Fascia: Essentials You Need to Know

by Thomas Myers on Oct 20, 2011

Fascia: you’re hearing about it more and more, and for good reason. Consciously or unconsciously, you have been working with fascia—connective tissue—for your whole movement career. It is unavoidable. Now, however, new research is reinforcing the importance of fascia in functional training (Fascia Congress 2009). Fascia is much more than “plastic wrap around the muscles.” It is the organ system of stability and mechano-regulation. The evidence all points to a new consideration within overall fitness—hence the term fascial fitness. Understanding the importance of fascia gives rise to exciting new questions:

  • Most injuries are connective-tissue (fascial) injuries, not muscular injuries—so how do we best train to prevent and repair damage and build elasticity and resilience into the system?
  • There are 10 times more sensory nerve endings in fascia than in muscles—so how do we aim proprioceptive stimulation at the fascia as well as the muscles?
  • Traditional anatomy texts of the muscles and fascia are inaccurate, based on a fundamental misunderstanding of our movement function—so how do we work with fascia as a whole, as the “organ system of stability”?

How to Train the Neuromyofascial Web

How can we train this system, in conjunction with our work on muscles and neural control, to prevent and repair injury and build resilience into the system?

The answer to this question is still developing—rapidly—both in the laboratory and on the training floor. Some research is confirming our images and practices as they have developed and are traditionally applied. Here we focus on surprising research that is (or soon will be) changing our ideas of how the neuromyofascial web really works and what role connective tissue plays in developing overall fitness for life.

Finding #1: The fascial system responds better to variation than to a repetitive program.
The evidence suggests that the fascial system is better trained by a wide variety of vectors--in angle, tempo and load (Huijing 2007). Isolating muscles along one track (e.g., with an exercise machine) may be useful for those muscles but is less than useful for all the surrounding tissues. Loading the tissue one way all the time means it will be weaker when life--which is rarely repetitive--throws that part of the body a curve ball.

What’s In:

  • Whole-Body Movements. Engaging long myofascial chains and whole-body movements is the better way to train the fascial system.
  • Proximal Initiation. It’s best to start movements with a dynamic prestretch (distal extension) but accompany this with a proximal initiation in the desired direction, letting the more distal parts of the body follow in sequence, like an elastic pendulum.
  • Adaptive Movement. Complex movement requiring adaptation, like parkour (see the beginning of the James Bond movie Casino Royale for a great example), beats repetitive exercise programs.

What’s Out:

  • Repetitive Movement. Machines (or minds) that require clients to work in the same line again and again do not build fascial resilience very well.
  • Always Practicing With Upper-Level Loads. Variable loads build different aspects of the fascia. Sticking with near-limit loads will strengthen some ligaments but weaken others. Varying the load is the better way.
  • Always Training in the Same Tempo. Likewise, varying the tempo of your training allows different fascial structures to build strength and elasticity.

For more research findings on fascia, along with in-depth analysis of what the findings mean for personal training, please see “Fascial Fitness: Training in the Neuromyofascial Web” in the online IDEA Library or in the April 2011 issue of IDEA Fitness Journal.

IDEA Fit Tips, Volume 9, Issue 11

© 2011 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.

About the Author

Thomas Myers IDEA Author/Presenter


  • Log In to Comment
  • User

    Pamila, Take it easy now. There are 'many' folks who have been advocates of working with the fascial system... Long before Emily as well. Kudos to Tom for having the patience and drive alike to get this into the mainstream... But many more have contributed... It doesn't do anyone any good if Emily has taught this for 40 years and nobody has heard of it. Does it?
    Commented Nov 10, 2011
  • Pamila Lorentz

    I am sorry that my "mouth" types faster than my sense. Tom Myers is a pioneer in fascial work, and I do want to honor his contribution to an evolving field. H'okopouno
    Commented Nov 06, 2011
  • Pamila Lorentz

    Really? I suppose someone should share this with Emily Conrad, founder of Continuum Movement. She's been teaching this for , hmmm, 40 years? Oh wait, has Tom Myers already done that?
    Commented Nov 06, 2011
  • User

    This is one of the reasons I love the Nia Technique - It's all about exploring variety in movement, diversity in tempo, and whole-body systemic movement. Plus, it makes me really happy!
    Commented Nov 05, 2011
  • Sharon Kronberg

    I attended a "functional movement" certification, hoping to leave with information and sample training sessions to address this approach of training. There is so much information, I felt I needed an internship to truly apply knowledge to movement. If this is the future of training, we (trainers/fitness instructors) need more opportunities to understand what myofascial training is and experience the movements in a format we can take back with us to our clients.
    Commented Nov 05, 2011
  • User

    It is wonderful to see this come into the main stream. Gyrotonic and Pilates instructors have always known and worked with this understanding.
    Commented Nov 04, 2011
  • Matthew Barnes

    Gary Gray has been preaching this for many many years. It is nice to see an article like this finally make a more mainstrem publication.
    Commented Nov 04, 2011
  • Bryce Taylor

    Even as a physical therapist, it has been tough accepting fascia as an integral factor for mobility and proprioception. I recall taking a course in Colorado about 8 years ago that worked on fascial restrictions throughout the abdominal wall and viscera. It seemed like voodoo stuff at the time...
    Commented Nov 04, 2011
  • User

    So far this totally describes Gyrotonic exercises. No wonder I feel so good and so supple yet strong when I do it regularly. Pilates is great, but Gyrotonic takes the cake for addressing fascia intelligently.
    Commented Nov 04, 2011
  • User

    Excellent introduction to this complex idea. Thank you for writing it, for introducing the idea of lighter loads, varying tempo, and systemic movement. I am a believer and educator in these types of training which have many other benefits as well as facial.
    Commented Nov 03, 2011
  • View Previous Comments

Trending Articles

20 IDEA World-Renowned Presenters Share Advice on Success and Happiness

We asked some of this year’s most influential and motivating IDEA World Fitness Convention™ presenters to share the single piece of advice they would give another fitness/health pro to hel...

Mindful Walking

Walking can be more than just moving physically from one location to another. It can be a metaphor for your larger life journey. Things you&...

Cut Risk of Alzheimer’s with MIND Diet

Conservative adherence to a new diet, appropriately known by the acronym MIND, could significantly lower a person’s risk of developing Alzheimer’s disease, according to a paper published o...

Nuts and Peanuts Reduce Cardiovascular Risk and Prolong Lifespan

While there have been numerous studies in recent years touting the health benefits of nuts and peanuts, new research published online March ...

Smooth Move: Creative Additions to Consider for Smoothies

When looking for a quick breakfast or post-workout nourishment, almost nothing beats a smoothie. Whirl in the right ingredients and the blen...

Yes, You CAN Develop Better Eating Habits

Analogous to laying out your exercise gear so it’s the first visual reminder you have of your commitment to exercise each day, imagine...

7 Ways to Help a Client Boost Adherence

Once a client has decided to make nutritional changes to support weight loss, you can play a key role in developing an action plan that is m...

Full-Body “Farmhand Fitness”

Several years ago, at the IDEA World Fitness Convention™ session, presenter Michol Dalcourt remarked that young athletes from rural ar...

5 Fascinating Facts We Learned on IDEA FitFeed This Week

Staying up to date on the latest health and fitness news is important for all industry professionals, but the constant stream of new information can make this challenging. That is where IDEA FitFeed c...

For the Fifth Year in a Row, the Best Diet Is . . .

U.S. News & World Report has been ranking diets for 5 years. For all 5, the top spot for best overall plan has gone to the DASH diet, which ...