Fascia training is a relatively new concept in the fitness world that focuses on the connective tissues surrounding the muscles rather than the muscles themselves. But before diving into fascia exercises, let’s understand what fascia is.
Fascia is the connective tissue that runs throughout your body, wrapping around your muscles, organs, and bones. It is your body’s largest sensory organ, larger than your skin, and has four main functions. When your fascia is healthy, it is flexible and resilient, making it resistant to injury. However, when it’s restricted or impeded, it can cause pain, limit movement, and lead to other issues that affect your daily life or exercise routine.
A well-designed fascia exercise program can enhance both strength and flexibility while reducing injuries, pain, or discomfort caused by tight or restricted fascia. You’ve probably seen people at the gym or after a fitness class using foam rollers or rubber balls to massage various body parts. While these tools do help with fascia health, a more comprehensive approach is beneficial.
There are four primary ways to exercise your fascia, and a balanced fascia workout program should include elements from each while considering individual needs. Here they are:
1. Stretching: Yoga is a popular way to stretch your fascia. Most yoga poses involve full-body movements, even if they focus on a specific area. If you’re new to this, you can start with simple yoga poses at home. Another option is Pilates, which also has a whole-body approach but is more core-focused and challenging. For a gentler option, consider Tai Chi.
2. Dynamic Movements: Fascia needs to stretch and then spring back, much like a slinky. To strengthen this ability, incorporate dynamic exercises such as skips, hops, and plyometric activities. Activities like using the stairs, or even dancing, can train the elastic storage capacity of your fascia, helping to prevent chronic tightening conditions like plantar fasciitis. A dynamic warm-up with high knees, butt kicks, speed skaters, and plyometric pushups can be a great addition to your workout or as a fascia-focused exercise session.
3. Proprioception: This involves being aware of your body in space and improves coordination and smooth movement. Proprioception exercises should be done slowly and with control, ideally challenging your balance or stability in some way.
4. Fascial Release: The most well-known aspect of fascia exercise involves foam rolling or using other tools for myofascial release. This process stimulates the lymph and fluid in the fascia, facilitating fluid exchange and the removal of metabolic waste. Foam rolling should be done slowly and steadily, saving faster rolling for pre-workout muscle preparation. If some areas are hard to reach, or you prefer not to do it yourself, consider getting a myofascial massage from a professional therapist.
Everyone’s body is different, so it’s important to allow for individuality in your exercise routine. Focus on how the movements feel for you without comparing yourself to others.
Hydration is crucial for fascia health. All the exercises in the world won’t help if your fascia isn’t properly hydrated. Likewise, rest and recovery are essential, allowing your fascia and muscles to repair and become stronger and more flexible, reducing the risk of injury.
Nutrition also affects your connective tissues. A diet low in inflammatory foods, such as red meat, sugar, and refined carbs, can help your body move better and reduce pain. Ensure you get adequate amounts of Vitamin C and collagen, which are vital for connective tissue health.
There are many benefits to fascia exercise, both in and out of the gym. Once you start moving better and experiencing less pain, you won’t want to stop.