Fascial massages are a trend topic. Training with fascia rollers and balls is said to have numerous advantages for muscles, connective tissue and regeneration. But what is behind the training and how much does it really bring?
You can now find them in every gym, in sports shops or even in the supermarket: fascia rollers, balls, as well as books and DVDs on the subject of fascia. The promise is big: fascia training should strengthen the entire body, accelerate muscle regeneration and even counteract cellulite. The result: less pain, more mobility and an all-round improvement in well-being. But what can the training really do?
Origin of fascia training
The term fascia is new, but the meaning behind it is not. Up to now, the fascia was counted as part of the connective tissue. But what are fascia and what are their functions in our body?
The international Fascia Research Society describes the portion of connective tissue called fascia as “the sheath, sheet, or other decomposable collection of connective tissue that forms under the skin to attach, enclose, and separate muscles and other internal organs.” . Accordingly, they serve to provide stability and support, support organs and muscles during abrupt movements and jumps. They also store around a quarter of the body’s water and supply cells and organs with food. The connective tissue structure itself even contains defense and lymph cells, as well as numerous pain receptors that can send signals directly to the brain.
Internal organs can be part of the pain chain
Even internal organs are part of the fascia-pain chain. The liver is connected to the rib cage via the diaphragm and is attached to the thoracic spine. If the tissue there is twisted and stuck together, this can lead to problems. In addition, stomach, bladder and intestinal problems can be traced back to twisted fascia.
But that’s not all. Due to their lattice-like structure made of collagen fibers, fascia are tear-resistant and elastic, and are as light as a feather. Muscle contractions and mechanical power transmission take place without any problems.
Bonded fascia can show up in the form of pain, tension and sore muscles
The fasciae stick together due to life circumstances such as persistent stress, age, injuries or lack of training, and the exchange of tissue fluid falters. Accordingly, waste products such as inflammatory messengers or lactic acid are not broken down sufficiently. To prevent this, they should be moved regularly.
The connective tissue can be activated with the help of special exercises. Numerous manufacturers produce special fascia rollers and balls and DVDs for instructions. In the meantime, fascial massages are even offered by physiotherapists. However, it has been shown that an isolated training of the connective tissue is not possible.
Fascia benefits from almost every type of movement
“Whenever I move, I train muscles and fascia together,” says Dr. Jan Wilke, who researches fascia at the Institute for Sports Sciences at the Goethe University in Frankfurt, compared to the “Apotheken-Umschau”.
Slightly springy to explosively dynamic movements such as hopping, jumping and swinging are stimuli and would stimulate the fascia particularly well. A positive effect on the connective tissue could also be found in the use of the fascia roll.
Incorrect fascia massage can cause damage
But be careful: If you use the appropriate aids for fascia massage incorrectly, the complete venous return will be interrupted when rolling out the calf. As a result, no blood is transported from the leg to the upper half of the body. It is still unclear whether even venous valves can be damaged. Beginners should therefore seek advice from a physiotherapist or fascia trainer.
In general, one can say that effective fascia training consists of three components: Springy movements such as jumps activate the networking of the fascia. Long-chain stretching exercises should also be part of regular training. The targeted massage with a fascia roller, for example, also promotes blood circulation in the individual parts of the body and stimulates the connective tissue.
What is the effect of correctly performed fascia training?
If the fascia is properly stimulated, moved and relaxed, old tissue water can be removed. Fresh liquid can then flow in, thus stimulating the exchange of nutrients within the connective tissue. According to studies, flexibility is also increased, tension and sore muscles are reduced and regeneration is accelerated. In addition, regular fascia training can counteract cellulite.
Conclusion: When done correctly and consistently, fascia training can have numerous benefits for muscles, tissues and well-being. In addition to fascia training, however, regular exercise behavior is the key to success. Accordingly, the connective tissue benefits above all from jumping exercises and long-chain stretching. In any case, when using fascia rollers and the like, it is important to ensure that they are used correctly in order to achieve the best possible effect.
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Source: Stern
