Is Fascia The Secret Sauce In Wellness

"Fascia does not discriminate, it simply keeps growing and eventually hardening into whatever shapes you make most often with your body."  – Janu Vanier

 

Fascia is a complex network of connective tissue, fibers, and nerve receptors that can be understood in two ways: a physical level and a more subtle, energetic level. At the physical level, fascia connects various parts of the body such as the lungs, the heart, the skin, and the muscles. It supports movement, expansion, contraction, and spiralling in every posture, movement, and breath. At the energetic level, fascia is associated with prana, connectivity, and union of the mind and body.

You can experience the sensation of your fascia in different parts of your body, such as feeling it expand during the inhale and contract during the exhale, or noticing the softening of your upper back or the upturn of your lips during a smile. Overall, fascia plays a vital role in movement and is integral to the body's memory of each movement.

The illustration that you see hanging in your doctor's office, depicting a red-muscled human body, does not accurately represent what your body looks like on the inside. This illustration displays a body with its fascia removed, a component that until recently was deemed as "packing material" that had no significant function. The focus was solely on studying and treating the bones, muscles, and organs, so the fascia was often discarded. However, in the past decade, there has been a newfound appreciation for fascia as it is now recognized as the largest organ in the body, second only to the skin.

Fascia is a very densely woven layer of connective tissue, made up of 70% water, collagen, and some cells. It covers and penetrates every bone, muscle, nerve, artery, and vein, as well as all your internal organs including the heart, lungs, brain, and spinal cord. Fascia wraps, cushions, and supports everything inside your body; it connects organs to ribs and to muscles and all our bones to each other. 

Fascia is a marvel of engineering as it creates structure within your body, balancing stressors and counter-stressors to build a flexible, resilient, and mobile body unit. Without fascia, your body would lack the necessary organization and support, resulting in a formless mass of bones.

Some varied and complex functions of fascia:

1. Providing structural support and stability to the body, helping to maintain posture and balance.
2. Working with muscles and bones to generate and transmit force, allowing for movement and physical activity.
3. Creating a protective barrier around organs and tissues, shielding them from injury and damage.
4. Acting as a communication network, transmitting mechanical and electrical signals between different parts of the body.
5. Playing a key role in nutrient exchange and waste removal, helping to regulate metabolism and maintain cellular health.

Fascia’s impact on human health

Research has shown that fascia is intimately involved in many aspects of health and wellness, including:

1. Pain: Fascial adhesions and restrictions can contribute to pain and discomfort in the body, especially in areas of chronic tension or injury.
2. Injury: Fascial injuries can occur due to trauma or overuse, leading to inflammation, stiffness, and limited mobility.
3. Mobility: Restrictions in fascia can limit mobility, balance and flexibility, making it difficult to perform everyday activities.
4. Performance: Fascial health can impact athletic performance. Healthy fascia contributes to improved speed, power, and agility.
5. Wellness: Improved sleep, better circulation, efficient digestion, improved mental clarity are some of the things that define a healthy body. Healthy fascia is increasingly being recognized as an important factor in overall health and wellness, and in promoting vitality and longevity.

Techniques that help improve fascial health and function:

1. Myofascial release: This technique involves applying sustained pressure to areas of tension or restriction to release fascial adhesions and improve mobility.
2. Stretching: Regular stretching can help improve flexibility and prevent fascial restrictions from forming. Stretch gently and hold the stretches for longer durations.
3. Massage: Massage can improve blood flow and lymphatic drainage, which promotes the health of fascia.
4. Epsom salt bath: Fifteen to 20 minutes in a warm Epsom salt bath can coax tight fascia to loosen up, releasing your muscles from their stranglehold. Follow it up with 10 minutes of light activity to keep blood from pooling in your muscles.
5. Movement: Motion is lotion to the body. Regular movement and exercise can improve the health and function of fascia, while also promoting overall health and wellness. 
6. 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!

As a woman in my 40s who values staying active, I have come to appreciate the importance of fascia in my overall health and fitness. Movement is a critical part of making me feel better in my skin each day. Warming up before workouts, 20 minutes of stretching, foam rolling, getting a massage have become a part of my routine.  Cutting corners on warm up and cool downs like I did when I was younger is resulting in more injuries and muscle stiffness and imbalances. Hence as we age, maintaining healthy fascia becomes even more crucial to our overall well-being.

Whether you're a seasoned athlete or simply looking to stay active as you grow older, incorporating fascia-focused exercises into your routine can help you feel stronger, more flexible, and more resilient. Prioritize the health of your fascia - your body will thank you for it!