Fascia - the forgotten organ of your performance
How to train your connective tissue to achieve more power, more flexibility and a significantly greater sense of well-being
You can't see them from the outside. And yet they are everywhere. Fasciae are the tissue between the tissues - a whitish, shimmering, elastic network that runs through your entire body. Previously dismissed as mere "filler", they are now regarded as a key structure for movement, power transmission, body awareness and even regeneration.
But what exactly are fasciae? How do you train them properly? And why can a poorly supplied fascial network even cause pain and reduce your performance without you realising it?
What are fasciae - and why are they so important?
Fasciae are thin, tough connective tissue sheaths that surround every muscle, every organ, every nerve and every vessel. Imagine a three-dimensional spider's web - elastic, adaptable, intelligently networked. It holds everything together, transmits forces, protects and structures the entire body.
For a long time, connective tissue was more of a sideshow in medicine. However, modern research - for example by the "Fascia Research Project" led by Dr Robert Schleip - has shown that fascia is not a passive tissue: Fascia is not a passive tissue, but an active sensory organ. They contain more nerve cells than muscles. And they play a central role in:
- Power transmission
- Posture
- Mobility
- Perception and balance
- Regeneration
- Pain perception
Tense fasciae - the invisible brake
Many people know the feeling: stiff in the morning, immobile during sport, pain with no clear cause. These are often not muscular problems, but fascial ones. If fasciae are not "moved" regularly due to inactivity, monotonous strain or stress, they stick together - the medical term is adhesion.
This causes them to lose their ability to glide. Muscles can no longer develop optimally. Movements feel sluggish, tense or painful - without anything being visible on an MRI or X-ray. A classic "non-specific back pain" diagnosis, for example, often has a fascial origin.
Fascia loves movement - but the right kind
Fasciae are sluggish under one-sided strain, but are responsive to varied movement. Their favourite stimulus: springy, dynamic, spiral movements with a high level of body awareness. If you want to look after them, you should stimulate them regularly and specifically.
The 4 cornerstones of fascia-friendly training:
Springs & Rebound:
- Bouncing, jumping, light bouncing with body tension activates the elastic properties of the fasciae.
- Example: gentle jumping rope or "catapult movements" from fascia training.
Stretching with a feeling of tension:
- Long-chain, active stretching along the fascia lines - e.g. through movement flows or yin yoga - increases gliding ability and elasticity.
Myofascial self-massage (e.g. with a fascia roller):
- Stimulates tissue hydration, loosens adhesions, improves metabolic processes.
- Important: Roll slowly and deliberately, not too fast and not too hard.
Awareness and mindfulness:
- Fasciae are a "sensor network". If you perform movements attentively, focussing on your body awareness, you can address this system much more effectively.
The underestimated role of liquids
Fasciae consist of around 70 per cent water. Their elasticity and ability to glide strongly depend on the water balance in the tissue. If you drink too little, sleep badly or are constantly under stress, you literally dry out your fasciae - the tissue becomes tough, inelastic and more susceptible to pain.
Tip: Drink enough water, eat nutritious food (sources of collagen!) and make sure you rehydrate after training.
Fascia and emotions - an exciting field of research
Fasciae are closely intertwined with the autonomic nervous system. Emotional tensions - such as fear, anger or constant stress - have a direct effect on the tension in the fascial network. Conversely, many people report a kind of "emotional release" after targeted fascia training.
Whether tears after opening the hips in yoga or a liberated feeling after a back roll - this is also fascia work. Body and soul are more closely connected than many people realise.
Fascia as a training booster
n endurance sports (running, cross-country skiing, cycling) and sports with elastic movements (tennis, martial arts, dance), efficient fasciae are crucial.
A well-maintained fascial network can noticeably improve your performance - through:
- More freedom of movement
- Improved power transmission
- Lower risk of injury
- Faster regeneration
- More efficient movement patterns
Your body is only as strong as its connective tissue
Fascia is not a fashion trend, but a fundamental part of your physical architecture - long overlooked, now finally understood. Training them frees your body from unnecessary tension, improves your economy of movement and gives you a completely new body sensation.
The best thing is that you don't need any high-tech equipment. Just your attention, your body - and a little patience.