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Understanding fascia: the body's connective tissue network

What is fascia and how does it affect us as runners?

BY Alison Taczalo

Fascia Release Masseuse at Kings Park Medicine Centre

The Fascia is a connective tissue that wraps around muscles, organs, bones, and joints. It is a tissue that not only gives muscles and organs their shape but has bands that sling around the whole body, sliding and gliding, assisting with function and holding the body together.


The Fascia in a runner's body plays a significant role in providing support, stability, and flexibility. It helps transfer forces throughout the body and contributes to overall movement efficiency.

 

Fascia is composed primarily of collagen fibres and elastin, which gives it both strength and flexibility. It exists in two distinct layers:

 

1. Superficial Fascia: Located just beneath the skin, this layer contains fat and water, acting as insulation and cushioning for the body. It plays a role in thermoregulation and provides structural support.

 

2. Deep Fascia: Found surrounding the body's internal organs, visceral fascia helps maintain organ structure and position, providing a supportive environment for the organs to function properly.

 

FUNCTIONS OF FASCIA

Fascia serves several essential functions in the body:

 

  • Structural Support: Fascia supports movement enhances coordination of movement. This is crucial for athletic performance and daily activities.  

  • Force Transmission: Fascia can transmit mechanical forces generated by muscles throughout the body. This interconnected network allows for efficient movement and the transfer of energy from one part of the body to another. 

  • Nervous System Integration: Fascia is rich in sensory receptors, playing a role in proprioception—our awareness of body position and movement. This sensory input is vital for motor control and balance.

  • Fluid Dynamics: Fascia involves a complex network of fluid distribution, helping to transport nutrients and waste products, and aiding in immune responses.


THE IMPACT OF FASCIA ON HEALTH

 Maintaining healthy fascia is integral to overall well-being. When fascia becomes restricted or dehydrated, it can lead to a number of issues including:

 

  • Chronic Pain: Tight or restricted fascia can contribute to chronic pain conditions, as it may create tension and compress surrounding structures.  

  • Decreased Mobility: Restricted fascia can impede movement and flexibility, making everyday activities more challenging.

  • Postural Issues: Fascial imbalances can lead to misalignments in the body, affecting posture and potentially leading to further complications.

  • Injury Susceptibility: A lack of elasticity in fascia can increase the risk of injuries, particularly in athletes or individuals engaged in repetitive movements.  

  • Emotional Impact: There are many sensory nerves that run within the body's connective tissue making the Fascia extremely reactive to not just physical stress but also emotional. If not regulated properly, the nervous system is overloaded and the body goes into flight, fight or freeze mode.

 

STRATEGIES FOR MAINTAINING HEALTHY FASCIA

 To promote healthy fascia, consider incorporating the following practices into your routine:

 

  • Hydration: Staying well-hydrated helps maintain the elasticity of fascia and blood circulation and encourages the health of fascia. Activities like yoga, Pilates, and stretching can improve flexibility and release tension.  

  • Massage: A Fascia Release massage is a specific technique that can help release tight fascia and improve mobility. Fascial release therapy specifically targets fascial restrictions through-out the whole body.  

  • Mindful Breathing: Practices that emphasize deep, diaphragmatic breathing can help reduce tension in the fascia, promoting relaxation and overall well-being.  

  • Body Awareness Activities: Engaging in activities that enhance body awareness, such as tai chi or mindfulness meditation, can help you tune into fascial health and promote optimal movement patterns.

 

Fascia is much more than just a passive connective tissue; it is an active participant in our body's movement, stability, and communication. By understanding the significance of fascia and taking steps to maintain its health, we can enhance our physical capabilities, prevent injuries, and contribute to overall wellness. Prioritizing fascial health is not just about moving better; it’s about living better.

 


*For more information contact Alison Taczalo at:

Kings Park Sports Medicine Centre

892 Umgeni Road, Morningside Durban

031 303 3874

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