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The Tissue That Connects Our Muscles May Be a Key to Better Health
By Danielle Friedman
In recent years, fascia care, a critical connective tissue surrounding muscles, bones, and organs, has gained prominence in fitness and wellness. It’s become a buzzword, with experts exploring its impact on health, including pain management and exercise performance. Understanding fascia is still in its early stages.
Conective tissue is a type of tissue found in the human body that provides support and structure to various organs and tissues. It is composed of a variety of cells, including fibroblasts, adipocytes, and myocytes, which work together to maintain the integrity of the tissue. Conective tissue can be found in many parts of the body, including the skin, muscles, and internal organs.
WHAT IS FASCIA?
In the realm of human anatomy, fascia refers to a versatile connective tissue, integral for facilitating bodily movement. There are two primary types: dense and loose fascia. Dense fascia, composed of robust collagen fibers, not only shapes the body but also provides structural support by securing muscles, organs, blood vessels, and nerve fibers in their rightful positions. It plays a crucial role in muscle contraction, stretching, and joint stabilization. On the other hand, the more pliable loose fascia enables smooth, frictionless movement, allowing muscles, joints, and organs to effortlessly glide and interact, akin to a well-maintained machine.
HOW DOES FASCIA GET DAMAGED?
In 2007, Carla Stecco, an anatomy professor at the University of Padova in Italy, made a groundbreaking discovery that revealed the vitality of fascia, brimming with nerve endings. This newfound awareness underscores its potential as a pain source. Prolonged inactivity can lead to fascia shortening, excessive rigidity, and adhesion formation, impeding mobility, as noted by David Krause, a physical therapist at the Mayo Clinic. Over time, sedentary lifestyles can prompt fascia to undergo structural changes, notably affecting posture, particularly for those hunched over computers daily. Moreover, fascia is susceptible to damage from repetitive motions, chronic stress, injuries, or surgeries, potentially leading to inflammation, heightened rigidity, or adhesion. Aging also contributes to its stiffening.
The interconnected fiber matrix of fascia means that issues in one area, such as excessive shortening, stiffness, or stickiness, can generate pain and dysfunction elsewhere due to pinching or improper tension, as explained by Dr. Stecco. The body may adapt its movement patterns to compensate, leading to additional problems. Distinguishing between fascia-related pain and that originating from muscles and joints can be challenging. Typically, muscle and joint discomfort intensifies with movement, whereas fascia-related pain often subsides during motion.
WHAT MEASURES CAN BE TAKEN TO MAINTAIN THE HEALTH OF YOUR FASCIA?
To care for your fascia effectively, staying physically active is crucial. Resistance training maintains fascia strength, while exercises involving various movements, such as dancing, jumping jacks, tennis, and swimming, keep fascia well-lubricated. If you’ve been inactive, gently reestablish movement with dynamic stretching like trunk twists, squats, or forward lunges. Consider consulting a physical therapist for guidance.
Hydration is also recommended, as it aids fascial movement. Despite the popularity of tools and treatments like foam rollers and percussion guns, their long-term effectiveness remains unproven. Overly aggressive treatments like “fascia blasting” can lead to bruising. While these therapies may provide temporary relief, experts emphasize that staying active is the most effective approach.
