Fascia

What is Fascia?

Fascia connects us from Head to Toes – it wraps up every cell in our body and connects every cell.

Fascia makes up cell membranes, connects muscle fibres, it is what ligaments, tendons, joint capsules etc are made of.

It is made up of collagen within a gel-like substance. This gel substance is called the extracellular matrix (ECM) and contains all the necessary ingredients to produce more collagen. It also provides lubrication, anti-inflammatory substances (and inflammatory substances) and sends messages to the brain in ways we are just learning about now.

How is the fascia made stronger?

Fascia is made stronger by applying repeated force to it, this is how weights make the fascia stronger. It can also get stronger if we force stretching. This may be desirable or not. It depended how you stretch.

The fibres around our muscles and tendons are stronger when they are aligned vs in a haphazard way. When we are unfit, they become misaligned, and as we get fitter, they align. When they are strained or torn they form adhesions (unaligned) as they heal, they realign. Alignment of collagen provides greater tensile strength and flexibility.

Some interesting research findings;

• When we are sedentary, our fascia becomes clumped and haphazard giving it less functional strength

• stretching without breathing can in fact make the fascia tighter! Yoga stretches you in a way that is lasting, as it is mindful and done with conscious breathing.

 What does the latest research tell us about building muscular resilience?

• Exercise daily to maintain tensile strength of tissues (muscles, tendon, ligaments)
• Drink plenty of water to keep the fascia healthy and lubricated. Water makes the gel-like extracellular matrix (ECM) more slippery and, therefore, more flexible. Dehydration causes tissues to become sticky and stiff.
• Massage (myofascial release or deep tissue) helps the ECM become more lubricated. Use massage as a starting point to get you back on track with exercise
• Stretching is an effective way to strengthen fascia if you cannot exercise. Yoga is safe way to return to exercise, stretching, mobilising, and strengthening.
• Keep your fascia healthy by eating fresh unprocessed foods, drinking fresh water and herbal teas and exercising (including stretching) regularly.

Treating your own facia;

• Specific stretches (prescribed for your body type) are very effective
• Personalised strengthening program (with or without weights, using body weight can be enough)
• Self-massage – learn special techniques from your physio.
• Eat and drink well.

A-J can teach you how to care for your muscles, ligaments and tendons. She will prescribe and teach you specific exercises for your body type.

see A-J at Physio Body and Sole in Milsons Point North Sydney   aj@physiobodyandsole.com.au, or book ONLINE