The ‘Fascia-nating’ Fascia
You’ve probably come across the terms ‘fascia’ or ‘myofascial release‘ before, especially if you’ve been to see us at the City Chiropractic or during a yoga, physical therapy, or massage session. But what exactly is fascia?
In high school biology class, we learned about our body’s bones, muscles, organs, nerves, and blood vessels, but the term fascia (pronounced “fash-i-a”) was likely never mentioned. However, the fascia system plays a crucial role in how your body functions, moves and maintains its shape.
If you’ve used a foam roller, massager or received Graston (scraping) therapy at City Chiropractic, you’ve been taking care of your fascia without even realising it. But to optimise your fascial treatment, it’s important to have a solid understanding of how your fascia functions.
What Is Fascia, And How Does It Function?
Fascia is a connective tissue that surrounds and interconnects muscles, bones, organs, and other structures throughout the body. It consists of a network of collagen and elastin fibres, as well as a gel-like substance called ground substance. Fascia provides structural support to the body and helps to maintain its shape.
The fascia plays several important roles in the body:
- Structural support: The fascia forms a web-like network that surrounds and supports muscles, bones, organs, and other structures, helping to maintain the body’s shape.
- Movement and flexibility: The fascia allows muscles to glide smoothly over each other, and provides a lubricating surface for bones to move against, which is essential for smooth and efficient movement.
- Tension and force transmission: The fascia is able to transmit forces and tensions throughout the body, which is essential for coordinating movement and maintaining stability.
- Sensory feedback: The fascia contains a variety of sensory receptors that provide information to the nervous system about the body’s position, movement, and tension.
- Injury prevention and healing: The fascia helps to distribute stresses and forces throughout the body, which can help to prevent injuries. It also plays a role in the healing process by providing a supportive environment for the repair of damaged tissues.
Overall, the fascia is a dynamic and complex tissue that plays a crucial role in many aspects of physical function and health.
When fascia becomes tight or restricted, it can cause pain, discomfort, and restricted movement. Myofascial release techniques, such as foam rolling or massage, can help to release tight fascia and restore mobility and function. By understanding the role that fascia plays in the body, individuals can better care for and optimise their overall physical health and well-being.
What Pain Can Be Caused By Tight/Restricted Fascia?
- Neck and shoulders: Fascia restrictions in the neck and shoulders can cause pain, stiffness, and limited range of motion. This can result in tension headaches and even migraines.
- Lower back: Fascia restrictions in the lower back can cause pain, stiffness, and decreased mobility. This can lead to sciatica and other nerve-related pain.
- Hips: Fascia restrictions in the hips can cause pain, stiffness, and limited mobility. This can lead to hip impingement and even arthritis.
- Legs: Fascia restrictions in the legs can cause pain, tightness, and limited mobility. This can lead to shin splints, plantar fasciitis, and even knee pain.
- Abdomen: Fascia restrictions in the abdomen can cause pain, discomfort, and even digestive issues. This can lead to irritable bowel syndrome and other gastrointestinal disorders.
It’s worth noting that fascia is a complex and interconnected system throughout the body, so pain or dysfunction in one area may be linked to fascia trouble elsewhere.
What Pain Can Be Caused By Tight/Restricted Fascia?
- Neck and shoulders: Fascia restrictions in the neck and shoulders can cause pain, stiffness, and limited range of motion. This can result in tension headaches and even migraines.
- Lower back: Fascia restrictions in the lower back can cause pain, stiffness, and decreased mobility. This can lead to sciatica and other nerve-related pain.
- Hips: Fascia restrictions in the hips can cause pain, stiffness, and limited mobility. This can lead to hip impingement and even arthritis.
- Legs: Fascia restrictions in the legs can cause pain, tightness, and limited mobility. This can lead to shin splints, plantar fasciitis, and even knee pain.
- Abdomen: Fascia restrictions in the abdomen can cause pain, discomfort, and even digestive issues. This can lead to irritable bowel syndrome and other gastrointestinal disorders.
It’s worth noting that fascia is a complex and interconnected system throughout the body, so pain or dysfunction in one area may be linked to fascia trouble elsewhere.
Problems That Can Improve With Fascia Treatment
- Pain and stiffness: Tight or restricted fascia can cause pain and stiffness in the muscles and joints. By releasing the fascia, myofascial release techniques can help to reduce pain and improve mobility.
- Postural imbalances: Poor posture can cause the fascia to become tight and restricted, leading to postural imbalances. Myofascial release techniques can help to restore balance and alignment to the body.
- Muscle soreness and fatigue: Overworked muscles can become sore and fatigued, and myofascial release techniques can help to reduce muscle tension and promote relaxation.
- Injuries: Injuries can cause scar tissue and adhesions to form in the fascia, which can restrict movement and cause pain. Myofascial release techniques can help to break up scar tissue and adhesions and promote healing.
- Limited range of motion: Tight or restricted fascia can limit range of motion and flexibility. Myofascial release techniques can help to restore mobility and improve range of motion.
How Do You Treat Fascia?
SELF MYOFASCIAL RELEASE (SMR) TECHNIQUES
Self-Myofascial Release (SMR) refers to fascia techniques that can be done independently without the assistance of a therapist/ chiropractor. Although foam rollers are commonly used for SMR, almost any dense and rollable object, such as a tennis or lacrosse ball, can yield comparable results. The choice of tool is determined by the individual’s level of tightness and the specific area being rolled.
FASCIA “MELTING” TECHNIQUES
Approaches that purport to “melt” fascia typically employ massage and heat to make the tissue more pliable and increase its flexibility. Advocates of this technique contend that massage and heat can effectively alleviate pain and enhance mobility by disintegrating adhesions and restoring the proper function of the fascia.
FASCIA “BLASTING” TECHNIQUES
Some practitioners advocate a “blasting” technique for addressing fascia issues, utilising powerful tools to disintegrate taut tissue and enhance mobility. Although this method may be beneficial in quickly alleviating pain and improving function, some specialists contend that it can be excessively forceful and cause additional harm to delicate tissue.
SCRAPING TECHNIQUES
On the opposite end of the spectrum, there are Graston or IASTM (Instrument-Assisted Soft Tissue Mobilization) techniques that utilise tools with hard edges to “scrape” the fascia, disintegrating adhesions and reinstating normal function. These techniques can be beneficial in rapidly decreasing pain and enhancing mobility.
MANUAL “HANDS-ON” TECHNIQUES
Lastly, certain methods, such as Active Release Therapy (ART), aim to softly massage the fascia back to its original shape through manual therapy with the use of hands. This approach is often identified as “myofascial release,” and supporters contend that it is the gentlest and most effective technique for eliminating adhesions in the fascia adjacent to the muscles.
Since everyone’s body is unique and responds differently to various techniques, there is no one-size-fits-all solution for rectifying fascia problems. The optimal strategy for fascia correction may be a blend of techniques tailored to the individual’s requirements.
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