Fascia, what is it, why is so important?

By Emily Attard, LMT and Desiree Gagne, MA, OTR/L

Have you heard about Fascia? It’s “fascia-nating”!

OK, corny jokes aside, fascia is an important component that holds our body tissues together!

Fascia is a network of connective tissue that makes up a three-dimensional architecture throughout the entire body. Fascia is found in strong connective sheets (lumbar aponeurosis), surrounds joints and organs, and plays an important role in muscle contraction. It is made up of collagen and elastin fibers, so it is strong but also has elastic qualities. It’s designed to stretch as you move; however, certain things may cause fascia to thicken and become sticky. When it tightens around muscles, it can limit mobility and cause painful knots to develop. An example of this would be when a person becomes stressed, fascia tightens up.

FASCIA-RELATED MUSCLE PAIN AND STIFFNESS

There is growing research on how fascia may be a contributing factor in postural imbalances, muscle dysfunction, and painful issues such as frozen shoulder, chronic neck pain, and nerve entrapment. Factors that can cause fascia to become sticky or gummy (called adhesions) include:

• Limited physical activity or a sedentary lifestyle
• Repetitive movement that overworks one part of the body
• Trauma, or injury, to the body
• Surgery

IS THE PAIN FROM JOINTS, MUSCLES, OR FASCIA?

Typically, if you have a muscle injury or joint problems, the more you move, the more it may not feel so great. With fascia-related discomfort, it’s the opposite – you tend to feel better with movement. For some individuals, adhesions can worsen over time due to the fascia compressing the muscle it surrounds. This can lead to tender knots in the muscles, also known as trigger points.

HOW TO KEEP YOUR FASCIA HEALTHY

There are many benefits to keeping fascia healthy including being able to move easier, having better range of motion, and less pain. What can you do to achieve this?

• MOVE, MOVE, MOVE – Try to stay active throughout the day. If you sit most of the day, attempt to exercise while seated. If you have a desk job, attempt to stand up and move around at least every 45-60 minutes. Working from home – stand during conference calls or whenever you can.
• STRETCH – reduces the risk of inflammation and helps prevent joint and muscle tightness.
• POSTURE – Be mindful of your posture when seated or standing.

WAYS TO RELIEVE FASCIA PAIN

Treating fascia pain often requires using more than one approach.

• Massage therapy is also a great way to relieve stress, improve circulation, reduce soreness, and improve range of motion.
• HEAT THERAPY – apply heat to the affected area or take a warm bath or shower.
• YOGA – can be adapted to your level and provides a great way to use poses to target your area of pain or discomfort.
• PHYSICAL and OCCUPATIONAL THERAPY – can provide various activities and techniques that can include stretching programs, posture training, myofascial release, exercise programs, guided imagery, client education, and home exercise programs.
• SELF MASSAGE- try using a foam roller or tennis ball to target sore areas.

Chronic or severe pain could be a sign of a health condition and it’s important to get help. At Rehability, our highly experienced team is dedicated to helping people just like you get back to doing the things you love, without pain or restriction. If you are ready to begin physical therapy, occupational therapy, or massage therapy, we can help! All services are in one convenient location, making it easier for you to get the care you need. Call 352-701-0494 to learn more or to schedule an appointment.

DISCLAIMER:

This article is intended to provide general health information and is not intended to provide individual-specific medical advice, diagnosis, or treatment.