title: Training principles for fascial connective tissues: scientific foundation and suggested practical applications.
abstract: Conventional sports training emphasizes adequate training of muscle fibres, of cardiovascular conditioning and/or neuromuscular coordination. Most sports-associated overload injuries however occur within elements of the body wide fascial net, which are then loaded beyond their prepared capacity. This tensional network of fibrous tissues includes dense sheets such as muscle envelopes, aponeuroses, as well as specific local adaptations, such as ligaments or tendons. Fibroblasts continually but slowly adapt the morphology of these tissues to repeatedly applied challenging loading stimulations. Principles of a fascia oriented training approach are introduced. These include utilization of elastic recoil, preparatory counter movement, slow and dynamic stretching, as well as rehydration practices and proprioceptive refinement. Such training should be practiced once or twice a week in order to yield in a more resilient fascial body suit within a time frame of 6-24 months. Some practical examples of fascia oriented exercises are presented.
authors.affiliation: Fascia Research Group, Division of Neurophysiology, Ulm University, Albert-Einstein-Allee 11, 89081 Ulm, Germany. robert.schleip@uni-ulm.de
authors.forename: Robert
authors.initials: R
authors.lastname: Schleip
authors.forename: Divo Gitta
authors.initials: DG
authors.lastname: Müller
mesh_terms: D000222:Adaptation, Physiological; D001696:Biomechanical Phenomena; D003238:Connective Tissue / Q000502:physiology*; D015444:Exercise / Q000502:physiology*; D005205:Fascia / Q000502:physiology*; D005260:Female; D006801:Humans; D008297:Male; D052580:Muscle Stretching Exercises; D009142:Musculoskeletal Physiological Phenomena; D010806:Physical Education and Training / Q000379:methods*; D012680:Sensitivity and Specificity; D013177:Sports / Q000502:physiology*; D013314:Stress, Mechanical