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Fascia training: how to stay in shape

Until a few years ago, fascia was considered a passive filling material that had no great benefit for the body. However, recent research has shown that fasciae are much more than that: Among other things, they play an important role in our own body awareness as well as in sports medicine in the areas of mobility and speed. It is therefore very important to train the fascia regularly. You can find everything you need to know about fascia and fascia training in our new blog post.

What are fasciae anyway?

Fascia is the muscular connective tissue that runs through the entire body and envelops individual components such as muscles, bones, organs and nerves.

Fascia consists of collagen fibres, fibroblasts and numerous other cells. The enormous elasticity is determined, for example, by the high proportion of collagen fibres. In addition to support, connection and communication functions, fasciae are also a place of metabolic exchange for numerous metabolic processes. They can also store kinetic energy and make it available again like a catapult. For example, the jumping power of gazelles and kangaroos is partly due to these fibres.

Exercise is important

Improper strain on these fibres, a lack of exercise or old age can cause adhesion of the fascia and thus harden the muscles.

This has the following background: The fasciae are traversed by lymph vessels. Among other things, these transport the blood clotting protein fibrinogen. In the event of injury or lack of movement, this protein is converted into fibrin, the so-called "glue". The fibre network sticks together and loses its elasticity. This can lead to joint and back pain, tension, numbness or restricted movement. Therefore, adequate exercise is generally very important to increase blood circulation. Arginine also improves blood flow and leads to an increased exchange of nutrients.

Fascial training with a Blackroll

Fascia training is extremely important for loosening and preventing adhesions. The easiest way to do this is to use a blackroll. A so-called blackroll is made of hard foam and is mainly used for sore muscles, tension, postural problems or back pain.

You can use it anywhere - whether in the office, at home or after sport. The even pressure exerted by the body on the roller equalises tension in the tissue. Regular use of the Blackroll leads to better blood circulation in the muscles, increased nutrient exchange in the cells and faster regeneration. Our BCAA products also help you to get fit for your next workout faster!

It is therefore advisable to train twice a week for around ten minutes with the Blackroll. This produces fresh collagen and reduces the risk of injury. At first, the exercises are still painful due to the hardened muscles, but you will see that the pain decreases each time and the muscles relax.


  • Slomka G. (2014) Fascia in motion. Volume 20, Issue 4, Meyer & Meyer Verlag.
  • Slomka G. (2015) Faszien - kompakt - Training für das Bindegewebe. Edition 2, Meyer & Meyer Verlag.