Untrained fasciae contribute to various health problems that plague runners. Training them requires little effort, but it pays off.
Author: Senta Bitter, Dipl. Physio- and manual therapist, certified Pilates instructor, Medbase Zürich Löwenstrasse
Fasciae are extremely important for runners for two reasons: First, they enable flexible, elastic movements. For example, it is only thanks to fasciae that gazelles can leap several meters. This “catapult effect” also benefits athletes, allowing muscles to function optimally.
The second reason why runners should take care of their fasciae is that impaired fasciae can contribute to a whole range of health problems. Whether Achilles tendonitis or “runner knee” – fasciae are always involved.
The second reason runners should take care of their fasciae is that impaired fasciae can contribute to a wide range of health issues. Whether it’s Achilles tendonitis or “runner knee,” fasciae always play a role.
“Fascia chains”
Sometimes, the source of pain is not where it actually hurts. Tightened fasciae in the left shoulder, for example, can cause discomfort all the way down to the right leg. Fasciae form an interconnected network throughout the entire body. Several fasciae are linked together like a chain—when one part is restricted, it affects a larger interconnected area (“chain”).
At least eight such fascia chains have been identified so far. The “large spiral chain,” for example, extends from the thick fascia on the sole of the foot, through the Achilles tendon and calves, up the back, over the skull, and all the way to the eyebrows. This chain, among other functions, plays a key role in maintaining an upright posture. Therefore, it is beneficial for runners to focus not just on a few fasciae, but on as many as possible. Strictly speaking, this is not traditional training but rather “making the body more supple.” However, this type of training is essential—because even the best cardiovascular and muscle training will be ineffective if the fasciae are not functioning properly.
Overloading, unusual strain, or disrupted movement patterns cause the fasciae to become stiffer. This is commonly referred to as “sticking together.” When this happens, myofibroblasts begin to accumulate in the fascia—these are cells typically found in scar tissue. As they increase, they stiffen the fascial network, leading to reduced mobility and negatively impacting muscle function, ultimately affecting overall movement and performance.
Training fasciae: Bouncing, stretching and rolling out
Fasciae can be trained using three methods: bouncing, stretching, and rolling out. Here are some effective exercises:
Bouncing: Stand with your toes on a step, letting your heels overhang, and keep your knees straight. Then, bounce lightly from a pre-stretched position. Perform this exercise three to four times per week.
Stretching: Ideally, stretch your fasciae daily, both in isolated areas and across entire fascia chains. Since stuck fasciae take time to release, hold each stretch for 45 to 60 seconds per position.
Rolling out: Use a hard ball or foam roller to roll out your muscles three to four times per week, moving from one end of the muscle to the other.
An alternative to rolling out is fascia massage (Rolfing), which helps release tension and improve mobility. As a supplement to bouncing, jumping on a trampoline can also be beneficial.
Taking care of your fasciae—something that is highly recommended not only for runners but for everyone—leads to increased agility and flexibility. The freer the fasciae, the better the posture. However, this transformation doesn’t happen overnight. It takes several weeks of fascia training to see noticeable results.
Give your body the attention it deserves—take the time to care for your fasciae!
Tips for rolling out
If you are completely healthy, you can use this guide to start rolling out your fascia with a Foam Roll. However, if you have any health concerns, it’s best to ask a trainer at the gym or your physiotherapist to show you the correct technique.
Key Guidelines for Foam Rolling
- Roll hardness (density): The softer the foam roll, the gentler the effect on the fascia. Choose a density that you can tolerate. Beginners usually do better with a softer foam roll.
- Duration: Spend about one minute per muscle group. For both legs together, allow approximately five to seven minutes.
- Body weight: At first, it may be better not to apply full body weight on the roll. For example, you can roll the lateral thigh while standing against a wall instead of lying down.
- Don’t forget the soles of your feet! This area is often overlooked, but rolling it out is essential.
- Hydration: When rolling out the foot, fluid is pressed out of the fascia. Drink enough water afterward to replenish your body.
- Before jogging: Roll out quickly and briefly for a stimulating effect.
- After jogging: Roll out slowly and for a longer duration to promote recovery.
- Find the right balance: If you feel sore muscles or “bruising” after rolling out, you may have applied too much pressure. Adjust the intensity accordingly.
- Avoid irritated areas: Do not roll over areas where the skin is already sensitive or irritated.
