Fasciae and force transmission during athletic performance
When it comes to athletic performance, we often focus on muscles, bones and joints. However, fascia - the connective tissue that runs through our entire body - plays a crucial, often overlooked role¹. These dynamic structures are far more than just "packaging material" for our organs and muscles². To better understand the importance of fascia in sport, let's first look at an overview of the most important aspects:
Key functions of fascia in sport¹:
1. power transmission and energy storage:
- Store up to 35% of kinetic energy when running²
- Enable explosive movements thanks to elastic springback
- Improve the efficiency of movement sequences
2. proprioception and coordination⁴:
- Contain more sensors than muscle tissue
- Enable precise motion control
- Improve body awareness and balance
3. injury prevention⁵:
- Absorb shocks and vibrations
- Distribute loads evenly
- Support regeneration
Practical training methods and applications
The science of fascial force transmission²:
The "tensegrity principle" in sport:
- Fasciae form a continuous network of tension that distributes forces throughout the entire body²
- Force is conducted through the body in a spiral, similar to a spring system¹
- Local changes have a global impact on the entire movement chain³
Practical examples of power transmission:
Tennis serve:
- The force begins in the feet and is directed upwards through the fascia chains²
- Up to 54% of the impact force comes from fascial force transmission
- The spiral movement maximizes the transfer of energy from the ground to the racket
Jumping movements:
- The Achilles tendon and plantar fascia store and release energy¹
- Well-trained fascia can improve jumping height by up to 15%
- The "catapult effect" is optimized by elastic fasciae
Training methods for optimal fascia performance⁴:
1. basic training:
Springy movements:
- Fascial hopping: 2-3 series of 20-30 seconds each
- Focus on soft, elastic landing
- Progressive increase in intensity
Dynamic stretches:
- Slow, flowing movements through the entire movement chain
- 8-10 repetitions per movement pattern
- Integration of spiral movements
2. advanced training:
Reactive training:
- Plyometric exercises with fascial alignment
- Multi-directional movement patterns
- Coordinative elements with speed changes
3. specific sports training:
- Adaptation of exercises to sport-specific requirements
- Integration into existing training routines
- Periodization of fascia training
Regeneration and care⁵:
Immediate measures after training:
Hydration:
- At least 500ml of water directly after training
- Electrolyte balance during intensive exercise
- Distributed fluid intake throughout the day
Active regeneration:
- Gentle, oscillating movements
- Light stretching exercises without maximum stretching
- Fascia release with roller or ball (2-3 minutes per region)
Long-term care strategies:
Nutrition for healthy fascia:
- Adequate protein intake (1.5-2g/kg body weight)
- Vitamin C for optimal collagen formation
- Omega-3 fatty acids for tissue health
Regeneration cycles:
- 48-72 hours recovery after intensive fascia training
- Weekly alternation between intensive and regenerative units
- Regular fascia assessments
Monitoring and adaptation:
- Regular inspection of the fabric quality
- Adjust the training intensity as required
- Documentation of progress and changes
Conclusion
Fascia and its transfer capabilities in sport are gaining increasing scientific recognition¹,⁵. This intricate network of connective tissue not only supports and stabilizes, but also improves movement efficiency and reduces the risk of injury. Ongoing research will undoubtedly provide even more fascinating insights into the potential of fascia in sport.
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.
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.
DOI: 10.1136/bjsports-2018-099308
2 Wilke, J., et al. (2023). Myofascial force transmission in human movement and sport: A systematic review. Sports Medicine, 53(1), 1-19.
DOI: 10.1007/s40279-022-01747-3
3 Schleip, R., et al (2019). Fascia Is Able to Actively Contract and May Thereby Influence Musculoskeletal Dynamics. Frontiers in Physiology, 10, 336.
DOI: 10.3389/fphys.2019.00336
4 Behm, D.G., et al. (2023). Effectiveness of Dynamic Stretching on Fascial Properties: A Systematic Review. Journal of Sports Sciences, 41(8), 677-689.
DOI: 10.1080/02640414.2023.2168345
5 Stecco, C., et al. (2023). The Fascial System in Athletic Performance and Injury Prevention: Current Concepts. Sports Medicine, 53(8), 1567-1578.
DOI: 10.1007/s40279-023-01785-5
Weiterführende Literatur / Further Reading:
- "Anatomy Trains in Sport and Movement" by Thomas Myers (2020)
ISBN: 978-0702078132
- "Fascial Fitness" by Robert Schleip & Johanna Bayer (2023)
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.
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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