What is Fascia and how to keep it healthy

Fascia is a net of connective tissue surrounding every part of the body, and it provides support to the muscles, ligaments, tissues, organs, nerves and bones. It is a protective layer that contains the muscles and organs within. Two-thirds of fascia is water so hydration is crucial if you want to keep your fascia healthy. Collagen is the other component of the fascia providing cushioning and shock absorption in your joints.

Fascia has many functions: it provides a structural framework, it absorbs and transmits force, and it provides feedback for balance and stability.

For fascia to work properly and perform its functions it has to be flexible, hydrated and elastic:

**Flexibility is the freedom in the movement through fascia stretch. It is not to make the muscle longer, because muscles don’t lengthen more than from point A to B but they increase in volume. So, when we are flexible it is because the fascia is free to move within our muscles

**Hydration comes from the fact that water is one of the main components of fascia, so prolonged compression of muscles from sitting too long, over-stretching, or heavy exercise without adequate rest can drive fluid out of the fascia. This leads to decreased mobility and tightness. Drink water daily!

**Elasticity comes from healthy, efficient motion that makes the fascia springy and fluid which supports how force is transferred effectively through the myofascial tissues. Elasticity decreases as we age, but research has shown that appropriate exercise training can mitigate this effect.

There are common conditions that affect the fascia such as Plantar Fasciitis which happens when the fascia of the foot becomes irritated and inflamed. Also, there is the Iliotibial Band Friction Syndrome (ITBS) which occurs when the fascia near the knee becomes irritated due to overuse and abnormal rubbing of the fascia by the outer portion of the knee joint. 

Sometimes fascia compartments can become tight and not allow for normal movement of blood into and out of the compartment. This condition is called Compartment Syndrome and occurs when muscles fill with blood during activity, but the fascia covering the muscles is tight and does not allow the blood to easily exit the muscle compartment.

I have seen a few options regarding fascia training and rehabilitation. When there is an injury, an appropriate time is needed to heal, then strengthening exercises for muscles and tendons can help improve the fascia's ability to tolerate daily stresses from our activities.

I like static and dynamic stretching. Static stretching (holding a position for 60 seconds or less) can decrease inflammation and pain in inflamed tissues. Dynamic stretching incorporates movement while stretching. This can enhance the mobility and elasticity of the fascial layers partnering with regular motions we do every day.   

Fascial Stretch Therapy and ELDOA are 2 of my favorite options for fascial healing and conditioning because they require movement and muscle activation which are ideal for our bodies.

There are suggestions regarding foam rolling to release fascia. In my opinion,  when people overuse the foam roller, what they are doing is pressing too much on the muscle-fascia connection and that pressure can affect the nerves in a negative way. Nerves don't like to be compressed for too long, since it can create numbness in the area.  

Keeping in mind these options and the knowledge background will help you decide what is best for your body and what to focus on.  Remember that I am available for FST and ELDOA sessions and the best way to set an appointment is to contact me and check the options on my website.

Thanks for reading