Fascia: Key to Balancing Energy Flow at Acupoints
The fascial system affects every system and function in your body- musculoskeletal, neurological, metabolic, etc. The white, glistening fibers you see when you pull a piece of meat apart or when you pull chicken skin away is fascia.
What is Fascia made of
Fascia consists of a complex which has three parts
1. Elastin fibers This is the elastic and stretchable part of the complex.
2. Collagen fibers These fibers are extremely tough and give support to the
structure.
3. Ground substance/matrix A gelatinous like substance that transports metabolic
material throughout the body
What does fascia do
The fascial system generally supports, stabilizes, and cushions. Fascia creates separation between vessels, organs, bones, and muscles. It creates space through which delicate nerves, blood vessels, and fluids can pass.
What are Fascial Restrictions
In a healthy state, the collagen fibers wrap around the elastic fibers in a relaxed, wavy configuration. Trauma, repetitive motion, inflammation, or poor posture can cause the fascia to become solidified and shortened. These thickened areas are referred to as a fascial restriction. Fascial restrictions have the capacity of creating up to 2,000 pounds of pressure per square inch in a restricted area. That crushing pressure can compromise any physiological system in the body resulting in pain and dysfunction.
The fascia throughout the body is all interconnected like the yarn in a sweater or a complex spider web. A restriction in one area of the body creates tension throughout this web pulling on other distant structures. This explains why some people may have pain that appears unrelated to their original injury. Furthermore, myofascial restrictions do not show up on common standardized tests such as x-rays, MRI, CAT scans, etc.
Fascial restrictions can pull the body out of its normal alignment, compressing joint surfaces and bulging disks, resulting in pain, loss of motion, and weakness.
WHAT DOES THIS HAVE TO DO WITH YOU?
Grab hold of the collar of your shirt and give it a little tug. Your whole shirt responds, right? Your collar pulls into the back of your neck. The tail of your shirt inches up the small of your back. Your sleeves move up your forearms. Then it falls back into place. That's a bit like fascia. It fits like a giant, body-hugging T-shirt over your whole body, from the top of your head to the tips of your toes and crisscrossing back and forth and through and back again. You can't move just one piece of it, and you can't make a move without bringing it along.
Now, pull the collar of your shirt again, only this time, hold onto it for eight hours. That's about the time you spend leaning forward over a desk or computer or steering wheel, right? Now, pull it 2,500 times. That's about how many steps you'd take on a half-hour run. Your shirt probably isn't looking too good at this point.
Fortunately, your fascia is tougher than your shirt is, and it has infinitely more self-healing properties. In its healthy state it's smooth and supple and slides easily, allowing you to move and stretch to your full length in any direction, always returning back to its normal state. Unfortunately, it's very unlikely that your fascia maintains its optimal flexibility, shape or texture. Lack of activity will cement the once-supple fibers into place. Chronic stress causes the fibers to thicken in an attempt to protect the underlying muscle. Poor posture and lack of flexibility and repetitive movements pull the fascia into ingrained patterns. Adhesions form within the stuck and damaged fibers like snags in a sweater, and once they've formed they're hard to get rid of.
And, remember, it's everywhere. This webbing is so continuous that If your doctor's office were to add a poster of your true human anatomy, including its fascia, fascia is all you'd see. Thick and white in places like your IT band and plantar fascia, less than 1mm and nearly transparent on your eyelids. And within all that fascia you have adhesions and areas of rigidity. You likely have lots of them.
But, this isn't bad news. Every bit of the damage you've caused your fascia is reversible, and every one of the problems it's caused you were avoidable. You take care of your muscles with stretching and foam rolling and massage. You take care of your bones with diet and restraint. You never knew that you needed to take care of your fascia, but now you do. You may just shake that nagging injury after all.
How to Care for Your Fascia
MOVE IT OR LOSE IT: Sticky adhesions form between fascial surfaces that aren't regularly moved, and over time these adhesions get strong enough to inhibit range of motion. Take a few minutes first thing in the morning to roll around in bed and really stretch out, head to toe, just like a cat after a nap.
STAY LUBRICATED: Just like every other tissue in your body, your fascia is made of water. It works better, moves better and feels better when it's wet. So, drink!
STRETCH YOUR MUSCLES: When your muscles are chronically tight the surrounding fascia tightens along with them. Over time the fascia becomes rigid, compressing the muscles and the nerves.
STRETCH YOUR FASCIA: Once your fascia has tightened up, it doesn't want to let go. Because the fascia can withstand up to 2,000 pounds of pressure per square inch, you're not going to force your way through, so stretch gently. Fascia also works in slower cycles than muscles do, both contracting and stretching more slowly. To stretch the fascia, hold gentle stretches for three to five minutes, relaxing into a hold.
RELAX! If you spend all day tense and tight at a desk, ice baths may not be the best thing for you. Fifteen to 20 minutes in a warm Epsom salt bath can coax tight fascia to loosen up, releasing your muscles from their stranglehold. Make sure to follow it up with 10 minutes of light activity to keep blood from pooling in your muscles.
USE A FOAM ROLLER: Like stretching, using a foam roller on your fascia is different than on your muscles. Be gentle and slow in your movements, and when you find an area of tension hold sustained pressure for three to five minutes. You may practice self-massage with the same rules.
RESPECT YOUR BODY: If you're attempting to run through an injury, or returning from one with a limp, beware: Your fascia will respond to your new mechanics and, eventually, even after your injury is gone, you may maintain that same movement pattern. That's a recipe for an injury cycle. It's better to take some extra time than to set yourself up for long-term trouble.
SEE A FASCIAL SPECIALIST: If you have a nagging injury, or just don't feel right lately, see if your area has a fascial or myofascial therapy specialist. There are different philosophies and methods, ranging from Rolfing, which is very aggressive, to fascial unwinding, which is very gentle. Some methods are similar to massage, while others concentrate on long assisted stretches. Talk to the therapist to see what you need and want. Some osteopaths, chiropractors, physical therapists and massage therapists are beginning to embrace fascial therapies, so ask around.
Grab hold of the collar of your shirt and give it a little tug. Your whole shirt responds, right? Your collar pulls into the back of your neck. The tail of your shirt inches up the small of your back. Your sleeves move up your forearms. Then it falls back into place. That's a bit like fascia. It fits like a giant, body-hugging T-shirt over your whole body, from the top of your head to the tips of your toes and crisscrossing back and forth and through and back again. You can't move just one piece of it, and you can't make a move without bringing it along.
Now, pull the collar of your shirt again, only this time, hold onto it for eight hours. That's about the time you spend leaning forward over a desk or computer or steering wheel, right? Now, pull it 2,500 times. That's about how many steps you'd take on a half-hour run. Your shirt probably isn't looking too good at this point.
Fortunately, your fascia is tougher than your shirt is, and it has infinitely more self-healing properties. In its healthy state it's smooth and supple and slides easily, allowing you to move and stretch to your full length in any direction, always returning back to its normal state. Unfortunately, it's very unlikely that your fascia maintains its optimal flexibility, shape or texture. Lack of activity will cement the once-supple fibers into place. Chronic stress causes the fibers to thicken in an attempt to protect the underlying muscle. Poor posture and lack of flexibility and repetitive movements pull the fascia into ingrained patterns. Adhesions form within the stuck and damaged fibers like snags in a sweater, and once they've formed they're hard to get rid of.
And, remember, it's everywhere. This webbing is so continuous that If your doctor's office were to add a poster of your true human anatomy, including its fascia, fascia is all you'd see. Thick and white in places like your IT band and plantar fascia, less than 1mm and nearly transparent on your eyelids. And within all that fascia you have adhesions and areas of rigidity. You likely have lots of them.
But, this isn't bad news. Every bit of the damage you've caused your fascia is reversible, and every one of the problems it's caused you were avoidable. You take care of your muscles with stretching and foam rolling and massage. You take care of your bones with diet and restraint. You never knew that you needed to take care of your fascia, but now you do. You may just shake that nagging injury after all.
How to Care for Your Fascia
MOVE IT OR LOSE IT: Sticky adhesions form between fascial surfaces that aren't regularly moved, and over time these adhesions get strong enough to inhibit range of motion. Take a few minutes first thing in the morning to roll around in bed and really stretch out, head to toe, just like a cat after a nap.
STAY LUBRICATED: Just like every other tissue in your body, your fascia is made of water. It works better, moves better and feels better when it's wet. So, drink!
STRETCH YOUR MUSCLES: When your muscles are chronically tight the surrounding fascia tightens along with them. Over time the fascia becomes rigid, compressing the muscles and the nerves.
STRETCH YOUR FASCIA: Once your fascia has tightened up, it doesn't want to let go. Because the fascia can withstand up to 2,000 pounds of pressure per square inch, you're not going to force your way through, so stretch gently. Fascia also works in slower cycles than muscles do, both contracting and stretching more slowly. To stretch the fascia, hold gentle stretches for three to five minutes, relaxing into a hold.
RELAX! If you spend all day tense and tight at a desk, ice baths may not be the best thing for you. Fifteen to 20 minutes in a warm Epsom salt bath can coax tight fascia to loosen up, releasing your muscles from their stranglehold. Make sure to follow it up with 10 minutes of light activity to keep blood from pooling in your muscles.
USE A FOAM ROLLER: Like stretching, using a foam roller on your fascia is different than on your muscles. Be gentle and slow in your movements, and when you find an area of tension hold sustained pressure for three to five minutes. You may practice self-massage with the same rules.
RESPECT YOUR BODY: If you're attempting to run through an injury, or returning from one with a limp, beware: Your fascia will respond to your new mechanics and, eventually, even after your injury is gone, you may maintain that same movement pattern. That's a recipe for an injury cycle. It's better to take some extra time than to set yourself up for long-term trouble.
SEE A FASCIAL SPECIALIST: If you have a nagging injury, or just don't feel right lately, see if your area has a fascial or myofascial therapy specialist. There are different philosophies and methods, ranging from Rolfing, which is very aggressive, to fascial unwinding, which is very gentle. Some methods are similar to massage, while others concentrate on long assisted stretches. Talk to the therapist to see what you need and want. Some osteopaths, chiropractors, physical therapists and massage therapists are beginning to embrace fascial therapies, so ask around.
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