Ah, Fascia.. it’s the fabric of our lives.. literally.

For many years (decades and centuries actually) fascia was considered just mere connective tissue. Its importance in our body was overlooked, med school teachers and students learning anatomy would toss it in the trash when dissecting cadavers!

That was until a couple of years ago, when a team of scientists discovered that while fascia appeared to indeed be connective tissue, it also acts like an organ.

They found fascia to be an interconnected matrix and meshwork of fluid filled compartments below our skin’s surface, lining our organs, arteries and veins, and muscles.

In these fluid filled compartments they found interstitial fluid or lymph, our body’s self cleansing and immune system.

So this discovery was actually really huge in how we look at the body, how we research and treat diseases, and how we recover and become healthier individuals.

Fascia and YOU!

But let’s talk about the musculoskeletal (muscles and bones) functions of fascia, how we can keep it healthy and hydrated, and the benefits of doing so.

In the simplest of terms, Fascia is the connective tissue (primarily made up of collagen) that holds us together and gives our body its shape. Some basic functions of fascia are, it…

Encases our muscles into bundles

Connects our muscles and tendons to our ligaments and bones

Acts as a source of support for our entire structure.  

It is interconnected.. it is at our deepest core and also most superficial (on the surface) in our bodies

It holds our bones together, organs in place, and is why we are able to move our bodies

Structurally speaking.. fascia supports us where we are weak and where our muscles are not performing to their optimal capacity. Often, compensation patterns from everyday life will create imbalances in our bodies (example.. right hip stronger than the left).

These imbalances call on fascia to help support our structure, to avoid injury, and to maintain an adequate sense of balance.

But as much as we would like to think we are symmetrical beings.. we most certainly are not.

Most of us are dominant on one side. We play sports that demand specific movements over and over again. We work long hours and drive long distances, sitting in positions our structure is not optimally designed for.

And we have babies, carry babies, push strollers, carry heavy loads (of laundry.. lol) on top of all those other activities.

Even though fascia supports and protects our body. It can only do so for a certain amount of time.

At some point, there comes a moment when it cannot support the repetitive load anymore. That’s when pain and discomfort set in.

When all those layers of history and daily habits compound, we often experience..

Headaches

Limited range of motion in the neck and/or shoulder(s)

Back pain

Hip or pelvic pain

Knee pain

Foot pain

And here’s the kicker.. those headaches you’re experiencing might be aggravated by the shoes you’ve been wearing lately.. or it could be coming from the new pillow you just bought.. or the night guard you wear for your teeth.

Combine any of these normal everyday occurrences with any old injuries or daily habits and you’ve got yourself a perfect storm.

So how do you help your fascia help you?

Here are some quick and easy tips to keeping your fascia healthy and supportive of your body..

Stay hydrated: Easy but we are often bad about this one. We need to be drinking our body weight in ounces! Try it for a week and let me know if you experience any changes in your body (and mind). Time allowance: All day. Every day.

Roll it out: Get your foam roller out and find the areas that feel most tight. And also hit the areas directly connected to the area that hurts most. (Ex: If your low back hurts, roll your mid back, hips, and legs.. front and back.) Time allowance: 15mins

Use a massage gun: Massage guns are fairly new to the self care scene. But they are incredibly effective in hammering out a tough and painful spot quickly. And just like you would with the foam roller. You want to include targeting around areas of discomfort just as much as the pain point itself. Time allowance: 15mins

Mobility: Get moving!! Our bodies thrive on variation and that means moving around. We are not designed to sit for long periods every darn day! We are built to move and be mobile. So if you sit for long hours, try incorporating a 15 minute movement routine into your work day. Time allowance: 15mins

Core Strengthening: Strengthening your core is one of the best ways to keep overall body aches and pains at bay. A strong core supports our every day movements, helps us sit up straight for longer periods of time, and strengthens our body from the inside out. Time allowance: 15mins

So now that you have a few ways to optimize your fascia’s ability to function and support you.. get to it! And let me know what you’re doing and how it’s helped.

And if you think this info could benefit a friend.. please share this with them.

For more in depth information on how to manage pain and discomfort, click HERE.