Most of us are familiar with bones, joints, organs, muscles, and nerves, but we may not have pondered how everything fits together. The fascia is the solution. But what exactly is fascia?
Fascia, in its most basic form, is a spiderweb of connective tissue found throughout the body. And when things go wrong, it may cause a lot of agonies.
Consider Erin Scott, a 43-year-old paralegal in Baltimore. She was relieved when her Stage II breast cancer was remitted after chemo, two surgeries, and radiation. However, the treatments left Erin with a typical post-surgical irritation known as frozen shoulder: she couldn’t reach for a drink in the cupboard or put her coat on because her left arm was so stiff. Frustrated, Erin sought out a different type of practitioner, one who specialized in fascia therapy.
Erin’s therapist applied pressure not only to her shoulder but also to her calf, lower back, and other seemingly unconnected areas during her monthly one-hour appointments. Erin’s shoulder had an increased range of motion soon after the first session, and after a few more, she could use her arm freely again. “Other therapies provided me just minor improvements after more than a year, but this worked fairly quickly,” Erin explains.
Discover what fascia is, how to treat fascia discomfort, and how to avoid it in the first place.
What exactly is fascia?
According to Tom Myers, a lifelong bodywork therapist and author of Anatomy Trains, the fascia (pronounced like “fashion”) is a string of fibrous proteins (mainly collagen) that weaves its way throughout the body and keeps everything in place. Consider the fascia to be Spanx worn beneath your skin, drawing everything in towards your bone. Without the fascial netting, fluid would pool at your feet, your organs would droop and slop together, and your muscles would sag and slosh together, making coordinated movement impossible.
Once upon a time, the term “fascia” was used to denote a specific type of connective tissue, such as the bands on the soles of our feet. (Plantar fasciitis occurs when they become inflamed.) The fascial system now includes much of our connective tissue, including tendons, ligaments, and connective tissue surrounding muscles and organs. Some fasciae, such as the pericardium (which surrounds the heart), are thin, while others, such as the tough iliotibial (IT) band down the side of the thigh, are thicker.
What is the function of fascia?
According to Gil Hedley, Ph.D., an anatomy instructor and fascia researcher located in Colorado Springs, your fascia does more than just keep you together; it also plays an important part in many facets of health. He claims that fascia is physically and neurologically active, assisting you in perceiving where your body is at any given time—something scientists call proprioception—so your footfalls where it should when you walk or you strike the chair when you sit down. While scientists have long known that our muscles contract when we lift a bag of groceries or go for a run, they now know that fasciae actively contract in addition to supporting the muscles. It is just as crucial to keep your fascia pliable as it is to keep your muscles toned.
Another interesting aspect of fascia is that it is the body’s richest sensory organ, sending sensations ranging from pain to pleasure. According to Myers, the fascial system has ten times the number of sensory receptors as the muscles. “Many of the qualities that we attribute to muscles are really derived from the fascia that is wrapped in and around the muscle. “We claim we have sore muscles,’ but what we really have is an irritant discharged from the fascial fabric,” he explains.
How fascia impacts various forms of pain
Because all fascia is linked throughout the body, when anything is out of sync in one location, it can cause issues in apparently unrelated areas, according to Hedley. He claims that walking with your pelvis slightly forward, or tilting your ankle slightly forward due to an old injury, can yank at tissue in your back and produce pain.
The fascia is implicated in a variety of disorders, including discomfort following surgery. Because all scar tissue is firmly tied with fascia, Myers believes that massaging and moving that body part after an operation might reduce constriction and suffering rather than guarding it unnecessarily. The fascia is also involved in urinary incontinence: When Brazilian researchers investigated hundreds of women with the illness, they discovered that half of them had pelvic fascia dysfunction, which can place additional strain on the bladder. According to Myers, the manner we generally give birth can create distortions in the pelvic fascia that are difficult to correct with exercise alone; he suggests consulting with a bodyworker who specialises in perinatal methods to help realign it. Colds and flu have a fascial component—if the fascia in the chest is tight, it might be difficult to breathe, according to Jill Miller, a veteran fascia bodyworker and author of Body by Breath.
Here are some examples of specific types of pain, how the fascia plays a role, and fascia-based pain therapies that may be beneficial:
Lower back ache that persists
Back discomfort is frequently caused by weak fascia rather than inadequate muscle tone, according to Hedley. He claims that sometimes the misalignment occurs in the fascia at the ankles and hips, which throws everything off balance. Fascia practitioners utilise their hands, as well as equipment such as balls and rollers, to move fasciae towards their ideal tone and texture. Chinese researchers reported in Complementary Therapies in Medicine that combining this with standard physical treatment dramatically improved impairment caused by lower-back pain.
Pelvic discomfort
According to Sallie Sarrel, a physical therapist in Hoboken, NJ, and Miami, fasciae abound in the pelvis. Furthermore, she claims that all fascial lines in the body eventually travel via the pelvis, therefore misplaced fascia wherever in the body can lead to pelvic discomfort. According to Sarrel, if you see a fascia bodyworker, they will check your alignment and range of motion and devise a programme of fascial manipulation and exercises that you may practise at home. Some practitioners also employ a transvaginal “myofascial trigger point wand,” therefore she recommends discussing your preferences with your practitioner.
Headaches
Staring at screens is a typical source of tension headaches because it tilts the head forward slightly, potentially inflaming the fascia in the neck. Occipital neuralgia, a more serious kind of headache, also has a fascial component, as Harvard researchers discovered when they evaluated individuals undergoing surgery for this ailment and discovered that the majority had thick, scarred neck fascia. For stress headaches, try this: Miller recommends rolling a soft ball over the back of your neck, as well as your chest, ribs, and jaw, which are all connected to the head through fascia. Raise your computer to eye level and elevate your phone to your eyes to text or read to avoid screen-related headaches.
How to Prevent and Treat Fascia Pain
These three healthy practises will provide your fascia with the nutrients it requires to function properly:
- Stay hydrated: The fascia, like your skin, has a lot of collagen, so drinking enough of water maintains it healthy. “You want your fascia to be slick, not sticky,” adds Hedley.
- Myers claims that rhythmic activity such as walking or running makes the fascia more elastic. Long, gradual stretches are also beneficial because they extend tissue that is too short.
- According to Miller, rolling body parts over balls or rollers releases fascial stress. Soft balls are used in her book The Roll Model; other programmes utilise tougher balls or foam rollers.
Where can I locate a fascia-focused practitioner?
Fascia-focused bodywork is known by several names, including structural integration, myofascial release, and Rolfing. The International Association of Structural Integrators or the Dr. Ida Rolf Institute, named for the lady who pioneered fascial therapy a century ago, can help you identify practitioners. The fascia is also addressed by certain physical therapists, massage therapists, and osteopathic specialists. The approaches of therapists might differ. Some just target a single issue, whilst others, particularly Rolfing structural integrators, address the entire body over a number of sessions. Inquire about their experience dealing with similar issues to yours.
Erin Balsa is a highly skilled and knowledgeable health journalist with a passion for educating the public on important health and wellness topics. With extensive experience in both traditional and digital media, Erin has established herself as a trusted voice in the field.