Fascia Training for the Runner

What is fascia?  Fascia is a connective tissue that surrounds muscles, tendons, ligaments, joints, nerves, bones and organs.  It helps support and protect these structures and also acts to do things like help with circulation, reduce friction, and distribute mechanical forces that happen when we move.  Normally, this fascia moves smoothly on all of the above but when it is restricted, it becomes tight and sticky, creating adhesions which restrict movement and cause pain. Think about your internal structures being surrounded by saran wrap. Weaknesses and imbalances will develop if the fascia is not treated and activities like running and strength training can eventually become compromised.  The “saran wrap” will become adhered down to structures, making movement feel limited or causing pain when you are running or during your other activities.

So what can you do to keep your fascia happy?  Here are 4 things that you can do:

1.Myofascial Release 

Release work can be done with the help of a professional massage therapist or physical therapist.  But it can also be done in the comfort of your own home with the use of a lacrosse ball, foam roller or a “scraping tool.”  The goal is to increase movement, release tension, and allow for circulation in the fascia.  For some ideas on foam rolling and lacrosse ball work, click HERE.  This is especially beneficial after you run. (Hint**It doesn’t have to be immediately after you run . . . it can be done anytime after you run, even if it is before you go to bed!)

2. Plyometrics

Plyometrics are short, powerful movements that help muscles “reach maximum force in a short amount of time.”(1) This can be activities such as box jumps, skips, and side-to-side or front-to-back jumps.  This explosive movement helps strengthen the fascia by loading it as the tissues contract.  For some good plyometric activities for runners, click HERE.

3. Dynamic Stretching

This is different from static stretching.  Static stretching is when you hold the stretch for a prolonged period (10-30 seconds).  Dynamic stretching is when you move to achieve motion and you don’t hold the stretch.  This is typically done before a workout, where static stretches are done at the end of a workout.  Dynamic stretching helps the fascia (and joints!) move and “loosen,” which helps decrease tension and free up adhesions.  Click HERE to learn more about a dynamic warm-up before any endurance activity. 

4. Elasticity Training

Elasticity training helps with keeping you “springy.”  This springiness requires agility training and can be done with activities like quick hops (on 2 or 1 leg), jump roping, agility ladders, or quick running technique drills.  This training helps the fascia by keeping it pliable, allowing it to learn to be flexible/stretch, recoil, and load/unload quickly.  Click HERE to watch a video on agility training for runners (that doesn’t require equipment!),

(1)PhysioPedia: Plyometrics https://www.physio-pedia.com/Plyometrics#:~:text=Plyometrics%20is%20defined%20as%20the,used%20to%20improve%20athletic%20performance.