Whether in popular or professional sports, in training, regeneration, or therapy: the concept of fascial training is increasingly gaining ground. Surely you have heard something about fascias or about fascial training. Closely related to this is the training with foam rolls (such as from the company Blackroll). But is there anything to it? What is a fascia anyway? And what does the literature say about this topic area?

Definition: The fascias (lat. fascia)

As an introduction, the original medical definition from a medical encyclopaedia (Pschyrembel) needs to be given. Here a fascia is described as:

“Low-stretch covering of individual organs, muscles or muscle groups, composed of crossed collagen fibres and elastic nets; general body fascia envelops the entire musculature of the torso or extremities”.

What does the above really tell us? The easiest way to imagine the fascia is as a thin connective tissue “white coat” surrounding your muscles. Exactly the same way you might have seen it on a steak brought at the butchers. This sheath is formed either around individual muscles, but sometimes also around muscle groups. In addition, there are layers of tissue in the abdominal cavity or in organs that surround them just like a fascia. Thus, the “old” definition of a fascia is more an anatomical description of the appearance and structure of the fascia and its occurrence, but less give away of its functional significance.

The “new” take on fascias

Whereas in the past, no great importance was given to fascias, a new view of the subject has been gaining ground in recent years. As is usual with new approaches, there are many different expert opinions on the subject and some aspects have not yet been conclusively clarified scientifically. This is perfectly normal – you formulate a theory, test it by means of scientific studies, and then confirm or reject your thesis. We are sure to learn new things in the years to come!

It is currently assumed that fasciae play an important functional role. They are said to be important for strength, performance, mobility, and also regeneration. They also contribute to the prevention of injuries. In addition, their importance is often discussed in connection with chronic pain.

But where does this new perspective come from? Several aspects of this topic have been reinterpreted:

• Fascias are no longer regarded as pure muscle skin. It has been understood that shortening or sticking of the fascia can lead to functional restrictions in terms of performance but also mobility. Irritations and permanent adhesions can then also lead to pain. On the other hand, it is assumed that a supple fascia is important for maximum function (strength, endurance, mobility) of the underlying muscle groups.

• Fascias are no longer considered in isolation but in their entirety. It is now known that fascias are interconnected and thus form “overall systems”. The network of fascias runs through the whole body on different levels and forms a framework that additionally stabilizes the body. As a result, problem areas are no longer considered in insulation, but as part of a system. A simple example: The calf and thigh are connected by fasciae – problems can, therefore, arise in the calf, but can also become present in the thigh.
• Fascias are not only a protective cover but also a form-giver. Fasciae do not form an even thin layer, but can significantly influence the shape of the muscles through targeted reinforcements. Depending on their structure, fasciae can also be more elastic or rather firmer and thus support the respective function of the muscle groups below.

Fascial training in sports, regeneration, and therapy

From this new point of view, a new approach to the topic has subsequently been established. The consideration of fascias has become an important factor in sports, regeneration, and therapy. Fascial training is often equated with foam rolls, but there are also other approaches to exercising fascias.

The principle is often similar. By specifically loosening and stretching fascial strands is particularly stressed regions or in muscle groups with existing complaints, you relax the fascia and loosen adhesions. In this way, you restore the original healthy state. All in all, this relaxation of your muscles ensures maximum function and alleviates possible complaints. Before a sporting effort, fascial training is intended to improve performance (strength, endurance, mobility) and minimize the risk of injury.

For those who want to do some research: Studies and their results on fascial training

There have been several publications on this topic in medical journals in recent years. In most cases, the specific issue is whether fascial training using “foam rolling” brings measurable benefits. To get a good overview of the topic, the so-called “meta-analyses” or “systematic reviews” are suitable. These are studies that in turn evaluate a large number of other studies in order to obtain a cross-section of the current data. In my research for this article, I came across three interesting studies.

• A review article 2 on SMR (self-myofascial-release) leads the authors to the conclusion that mobility is improved and muscle pain is reduced. However, the pure performance of athletes was not improved. However, there are indications that recovery could be enhanced.
• Another review article 3 concludes that the benefits in terms of performance and recovery are small – but in some cases, they can still be relevant. The authors see the benefits of fascial training before stress rather than during recovery. This improves mobility without loss of performance. In this article, a psychological component is explicitly mentioned. Many athletes feel better after the treatment – even if this is perhaps difficult to put into measurable categories.
• In a third review 4, the authors also conclude that after SMR, mobility is improved and muscle pain/muscle fatigue can be reduced. However, it is still unclear which are the optimal application parameters (time, duration, intensity).

Note: The summary makes no claim to completeness, but is merely a brief introduction to the current research. 

Overall, however, the results of the studies are difficult to compare. Other training protocols were used or other parameters related to performance and recovery were measured. Finally, it is also the case that “performance” or “recovery” is made up of a wide variety of factors and is therefore difficult to express in objectively.

Conclusion

Fascias have been a bit neglected until a few years ago. That’s where fascias training stepped into the picture. In the meantime, fascial training has become an integral part of the everyday life of athletes and physiotherapists. It is certainly not a “panacea” and does not replace versatile, balanced training in the first place. Still, it can improve your mobility and regeneration, and help prevent and treat complaints. Just try it out and see if it does you and your muscles any good!

Bibliography:

1. Pschyrembel: klinisches Wörterbuch, de Gruyter Verlag, 261. Auflage 2007
2. Beardsley, Chris, and Jakob Škarabot. “Effects of self-myofascial release: A systematic review.” Journal of bodywork and movement therapies vol. 19,4 (2015): 747-58.
3. Wiewelhove, Thimo et al. “A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery.” Frontiers in physiology vol. 10 376. 9 Apr. 2019
4. Schroeder AN, Best TM. Is self-myofascial release an effective pre-exercise and recovery strategy? A literature review. Curr Sports Med Rep. 2015;14(3):2009