The fiber direction adapts to the dominant pulling directions. The strong iliotibial tract is formed as a strong tendon plate on the outside of the human thigh only through the stress on one leg when walking and running, whereas it is not recognizable in children of crawling age or in wheelchair users. Conversely, riders who spend several hours a day on horseback show a significant consolidation of the fascial structures on the inner thighs.

The fascia tissue of younger people often has a concertina-like, bidirectional network structure in enveloping fascia, while in older people a multidirectional or non-directional fiber structure similar to a felt fabric predominates.

The individual collagen fibers show a clearly pronounced wave structure in younger people. Both properties - the bidirectional alignment and the wave structure - are lost with a lack of exercise and with increasing age.

In the fascia tissue, increasingly disordered, haphazard cross-connections are formed (see Fig. 1). The fiber network thus loses its elasticity and adhesions and tangles form. Scientific studies have been able to confirm the assumption that adequate sporting loads cause a reconstruction of the fascial architecture in the direction of an increased wave structure as well as an increased elastic storage capacity and improved tensile strength.

The catapult effect

Kangaroos and gazelles make use of the “ catapult mechanism” in their jumping technique : the tendons and fasciae of the legs are pretensioned like elastic rubber bands, and the targeted release of the kinetic energy stored in them enables the amazing jumps.

When examining the human muscles and tendons of the leg, it was found that storage and discharge of kinetic energy is basically similar to that of gazelles. When jumping and running, a significant part of the acceleration force comes from the dynamic suspension of the fascia.

In the case of elastic, springy movements, muscle fibers hardly change their length, but the tendons and fascial tendon plates lengthen and shorten very clearly in a springy change in length and thus contribute significantly to the movement. New applications of high-resolution ultrasound examinations on living people contributed to this finding .

An essential goal of fascia training is therefore to stimulate the fibroblasts to build up and maintain a youthful, elastic architecture in the muscular connective tissue. Correctly dosed, a few elastic springs per week can be enough to induce a higher elastic storage capacity even in older people over a period of several months.

Training elements

In the first publications on fascia training by Schleip and Müller, the following four training elements were listed:

1. Springs / Rebound Elasticity - the catapult mechanism
2. Stretching / Fascial Stretch - stretching long chains
3. Revitalize / Fascial Release - self-treatment with the fascia roller
4. Feel / improve body awareness (= proprioception ).

criticism

There are critical voices about the use of fascia rolls who warn against excessive use without medical advice, especially in people whose connective tissue could be prone to injury. Occasionally, there is also doubt as to whether significant adhesions in the connective tissue can be effectively changed by stretching or using rollers. It is also postulated that the fascia in healthy people would already be optimally trained with conventional muscle training and therefore do not require any specific training, unless there is a deficit in the fascia.

While there are scientific studies on the clinical effectiveness of the four individual training elements of fascia training, this has not yet been the case with a combined application of all four components. Most of the current protagonists of the method also agree that further studies are necessary in order to be able to better assess the effects of comprehensive fascia training. The trend in which fascia instead of muscle training is advertised is criticized, although it can be seen as a supplement.

literature

• Robert Schleip , TW Findley, L. Chaitow, PA Huijing: Textbook fascia . 1st edition. Urban & Fischer, 2014, ISBN 978-3-437-55306-6 .
• R. Schleip, J. Bayer: Fascia fitness . Riva Verlag, 2014, ISBN 978-3-86883-483-3 , pp. 224 .
• DG Müller, K. Hertzer: Training for the fascia: The formula for success for firm connective tissue . Südwest Verlag, 2015, ISBN 3-517-09387-4 , pp. 192 .

Web links

Wiktionary: fascia training  - explanations of meanings, word origins, synonyms, translations

Wiktionary: fascia  - explanations of meanings, word origins, synonyms, translations

Individual evidence

1. ↑ August Rauber, Friedrich Kopsch: Anatomie des Menschen, Volume 1. Thieme, 2003, ISBN 978-3-13-503302-0 .
2. ↑ Savior LY Woo, Steven P. Arnoczky: Tendinopathy in Athletes (Encyclopedia of Sports Medicine). John Wiley & Sons, 2007, ISBN 978-1-4051-5670-7 .
3. ↑ ^{a b} Irena Güttel: New trend fascia training: Roll, bounce, stretch. German Press Agency, May 14, 2015, accessed on October 12, 2015 . 
4. ↑ Michael Kjaer, Michael Kroogsgaard: Textbook of Sports Medicine. Basic Science and Clinical Aspects of Sports Injurie and Physical Activity. John Wiley & Sons, 2003, ISBN 978-0-632-06509-7 .
5. ↑ A. Arampatzis, K. Karamanidis, G. Morey-Klapsing, G. De Monte, S. Stafilidis: Mechanical properties of the triceps surae tendon and aponeurosis in relation to intensity of sport activity . In: Journal of Biomechanics . 40, No. 9, November 2006, pp. 1946-1952. doi : 10.1016 / j.jbiomech.2006.09.005 . PMID 17101142 .
6. ^ R. Schleip, TW Findley, L. Chaitow, PA Huijing: Textbook fascia. 1st edition. Urban & Fischer, 2014, ISBN 978-3-437-55306-6 , p. 24.
7. ^ Leon Chaitow: Fascial dysfunction. Manual Therapy Approaches. Handspring Publishing 1st edition 2014, ISBN 978-1-909141-10-0 .
8. ↑ Robert Schleip, Amanda Baker: Fascia in Sport and Everyday Life, Riva Verlag 2015, ISBN 978-3-86883-705-6
9. ^ R. Kram and TJ Dawson: Energetics and biomechanics of locomotion by red kangaroos (Macropus rufus) . (PDF) In: Comparative Biochemistry and Physiology - Part B: biochemistry & Molecular Biology . 120, No. 1, May 1998, pp. 41-49. doi : 10.1016 / S0305-0491 (98) 00022-4 . PMID 9787777 .
10. ↑ T. Fukunaga, Y. Kawakami, K. Kubo and H. Kanehisa: Muscle and tendon interaction during human movements . In: Exercise and sports sciences reviews . 30, No. 3, July 2003, pp. 106-110. PMID 12150568 .
11. ↑ M. Hoffrén-Mikkola, M. Ishikawa, T. Rantalainen, J. Avela and PV Komi: Neuromuscular mechanics and hopping training in elderly . In: European Journal of Applied Physiology . 115, No. 5, May 2015, pp. 863-877. doi : 10.1007 / s00421-014-3065-9 . PMID 25479729 .
12. ↑ Kerstin Kotlar: Rolled up: The fitness trend fascia training can really do that. January 15, 2015, accessed October 12, 2015 . 
13. ^ Greg Lehmann: Fascia Science: Stretching the power of manual therapy. (No longer available online.) October 26, 2012, archived from the original on October 18, 2015 ; accessed on October 12, 2015 . Info: The archive link was inserted automatically and has not yet been checked. Please check the original and archive link according to the instructions and then remove this notice.  
14. ↑ PRESS ARCHIVE: Relevant fascia studies. (No longer available online.) Archived from the original on September 30, 2015 ; accessed on October 12, 2015 . Info: The archive link was inserted automatically and has not yet been checked. Please check the original and archive link according to the instructions and then remove this notice.  
15. ↑ Anke Fossgreen: Pain, let it go! Sunday newspaper, accessed on October 12, 2015 . 
16. ↑ Michaela Rose: Fascia Training: “There is a lot of exaggeration”. Spiegel Online, February 17, 2015, accessed October 12, 2015 . 

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