What is Fascia?
The idea of fascial release has gained popularity in recent years. Many are aware of the term “fascia” and that it has some relation to our mobility, but may not have a deep understanding of the structure and function of this tissue. In reality, our understanding of fascia is ongoing even in the clinical and research fields. In this article, we will try to gain a working knowledge of the fascial system and how this can guide our choices of exercises and mobility techniques.
Fascia permeates all the tissues of our body, from skin, muscle, vessels, nerves, even bones and organs. It interconnects all of our tissues and allows the right amount of mobility, while also providing stability and structure at extremes of movement. The fascial system is broadly split into superficial and deep fascia. We also have visceral fascial which surrounds and supports our organs. As fascia goes deeper into the tissues, it will become more dense and stretch resistant; our body finds stability at its core, and allows for increased extremity mobility.
Between the fibers of fascia is fluid which allows gliding and lubrication of tissues. This fluid can also change its density to provide more or less resistance in the system. The fascial system is very sensitive. Thoroughly integrated with sensory nerve endings, our fascia provides feedback to allow for adjustments to its density and elasticity and better tolerate loads applied to tissues. Therefore, significant injury traumas, repetitive loads, or lack of movement can change the structure of our fascial system over time.
The first step to healthy fascia is to stimulate all the tissues in our body with frequent movement. We must also avoid injury, or allow for proper healing of affected tissues. However, everyone will be subject to injuries in their life, and many of us work sedentary jobs for the majority of our waking hours. So what can we do to optimize our fascial system?
Techniques such as foam rolling, and other self-mobilization techniques, have gained popularity in recent years. There is a wealth of information and videos on the internet to help guide what techniques may benefit your body specifically. Regular activities such as yoga for elongation of tissues, weight training to expose tissues to load, and cardiovascular exercise to move our respiratory diaphragm and mobilize our visceral fascia are all necessary to maintain our fascial system as well. Many Physical Therapists now have training in Myofascial Release techniques (MFR). Modalities like cupping, dry needling, soft-tissue/joint mobilization, and kinesio taping can be used by practitioners as well.
For those who feel that they have restricted fascial mobility, or have pain from older “healed” injuries that persist with movement – seeking out an evaluation and specific guidance from a Physical Therapist or trained practitioner will be the best option to begin improving your fascial system and work towards optimal function. Contact Integrity Physical Therapy & Wellness if you’re looking to get started on improving your own fascial mobility!
