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Fascial Fitness
Fascia oriented training for bodywork and movement therapies Divo G. Müller, Robert Schleip
Fascial Fitness
When a football player is not able to take the field because of a recurrent calf spasm, a tennis star gives up early on a match due to knee problems or a sprinter limps across the finish line with a torn Achilles tendon, the problem is most often neither in the musculature or the skeleton. Instead, it is the structure of the connective tissue – ligaments, tendons, joint capsules, etc. – which have been loaded beyond their present capacity (Renström & Johnson 1985, Counsel & Breidahl 2010). A focused training of the fascial network could be of great importance for athletes, dancers and other movement advocates. If one‘s fascial body is well trained, that is to say optimally elastic and resilient, then it can be relied on to perform effectively and at the same time to offer a high degree of injury prevention. Until now, most of the emphasis in sports training has been focused on the classical triad of muscular strength, cardiovascular conditioning, and neuromuscular coordination. Some alternative physical training activities - such as Pilates, yoga, Continuum Movement, Tai Chi, Qi Gong and martial arts – are already taking the connective tissue network into account. The importance of fasciae is often specifically discussed; however the modern insights of fascia research have often not been specifically included in our work. In this article, we suggest that in order to build up an injury resistant and elastic fascial body network, it is essential to translate current insights of fascia research into a practical training program. Our intention is to encourage massage, bodywork, and movement therapists, as well as sports trainers to incorporate the basic principles presented in this article, and to apply them to their specific context.

Fascial Remodelling
A unique characteristic of connective tissue is its impressive adaptability: when regularly put under increasing physiological strain, it changes its architectural properties to meet the demand. For example, through our everyday biped locomotion the fascia on the lateral side of the thigh develops a palpable firmness. If we were to instead spend that same amount of time with our legs straddling a horse, then the opposite would happen, i.e. after a few months the fascia on the inner side of the legs would become more developed and strong (El-Labban et al. 1993). The varied capacities of fibrous collagenous connective tissues make it possible for these materials to continuously adapt to the regularly occurring strain, particularly in relation to changes in length, strength and ability to shear. Not only the density of bone changes, as for example in astronauts who spend most time in zero gravity, their

Figure 1. Increased elastic storage capacity. Regular oscillatory exercise, such as daily rapid running, induces a higher storage capacity in the tendinous tissues of rats, compared with their nonrunning peers. This is expressed in a more spring-like recoil movement as shown on the left. The area between the respective loading versus unloading curves represents the amount of 'hysteresis': the smaller hysteresis of the trained animals (green) reveals their more 'elastic' tissue storage capacity; whereas the larger hysteresis of their peers signifies their more 'visco-elastic' tissue properties, also called inertia . Illustration modified after Reeves 2006.

Terra Rosa e-magazine, Issue no. 7

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Fascial Fitness
bones become more porous; fascial tissues also reacts to collagenous structures (Kubo et al. 2003). their dominant loading patterns. With the help of the The Catapult Mechanism: Elasfibroblasts, they react to everyday strain as well as to tic Recoil of Fascial Tissues specific training; steadily remodelling the arrangement of their collagenous fibre network. For example, with Kangaroos can hop much farther and each passing year half the...
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