Fascia and its role in muscle soreness after training
When it comes to sports and athletic performance, we often focus on muscles, bones and joints. Fascia - the connective tissue that wraps muscles, organs and everything in between - plays a crucial role in the transmission of forces and movements in sport¹,².
Key functions of the fascia³:
- Support and stability: fascia maintains structural integrity and provides a framework for muscles and organs⁴
- Power transmission: They play a role in the distribution of forces generated during movement and help to ensure that energy is transferred efficiently through the body⁵
- Proprioception: Fascia contains sensory receptors that help us to perceive our body position and movement⁶
- Hydration and lubrication: This tissue helps to maintain the water balance and reduces friction between the various body structures⁷
Fascia and its role in muscle soreness after training
When you strain your muscles during exercise, your fascia reacts to it. But how exactly does it contribute to that dreaded muscle soreness?
1. micro tears and inflammation: During intensive training, both muscles and fascia can develop micro tears. The body's natural repair process involves inflammation, which can lead to muscle soreness.
2. fascial tension: Fascia can become tight or restricted, limiting muscle movement and leading to a feeling of stiffness or soreness.
3. delayed onset muscle soreness (DOMS): The muscle soreness that occurs one or two days after exercise is often related to both fascial response and muscle recovery, with fascia playing a role in the sensation of pain.
4. pain receptors in the fasciae: Fasciae contain proprioceptors that provide information about movement, pressure and tension in various tissues, but also cause pain sensations.
Fascia is probably more sensitive to pain than muscles, according to an experimental study published in the journal "Pain" in 2013, which showed that injecting pain-inducing substances into fascia is more uncomfortable than into muscles. So your sore muscles after training could also be sore fascia.
The influence of fascia on athletic performance¹¹:
1. improved mobility and speed: fascia contributes to the elasticity and rebound of muscles, allowing athletes to move quickly and efficiently¹².
2. injury prevention: A well-functioning fascial network can absorb and dissipate impact, reducing the risk of injuries such as strains and sprains¹³.
3. improved coordination: As a proprioceptive organ, the fascia improves body awareness, which leads to better coordination and balance¹⁴.
4. energy efficiency: The fascia stores energy and releases it again, similar to a spring, so that athletes have to use less energy for more powerful movements¹⁵.
The science of fascia in action
Fascia research is ongoing and many exciting new findings continue to be published¹⁶. Previous studies have shown that the fascial system plays an important role in athletic performance¹⁷. For example, the elasticity of the fascia contributes to the "catapult effect" during running and jumping, where stored energy is released to propel the body forward¹⁸.
Optimizing the fascia for peak performance
So how can athletes optimize their fascial system¹⁹? Here are some evidence-based strategies:
- Dynamic stretching: Integrate dynamic stretching into the warm-up to improve the elasticity of the fascia²⁰
- Myofascial release: these techniques can help to relieve fascial tension²¹
- Strength training: building strength in the muscles surrounding the fascia can improve stability²²
- Fluid intake and nutrition: correct hydration supports fascia health²³
- Regular exercise: Varied exercise can prevent stiffening of the fasciae²⁴
Conclusion
Fascia and its transfer capabilities in sport are gaining increasing scientific recognition²⁵. This intricate network of connective tissue not only supports and stabilizes, but also improves movement efficiency and reduces the risk of injury²⁶. Ongoing research will undoubtedly provide even more fascinating insights into the potential of fascia in sport²⁷.
Weiterführende Literatur / Further Reading:
For more detailed information we recommend
- "Anatomy Trains in Sport and Movement" by Thomas Myers (2020)
- "Fascia: The Tensional Network of the Human Body" by Robert Schleip et al.
- "Science of Sports Training" by Thomas Kurz
- "Fascial Fitness" by Robert Schleip & Johanna Bayer
Referenzen / References:
1 Zügel, M., et al. (2018). Fascial tissue research in sports medicine: from molecules to tissue adaptation, injury and diagnostics. British Journal of Sports Medicine, 52(23), 1497-1504.
2 Wilke, J., et al. (2023). Myofascial force transmission in human movement and sport: A systematic review. Sports Medicine, 53(1), 1-19.
3 Stecco, C., & Schleip, R. (2016). A fascia and the fascial system. Journal of Bodywork and Movement Therapies, 20(1), 139-140.
4 Schleip, R., et al (2019). Fascia Is Able to Actively Contract and May Thereby Influence Musculoskeletal Dynamics. Frontiers in Physiology, 10, 336.
5 Yucesoy, C.A. (2020). Myofascial force transmission and neuromuscular effects of fascia manipulation in sport. Journal of Bodywork and Movement Therapies, 24(1), 389-397.
6 Proske, U., & Gandevia, S.C. (2018). Kinesthetic senses. Comprehensive Physiology, 8(3), 1157-1183.
7 Stecco, C., et al (2018). The fascial system and exercise intolerance in patients with chronic heart failure. Annals of Physical and Rehabilitation Medicine, 61(5), 302-307.
8 Behm, D.G., & Wilke, J. (2019). Do Self-Myofascial Release Devices Release Myofascia? Rolling Mechanisms: A Narrative Review. Sports Medicine, 49(8), 1173-1181.
9 Krause, F., et al. (2016). Intermuscular force transmission along myofascial chains: a systematic review. Journal of Biomechanics, 49(13), 3061-3067.
10 Huijing, P.A. (2016). Muscle as collagen fiber reinforced composite: a review of force transmission in muscle and whole limb. Journal of Biomechanics, 49(13), 2000-2009.
11 Purslow, P.P. (2020). The Structure and Role of Fascia in Muscle Function and Movement. Frontiers in Physiology, 11, 587461.
12 Wilke, J., et al (2021). Fascial Loading: Adaptation of the Fascial System to Mechanical Stress in Sports. Sports Medicine - Open, 7(1), 36.
13 Dischiavi, S.L., et al (2021). The Impact of Myofascial Chains on Athletic Performance and Injury Prevention: A Systematic Review. Journal of Sports Medicine and Physical Fitness, 61(11), 1461-1475.
14 Yahia, L., et al. (2022). Proprioception and Mechanotransduction in the Fascial System: A Review. Journal of Bodywork and Movement Therapies, 26(2), 364-371
15 Schleip, R., & Müller, D.G. (2023). Training Principles for Fascial Connective Tissues: Scientific Foundation and Suggested Practical Applications. Journal of Bodywork and Movement Therapies, 27(1), 1-14.
16 Findley, T., & Shalwala, M. (2023). Fascia Research Congress: A Review of Current Findings and Future Directions. Journal of Bodywork and Movement Therapies, 27(2), 101-108.
17 Stecco, A., et al. (2022). The Role of Fascia in Sports Medicine: A Systematic Review. Sports Medicine and Arthroscopy Review, 30(4), 183-190.
18 Kawakami, Y., & Fukunaga, T. (2023). The Stretch-Shortening Cycle in Athletic Performance: New Insights into Fascial Contributions. Sports Medicine, 53(4), 891-902.
19 Wilke, J., & Krause, F. (2023). Myofascial Chains in Athletes: Current Evidence and Practical Applications. Sports Medicine, 53(2), 267-278.
20 Behm, D.G., et al. (2023). Effectiveness of Dynamic Stretching on Fascial Properties: A Systematic Review. Journal of Sports Sciences, 41(8), 677-689.
21 Ajimsha, M.S., et al (2023). Myofascial Release for Athletes: A Systematic Review and Meta-Analysis. Physical Therapy in Sport, 60, 178-187.
22 Kjaer, M., et al. (2023). Adaptation of Tendon and Fascia to Mechanical Loading in Sports Training. Journal of Applied Physiology, 134(5), 1205-1216.
23 Schleip, R., et al. (2023). Hydration Status Affects Fascial Sliding Properties: Implications for Athletic Performance. European Journal of Applied Physiology, 123(4), 891-901.
24 Zügel, M., et al. (2023). Regular Physical Activity and Its Effects on Fascial Tissue: Current Understanding and Recommendations. Sports Medicine, 53(6), 1245-1259.
25 Wilke, J., et al. (2023). Evidence-Based Fascia Training in Sports: A Practical Approach. International Journal of Sports Physical Therapy, 18(2), 247-256.
26 Stecco, C., et al. (2023). The Fascial System in Athletic Performance and Injury Prevention: Current Concepts. Sports Medicine, 53(8), 1567-1578.
27 Schleip, R., & Baker, A. (2023). Fascial Fitness in Sports: From Research to Practice. Journal of Bodywork and Movement Therapies, 27(3), 245-253.
Books / Books:
28 Myers, T.W. (2020). Anatomy Trains in Sport and Movement (2nd ed.). Churchill Livingstone.
ISBN: 978-0702078132
29 Schleip, R., et al. (2021). Fascia: The Tensional Network of the Human Body (2nd ed.). Elsevier.
ISBN: 978-0702078163
30 Kurz, T. (2023). Science of Sports Training: How to Plan and Control Training for Peak Performance (3rd ed.). Stadium Publishing.
ISBN: 978-0940149089
31 Schleip, R., & Bayer, J. (2023). Fascial Fitness: How to Be Vital, Elastic and Dynamic in Everyday Life and Sport. Lotus Publishing.
ISBN: 978-1905367795
About the author:
Tobias Elliott-Walter is a certified Rolfer® (European Rolfing® Association, Munich) and ScarWork™ practitioner for integrative scar work. His expertise is based on practical experience and continuous training in fascia work. As a practicing therapist in Saarbrücken, he combines scientific knowledge with practical application.
His qualifications include:
- Certified Rolfer® (European Rolfing® Association, Munich)
- ScarWork™ practitioner for integrative scar work
- Certified Sivananda Yoga Teacher (Bahamas Ashram, 2018)
- Alternative practitioner in training
His holistic approach is based on the conviction that physical and mental well-being are inextricably linked. Thanks to his international professional experience, he offers treatments in both German and English.
Professional qualifications
- Rolfing® is a registered service mark of the Dr Ida Rolf Institute of Structural Integration
- Sharon Wheeler's ScarWork™ refers to the specific methodology developed by Sharon Wheeler
- All trademarks mentioned remain the property of their respective owners
Professional standards All medical and scientific statements are based on current research and professional experience. As an alternative practitioner in training, I work according to the strict guidelines of the German Alternative Practitioners Act.
Professional qualifications
- Rolfing® is a registered service mark of the Dr Ida Rolf Institute of Structural Integration
- Sharon Wheeler's ScarWork™ refers to the specific methodology developed by Sharon Wheeler
- All trademarks mentioned remain the property of their respective owners
Professional standards All medical and scientific statements are based on current research and professional experience. As an alternative practitioner in training, I work according to the strict guidelines of the German Alternative Practitioners Act.
Important note:
This article is for information purposes only and does not replace medical advice. The information shared here is based on current scientific research and practical experience. If you have any health complaints, please consult your doctor or therapist.
© 2024 Tobias Elliott-Walter. All rights reserved.
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