What the Fascia?
Fascia is a type of connective tissue that wraps through our entire body, creating structural continuity of the whole, while also form and function to individual tissues and organs (1). This tissue goes well beyond skin deep, it forms and supports the blood stream, bones, nerves, organs and skeletal muscles - literally the whole of us!
From a muscular perspective, the myofascia (the fascia around and within our muscles) allows our movement by facilitating gliding of different tissues. This includes both range of motion AND contractility. So healthy fascia helps both your flexibility AND strength! Additionally, the fascia responds to the demands of the body, allowing tissues to adapt to what they are being asked to do. And, turns out, things get even deeper!
The myofascia is intimate with how we feel in our body, how we feel in our environment, and even our emotional regulation. The nervous system runs close to, and sometimes within, the fascia. This means that our interpretation of what we feel in our body, where our body is in space, and even pain are very much dependent on our fascia’s functioning.
Deep & Superficial
There are (generally) two types of myofascia: superficial and deep (2). The superficial fascia encases the body just below the skin, and includes adipose (fat) tissue as well as nerves. In fact, the superficial fascia has the most nerves of any tissue in the body only second to the skin (3). The deep fascia exists in myofascial “chains” throughout the body, such as the “back line” and “front line” (4). This provides a concept called “tensegrity” - an equilibrium of tension through the body that supports us and gives us strength and length (5).
So what can we do to improve the health of this tissue? This is where myofascial release comes in!
Self-Myofascial Release
Also known as MFR, this therapy for the fascia, the muscles within it, and the other soft tissues involves tools like balls, rollers, and even your own hands! MFR has been shown to have several beneficial effects, including enhanced flexibility and range of motion, reduced pain symptoms, and enhanced wellbeing and relaxation (6). It can also both reduce post-exercise soreness and enhance performance pre-exercise. Sounds great - it is! Check out some FREE short MFR classes here.
On a deeper level, MFR has been shown to enhance the viscoelastic and thixotropic qualities of the fascia (6). What does this mean? MFR enhances the ability of the fascia to respond and adapt to our mechanical needs - it helps our tissues to function more effectively. An added bonus: it helps us to feel, interpret and understand the world within our body and the world around us via its effects on the different types of nerves within the fascia (7).
The fascia is primarily water, and its ability to move and facilitate gliding of the surrounding tissues depends on its hydration (8). The pressure involved in myofascial release assists the fascia to become rehydrated, helping to optimise its viscoelastic and thixotropic properties, which enable it to function and maintain its vital adaptability. When the fascia becomes dehydrated, adhesions between neighbouring tissues can also occur. This can impair range of motion and general tissue function.
Written by Jessica Zabow
Accredited Practicing Nutritionist (BHSc)
& Yoga Teacher (RYT500)
References:
Bordoni, B., Mahabadi, N., & Varacallo, M. (2021). Anatomy, Fascia. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK493232/
Benjamin, M. (2009). The fascia of the limbs and back - a review. Journal of Anatomy, 214(1), 1-18. https://doi.org/10.1111/j.1469-7580.2008.01011.x
Fede, C., Patrelli, L., Guidolin, D., Porzionato, A., Cirri, C., Fan, C., De Caro, R., & Stecco, C. (2021). Evince of a new hidden neural network into deep fasciae. Scientific Reports, 11(1), 1-11. https://doi.org/10.1038/s41598-021-92194-z
Krause, F., Wilke, J., Vogt, L., & Banzer, W. (2016). Intermuscular force transmission along myofascial chains: A systematic review. Journal of Anatomy, 228(6), 910-918. https://doi.org/10.1111/joa.12464
Bordoni, B., & Myers, T. (2020). A review of the theoretical fascial models: Biotenegrity, fascintegrity and myofascial chains. Cureus, 12(2), 1-12. https://doi.org/10.7759/cureus.7092
Kerautret, Y., Guillot, A., Eyssautier, C., Gibert, G., & Di Rienzo, F. (2021). Effects of self-myofascial interventions with or without sliding pressures on skin temperature, range of motion and perceived well-being: A randomised control pilot trial. BMC Sports Science, Medicine and Rehabilitation, 13(1), 1-13. https://doi.org/10.1186/s13102-021-00270-8
Kumka, M., & Bonar, J. (2012). Fascia: A morphological description and classification system based on a literature review. Journal of the Canadian Chiropractic Association, 56(3), 179-191. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3430451/
Sulowska-Daszyk, I., & Skiba, A. (2021). The influence of self-myofascial release on muscle flexibility in long-distance runners. International Journal of Environmental Research and Public Health, 19(1), 1-11. https://doi.org/10.3390/ijerph19010457