Fascia training: Difference between revisions
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{{Short description|Type of physical exercise}} |
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'''Fascia training''' describes sports activities and movement exercises that attempt to improve the functional properties of the muscular [[connective tissues]] in the human body, such as [[tendons]], [[ligaments]], [[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.<ref>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</ref> |
'''Fascia training''' describes sports activities and movement exercises that attempt to improve the functional properties of the muscular [[connective tissues]] in the human body, such as [[tendons]], [[ligaments]], [[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.<ref>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</ref> As of 2018 the body-wide continuity of this tensional system has been expressed in an educational manner within the [[Fascial Net Plastination Project]]. The FNPP brought together experts in [[anatomy]], [[dissection]], and [[plastination]], and it was the first project of its kind to plastinate a complete human fascia specimen.<ref name="bodyworlds">{{Cite web |title=FR:EIA - Fascial Net Plastination Project |url=https://bodyworlds.com/freia/ |website=Body Worlds |access-date=2024-08-26}}</ref> |
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==Origin== |
==Origin== |
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Whenever [[muscles]] and joints are moved this also exerts mechanical strain on related [[fascia]]. The general assumption in sports science had therefore been that muscle strength exercises as well as cardiovascular training would be sufficient for an optimal training of the associate [[fibrous connective tissue]]s. However, recent [[ultrasound]]-based research revealed that the mechanical threshold for a training effect on tendinous [[tissue (biology)|tissues]] tends to be significantly higher than for muscle fibers. This insight happened roughly during the same time in which the field of |
Whenever [[muscles]] and joints are moved this also exerts mechanical strain on related [[fascia]]. The general assumption in sports science had therefore been that muscle strength exercises as well as cardiovascular training would be sufficient for an optimal training of the associate [[fibrous connective tissue]]s. However, recent{{when|date=November 2021}} [[ultrasound]]-based research revealed that the mechanical threshold for a training effect on tendinous [[tissue (biology)|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. Researchers who contributed to the initial scientific investigation of this direction include [[Robert Schleip]], [[Jan Wilke]], [[Michael Kjaer]] and [[Adamantios Arampatzis]].<ref>{{cite journal|last1=Swanson RL|first1=2nd|title=Biotensegrity: a unifying theory of biological architecture with applications to osteopathic practice, education, and research--a review and analysis|journal=The Journal of the American Osteopathic Association|date=January 2013|volume=113|issue=1|pages=34–52|pmid=23329804|doi=10.7556/jaoa.2013.113.1.34|doi-access=free}}</ref><ref name="auto">Divo G. Müller & Robert Schleip: Fascial Fitness – Suggestions for a fascia oriented training approach in sports and movement therapies. In: R. Schleip, T. W. Findley, L. Chaitow, P. A. Huijing (eds): Fascia – the tensional network of the human body. The science and clinical applications in manual and movement therapy. Churchill Livingstone, Edinburgh 2009, p. 465-467. {{ISBN|978-0702034251}}</ref><ref>{{Cite journal|title = Training principles for fascial connective tissues: Scientific foundation and suggested practical applications|journal = Journal of Bodywork and Movement Therapies|date = 2013|volume = 17|issue = 1|doi = 10.1016/j.jbmt.2012.06.007|pmid = 23294691|first1 = Robert|last1 = Schleip|first2 = Divo Gitta|last2 = Müller|pages = 103–15}}</ref> |
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==The catapult effect== |
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The large jumping power of [[kangaroos]] and [[gazelles]] stems less from their muscles but rather from their highly elastic [[tendons]]. These tissues are able to store and release [[kinetic energy]] with a very high efficiency. A similar impressive storage capacity has also been found in human [[running]], hopping and [[walking]]. |
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Using high resolution [[ultrasound]] imaging it was shown that during such movements the engaged muscle fibers hardly change their length; in fact they contract rather isometrically. In contrast, the involved tendionous and [[aponeurotic]] fibers change their operating length significantly. Fascial training methods attempt to improve this capacity by including movements with a high [[linear elasticity|elastic]] rebound quality. It was shown that few elastic bounces per week can be sufficient to induce – over a period of several months – a higher elastic performance capacity in the affected related fascial tissues.<ref>{{Cite journal|title = Neuromuscular mechanics and hopping training in elderly|journal = European Journal of Applied Physiology|date = 2015-05-01|issn = 1439-6327|pmid = 25479729|pages = 863–877|volume = 115|issue = 5|doi = 10.1007/s00421-014-3065-9|first = Merja|last = Hoffrén-Mikkola|first2 = Masaki|last2 = Ishikawa|first3 = Timo|last3 = Rantalainen|first4 = Janne|last4 = Avela|first5 = Paavo V.|last5 = Komi}}</ref> |
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[[File:FaszienScherengitter.jpg|thumb|Matrix remodeling of fascial tissue in response to appropriate exercise. Left: healthy fascia often exposes a lattice-like fiber orientation. In addition, its collagen fibers express a strong crimp formation. Right: fascia which is not sufficiently stimulated by mechanical tension tends to develop an irregular fiber orientation. Its collagen fibers lose the original crimp formation.]] |
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[[File:MuskulaereFasern.jpg|thumb|During conventional muscular movements the related muscle fibers express significant length changes, whereby the tendinous tissues hardly change their length (A). In contrast during elastic rebound movements the muscle fibers contract almost isometrically while the affected tendinous tissues perform much larger changes in their length (B).]] |
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==Principles== |
==Principles== |
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Fascia training follows the following principles:<ref name="auto"/> |
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# Preparatory counter-movement (increasing elastic recoil by pre-stretching involved fascial tissues); |
# Preparatory counter-movement (increasing elastic recoil by pre-stretching involved fascial tissues); |
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# 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. |
# 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. |
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==Training elements== |
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| ⚫ | 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.<ref name="FasciaInSport">{{cite book| last = Schleip| first = Robert| title = FASCIA in Sport and Movement| year = 2021| publisher = Handspring Publishing| isbn = 1912085771 |
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Usually these four training elements are combined |
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| url = https://www.amazon.com/-/en/dp/1912085771/}}</ref> |
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• Elastic rebound |
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• Dynamic stretching |
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• Myofascial self treatment |
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• Proprioceptive refinement |
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Self-[[myofascial release]] using a foam roller or roller massager pre- and post-exercise has been observed to decrease soreness due to [[Delayed onset muscle soreness|DOMS]]. Self-myofascial release appears to have no negative effect on performance. <ref>{{cite journal |
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==General claims== |
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|last1=Schroeder|first1=AN|last2=Best|first2=TM |
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Fascia training is suggested as a sporadic or regular addition to comprehensive movement training. It promises to lead towards remodeling of the body-wide fascial network in such a way that it works with increased effectiveness and refinement in terms of its kinetic storage capacity as well as a [[sensory organ]] for [[proprioception]].<ref>Leon Chaitow: Fascial Dysfunction – Manual Therapy Approaches. Handspring Publishing Edinburgh 2014, p. 133</ref><ref>Robert Schleip: Fascial Fitness: How to Be Vital, Elastic and Dynamic in Everyday Life and Sport. Lotus Publishing 2017, p. 88-96</ref> |
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|title=Is self myofascial release an effective preexercise and recovery strategy? A literature review |
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|journal=Current Sports Medicine Reports|date=2015|volume=14|issue=3|pages=200–8|doi=10.1249/JSR.0000000000000148|pmid=25968853 |
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| ⚫ | |||
|s2cid=5976175|quote=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.|doi-access=free}}</ref> |
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| ⚫ | 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.<ref>{{cite |
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==References== |
==References== |
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Latest revision as of 18:47, 26 August 2024
Fascia training describes sports activities and movement exercises that attempt to improve the functional properties of the muscular connective tissues in the human body, such as tendons, ligaments, 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] As of 2018 the body-wide continuity of this tensional system has been expressed in an educational manner within the Fascial Net Plastination Project. The FNPP brought together experts in anatomy, dissection, and plastination, and it was the first project of its kind to plastinate a complete human fascia specimen.[2]
Origin
[edit]Whenever muscles and joints are moved this also exerts mechanical strain on related fascia. The general assumption in sports science had therefore been that muscle strength exercises as well as cardiovascular training would be sufficient for an optimal training of the associate 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. Researchers who contributed to the initial scientific investigation of this direction include Robert Schleip, Jan Wilke, Michael Kjaer and Adamantios Arampatzis.[3][4][5]
Principles
[edit]Fascia training follows the following principles:[4]
- Preparatory counter-movement (increasing elastic recoil by pre-stretching involved fascial tissues);
- The Ninja principle (focus on effortless movement quality);
- Dynamic stretching (alternation of melting static stretches with dynamic stretches that include mini-bounces, with multiple directional variations);
- Proprioceptive refinement (enhancing somatic perceptiveness by mindfulness oriented movement explorations);
- Hydration and renewal (foam rolling and similar tool-assisted myofascial self-treatment applications);
- 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
[edit]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.[6]
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. [7]
References
[edit]- ^ 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
- ^ "FR:EIA - Fascial Net Plastination Project". Body Worlds. Retrieved 2024-08-26.
- ^ Swanson RL, 2nd (January 2013). "Biotensegrity: a unifying theory of biological architecture with applications to osteopathic practice, education, and research--a review and analysis". The Journal of the American Osteopathic Association. 113 (1): 34–52. doi:10.7556/jaoa.2013.113.1.34. PMID 23329804.
{{cite journal}}: CS1 maint: numeric names: authors list (link) - ^ a b Divo G. Müller & Robert Schleip: Fascial Fitness – Suggestions for a fascia oriented training approach in sports and movement therapies. In: R. Schleip, T. W. Findley, L. Chaitow, P. A. Huijing (eds): Fascia – the tensional network of the human body. The science and clinical applications in manual and movement therapy. Churchill Livingstone, Edinburgh 2009, p. 465-467. ISBN 978-0702034251
- ^ Schleip, Robert; Müller, Divo Gitta (2013). "Training principles for fascial connective tissues: Scientific foundation and suggested practical applications". Journal of Bodywork and Movement Therapies. 17 (1): 103–15. doi:10.1016/j.jbmt.2012.06.007. PMID 23294691.
- ^ Schleip, Robert (2021). FASCIA in Sport and Movement. Handspring Publishing. ISBN 1912085771.
- ^ Schroeder, AN; Best, TM (2015). "Is self myofascial release an effective preexercise and recovery strategy? A literature review". Current Sports Medicine Reports. 14 (3): 200–8. doi:10.1249/JSR.0000000000000148. PMID 25968853. 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.