Fascia - What is it? Their functions. Do I have any influence on them ?
What exactly are fasciae?
At the moment there is a real hype about fascia. In therapy, these are known for a long time here I would like to give a small overview.
Around 30 % of all Swiss people regularly suffer from back pain and complaints in the lumbar region. But only recently has it been discovered where the culprit for this often really lies, when intervertebral discs, vertebrae and the nerves were previously fine: Often the connective tissue is to blame - in short, the fascia or the muscles. So-called myofascial trigger points, i.e. small muscle and fascia parts that no longer function, then trigger this pain. Especially a trained physiotherapist has a lot of influence on such a problem.
What are fasciae?
This is a white mesh that is located under the skin and is a kind of shell for the muscles. In fact, fascia is much more than a mere filling material, which scientists have assumed for decades. Fascia is an organ that plays a major role in the overall stabilization of the body and has numerous nerve endings and pain sensors. They are capable of contracting on their own and transmitting force between different muscles. This intensive interconnection with muscles and connective tissues makes fasciae an important organ that can have a direct influence on our well-being and psyche. And vice versa, of course.
What tasks fasciae perform in our body
First and foremost, fasciae are there to delineate muscle groups from one another. However, also flows the Lymphatic fluidwhich transports waste products from the cells, between the fascial connective tissue. Every single movement of a muscle has a direct effect on the lymphatic movement. In the case of fascia, adhesion can also occur if the lymph becomes congested due to tension in the muscles.
Fasciae are of great importance for our entire musculoskeletal system. After an operation, in a relieving posture, with strong psychological stress or simply with too little movement, it can happen that the fasciae under the skin shorten or harden and thus take on a different shape. In this process, the proportion of elastin decreases and is replaced by the organism with collagen, which is not stretchable to the same extent. As a result, muscles harden, we feel less flexible and our joints hurt more quickly during everyday activities. This is known when the area and shoulder hurts the neck. There, tension often also triggers headaches or migraines.
How fasciae are connected to our neural pathways
The fasciae in our body are closed around every muscle, no matter how small, but also our organs and our bones are wrapped in it. The same is also true for the nerves. Since fascia is a cohesive, large organ in the body that does not have a specific shape or end, you have to think of it figuratively as a kind of meshwork that consists of many layers. Fascia is thus a kind of second skin that is highly branched and seamlessly intertwined in the body. The thickness varies and can be up to several millimeters in diameter.
Because the fasciae are in direct connection with important nerve endings, they have a direct influence on our autonomic nervous system and thus also on our sensation of pain. Strictly speaking, the fasciae represent the outer area of the autonomic nervous system in the body, which means that we cannot consciously control them. Nevertheless, they have the important task of taking over vital processes independently - we do not actively participate in these processes. Digestion as well as breathing and control of some muscles are related to the work of fasciae in this way.
Fascia and nutrition - where a connection exists
The so-called fibroblasts play a major role in the structure and elasticity of connective tissue. These cells are responsible for forming new collagen fibers and thus create a stable basic structure for the fascia tissue in the body. Massages and other manual therapies can already have a great positive influence on the fascia, however, proper nutrition also plays a crucial role.
Various nutrients that we consume through our daily diet are directly channeled into the fasciae, where they are directly processed by the cells. For example, the organism needs carbohydrates at this point to create a solid base for the connective tissue. However, if the diet is composed of many simple sugars, tiny crystals will form in this substance over time. The result is brittle and unstable fascia.
For this reason, a balanced diet is an important aspect that should not be neglected. This includes a composition of nutrients that can be optimally utilized by the body. Complex carbohydrates from whole grain products, but also good proteins provide essential building blocks for our cells. In addition, care must be taken to ensure adequate fluid intake: At least two liters of water or unsweetened tea per day should be consumed by every adult in order to optimally supply the organism. Vital vitamins - above all vitamin C - are absorbed via fresh fruit and vegetables, which should make up a large part of our daily diet.
Furthermore, a healthy acid-base balance is advantageous for the elasticity in the connective tissue. A lot can be achieved here with a selection of appropriate foods - it is best to ask your family doctor or a nutritionist for tips on how to properly adjust your diet.
The fascia can cause disturbing pain in the body
Targeted fascial training can effectively relieve acute and chronic pain. On the one hand, the fasciae in the body create sufficient stability, on the other hand, they are responsible for the suppleness between muscles and organs. Therefore, it is important that this tissue remains as elastic, resistant and soft as possible. If this is ensured, the likelihood of suffering from painful tension or muscle stiffness decreases. Also the Lymph flow is optimized again through fascia training.
The best thing is to do the training regularly and not to neglect it when the first positive effects appear. Otherwise, it can quickly happen that after a short time the first tensions appear again or even more serious injuries such as strains can occur. Pure muscle training is not enough here, because since the fasciae are an organ that "moves" independently of the muscles, this must also be trained and treated separately so that it can work correctly.
How to train the fascia: Different therapeutic approaches for maximum effect
There are various methods to effectively train the fasciae in the body. First of all, there are classic alternative movement sequences, such as those performed in Pilates, yoga or Tai Chi, among others. Most martial arts and gymnastics from Asia, among other things, specifically train the connective tissue and improve the patient's body awareness. It is important that the training is performed with patience and as gently as possible: Soft stretching exercises with a certain dynamic are ideal to stimulate the fasciae.
Another approach is, Manual therapies like massages. Rolfing can also have a positive effect on our fasciae, get the metabolism going and optimize lymph flow. Researchers have already found in numerous studies on animals that the fasciae in the body can quickly clump together or even become matted if there is too little movement and an incorrect load. However, these clumps can also be loosened again if gentle massages are performed.
Of great importance is to treat them sustainably. Our fascial system should not be compared with normal muscles: While muscles can be trained relatively quickly, connective tissue changes only leisurely. Therefore, fascia training must be done at regular intervals and be carried out over a longer period of time in order to bring long-term improvement. Even a few minutes of training and daily stretching or a longer physiotherapy session per week, contributes in the long term to a supple and elastic connective tissue and helps prevent back pain, for example, pain in the calf or Achilles tendon. Of course, with fascia rollers you also have an influence on the tension of the fascia and muscles. If one uses the role or the ball under professional guidance dosed, it can be quite a help. Of course, you can also use these rollers too often and you destabilize yourself by taking too much tension out of certain areas. Therefore, we advise that you should not use the fascia roller more than once or twice a week. Unless the physiotherapist has given you a specific task.