What does fascia training bring?

When it comes to muscle ailments , the focus has long been on the muscles themselves. It seems logical that when there is tension, the muscle must be responsible.

However, some new knowledge has been gathered in the last few years. The fasciae have come to the fore and are considered to be the main reason why tension [1]appear. The connective tissue that surrounds the muscles, organs, bones and joints is called fascia . They form a kind of protective cover and ensure that the body runs smoothly.

If you spend a lot of time sitting, do not move enough and work in the office, you will soon notice tension. These not only affect the neck muscles, but also affect the entire body.

Fascia training is offered as a possible solution. This is intended to loosen the connective tissue so that pain and restricted mobility are a thing of the past. What does fascia training bring and what does the process look like?


The aim of fascia training is to loosen the stuck tissue again and in this way to promote the health of the muscles. Due to various causes, it can happen that the fasciae do not remain supple, but actually stick together . This is the case, for example, if you do not move enough [2] or constantly following the same sequence of movements.

The glued fasciae are sometimes so pronounced that you can feel them yourself. If you go over the affected area, you will not only notice a small bulge , but also pain under pressure. The bonds must be localized very precisely and represent a major limitation.

Bonded fascia

Sedentary lifestyle and stress are factors that contribute to the fasciae sticking together. The symptoms are barely noticeable at first, but increase sharply over the course of the day.

The danger of this bonding is that the restrictions will increase over time. At the beginning it may just be a barely perceptible tension. Over time, however, the symptoms spread and can be found in other parts of the body. Back pain occurs and the joints no longer work as you actually imagine.

With the fascia training, the knots should be loosened again. This is done by applying pressure to the affected area. The massage loosens the fascia [3]from each other and with long-term measures you stay healthy. The massage is best performed with a dull object . A massage roller is suitable for this . On this you roll with the affected part of the body and massage it until the fasciae return to the loose basic position.

However, this form of massage is not exactly pleasant. Massaging will be painful, especially at the beginning. But the positive effect should occur quickly so that you feel a significant relief of the symptoms.

As an alternative to the massage roller, a massage gun is also a useful device to train the fascia. These devices have a movable head , which acts on the muscles through pressure surges . This results in a very intensive massage that comes close to a professional treatment.


How can the massage help that the symptoms go back and you feel relief ? The following modes of action are known and improve the health of your muscles.


If the fasciae are stuck together, they are no longer adequately supplied with nutrients. They tend to cramp more often, which means that deficits are noticeable in the area of ​​sport.

The massage activates the fasciae and blood flow [4]Nutrients get better to these structures, so that regeneration is promoted .


If there are adhesions, this means a higher load for your entire body You can no longer move freely and sometimes adopt a relieving posture . In the long term, this can lead to adhesions in other areas of the body, which make the symptoms worse.

By loosening the knot, you move more freely and avoid the tension spreading to other muscle parts.


By doing fascia training and treating the affected areas, you improve the absorption of nutrients. This has a positive effect on regeneration. Your muscles will recover faster and you will increase your performance.

Node [5]can not only arise if you are not a movement. Even intensive sport can lead to the fasciae being subject to restricted movement.

Likewise, the healthy connective tissue means that you are less exposed to injury . If the fasciae are not flexible, this poses a risk and can be dangerous when exercising. Thanks to the massage, the muscles and fasciae remain loose, which leads to greater mobility and a lower risk of injury.


Correct execution is necessary so that you can achieve the effects mentioned with fascia training . Otherwise, the high pressure could even be harmful.

The most important principle is that you only work the muscles. Do not roll on the joints if there is pain. If you have complaints in the knee joint , this will not only reduce the direct training on the joint. It is better to concentrate on the surrounding muscles and consult your doctor if symptoms persist.

Massage muscles

Make sure you only massage the muscles. Do not strain the joints and do not go beyond your pain threshold during the massage.

Fascia training can be easily carried out yourself with a corresponding role. Lie on a firm surface and place the roller on the floor. Now you slowly move the corresponding muscle area on the roller.

During the movements you will notice areas that are a bit painful. This could be the knots . Stay at this point for a few seconds and increase the pressure.

This treatment will be a little painful. However, you shouldn’t exercise beyond your pain tolerance . Do not torment yourself, but rather repeat the application more often to help the muscles. With increasing repetition, the fasciae become looser, so that the pain subsides.

It is most helpful if you do the fascia training on non-training days. There they promote regeneration [6]and improve the structure. But remember that the training must not be too intense in order not to delay regeneration.


It has been shown in practice that fascia training is associated with several advantages . Have you not yet thought about the connective tissue and looked for the causes directly in the muscles?

Then you should definitely try to alleviate your symptoms with fascia training. The glued fasciae loosen , tension recede and regeneration is promoted.

This should clearly answer what the fascia training brings and whether it is worthwhile for you. Integrate it into your everyday life and create a balance to the office job or intensive sport.

Jamie Clark

Hello, I’m Jamie Clark, 32 years old, and I have been living in the USA for a few years.
Since I was a child, I have suffered from a house dust allergy, severely affecting me. I felt the effects both while exercising and while sleeping. Constant sneezing after getting up and difficult breathing were the consequences. The allergy has also developed into asthma, which is still a sporting restriction today.

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