Making Friends with your Fascia

Fascia is a web of collagen-like fibrous connective tissue under our skin that basically holds us all together like a body stocking; interconnected and interwoven over our whole bodies. They control the tensional force transmission of our whole bodies.

The Fascia facilitates all communications between every single body part. It exists in solid form, in liquid form (extracellular fluid) and communication in the Fascia is 15 times faster than in the nervous system.

There are 6 times more nerve receptors in the Fascia than in the muscles - So it’s literally where our entire intelligence, intuition and feeling actually lives! It is what makes the body one whole, and not just a lot of separate parts. Which is what we have long been conditioned to believe especially through traditional medical training; everything is viewed as and treated separate- the mind and body, muscles, bones, joints and organs.

Knowledge and actual research is quite new but making big waves, which would mean we would have to UNlearn ALL that we know about the human body’s health - in present times!

So just aiming to keep the fascia healthy can make sure the flow, slide and glide works, which does wonders in helping to keep yourself free from injury and therefore avoid getting pain. As well as maintaining the body’s homeostasis – which means  keeping the body in physical and mental balance.

This requires regular, moderate movement, like yoga training, which slowly stretches the fascia and keeps the flow going so that all communication in the body continues without restrictions.

The Deep Fascia (DF) is a well-organised, dense, fibrous layer that interacts with muscles. It’s necessary for mechanical function of force and transmission, and it is thought to have a role in proprioception (awareness of posture, balance, and position). In scar formation, there is a fusion of skin, superficial fascia and deep fascia.

The Superficial Fascia (SF) is a white, fibrous layer between two layers of subcutaneous adipose tissue (fat). It’s important for metabolic exchange, thermoregulation, and the passage of nerves, blood, and lymphatic vessels. It is thicker in females compared to males as well as the lower body than the upper body, as well as on the posterior part than anterior part of the body. It separates the skin from the muscles and bones allowing for normal sliding of the muscles and skin upon each other. Inflammation in the body causes the Fascia to thicken as the cellular matrix changes constitution, becoming denser and syrupy, which reduces our range of motion and flexibility and then eventually stops the flow of lymph.

Research shows that an improved lymph flow results in an improved immune system by significantly increasing the amount of white blood cells circulating in the lymph. Also various manual techniques like deep tissue massage increases our lymph flow which can indirectly strengthen the immune system.

6 Ways to keep your Fascia Healthy

1. Yoga

   We all know the myriad of health benefits that yoga brings to the mind, body, spirit complex but Yoga is actually the ideal training to do to strengthen, lengthen muscles and keep the body and our fascia happy and healthy. Yin Yoga in particular is a body practice that works on our fascial network. Psychological and physiological trauma is held by our fascia and we need to approach our fascia with patience and care.

   2. Foam Rolling

   I call this “Ironing out your day” through the body! This is one of my favourite ways to check in with my body to pinpoint where exactly my fascia is tight and holding tension. Just get onto the roller and let your muscles talk to you. While foam rolling, when you hit a tight spot or trigger point, sit and work on that spot, dropping in for minimum 30 to 60 seconds as the tension slowly dissipates. I do this daily before bed, and feel that in time this is helping to restore my fascia to it’s optimal health as well contributes to my great sleep.

   3. Hydration

   Do we need another reason to drink our 8 cups of water daily?

   Hydration is important, as we know for brain function but as the fascia is what keeps us dewy and increases our fascia’s ability to ‘slide and glide’ ,water truly does play a massive role in keeping Fascia healthy and hydrated.

   4.Regular Sauna

   I’m a sauna fan anyway, as I love how as the body melts so does my mind!

   Both traditional steam saunas and infrared saunas decreased delay onset muscle soreness and improved exercise recovery, which is all fascia linked..

   Researchers suggest that infrared saunas may penetrate the neuromuscular system to promote recovery.

   A study published in the Journal of Human Kinetics found that 30 minutes in the sauna increases women’s levels of human growth hormone (HGH), which helps our bodies break down fats and build muscle.

   5. Limit Sitting for too long

   Avoid sitting at your desk for too long or in just the one position. This is so important for mind, body spirit to keep the blood flow through changing movements, taking regular breaks from desk work and other undiversified work.

   6. Limit Strength Training

   Not too much strength training as the Concentric workout shortens our muscles which produces shorter, tighter fascia. Eccentric training, when the muscles work during extension, provides a smoother and more flexible fascia. Once or twice a week is enough! Add in or alternate through working with the body weight through yoga, calisthenics and animal flow style classes.

Well I hope this helps you to deeper understand this beautiful web of Interconnectedness that is our fascia, our watery membranes and intuition/ feeling containers.

Let me know how your journey goes below!