Yesterday I had the amazing experience of spending the day in a workshop with Tom Myers. Tom is a leading fascial expert and the author of the sensational, Anatomy Trains, which details how fascia effects the entire body and virtually everything we do in day to day life.
Now most of us in the fitness world don't think too much about fascia. We think more about muscles -- which is ironic since fascia is a critical component of muscle. It's not surprising then that most lay people don't think about fascia. In fact, most people don't even know what it is -- unless they've been told that they have "plantar fasciitis".
But fascia isn't just on the bottom of the foot -- it is virtually everywhere in the body. Muscle fibers are covered by it, bunches of muscle fibers (known as fascicles) are covered by it, the entire muscle is covered by it, it continues on past the muscle to create the tendon -- and it attaches the tendon to the muscles at the periosteum (which is fascia covering bone).
According to Myers there are 7 layers of different types of fascia on average in most parts of the body. Some areas have as many as 20 layers. In fact, there is a layer of connective tissue like a pair of panty hose pulled up over the entire body to the top of the head (called the fascia profundis).
Why should we care? Well...
- Muscles can't develop properly when fascia is knotted up
- Fascia can dramatically alter our posture
- Imbalances in the fascial lines of pull can contribute to over use injuries, pain and dysfunction
- Problems in fascia in one part of the body can cause pain somewhere else -- sometimes a part of the body far from the site causing the pain
- Fascia actually contracts (thanks to recently discovered contractile cells called myofibroblasts) - helping the muscles contract, providing the body with better strength and protecting the lower back from injury
- Once you stretch fascia, it stays stretched...although your central nervous system might move you back into familiar/habitual postures.
Some things that we do to improve the health of our fascia:
- Get regular massages from a qualified bodyworker/LMT (if at all possible). It's not just an indulgence, it can help improve the health of muscles and many bodily systems. (Tom was a student of Ida Rolf's but is the creator of a unique type of bodywork known as KMI Structural Integration. There are 12 session of bodywork each addressing one of the fascial planes)
- Use foam rollers, balls, massage sticks, your hands (or a friend's) to work out knots. Roll or knead them over your body until you find a tender spot. Then try to roll over the spot until the knot yields. You can do this before or after you workout -- or on off-days as part of your recovery.
- Make sure you warm-up before you workout. Fascia's contractile properties don't kick in until at least 15 (probably closer to 20-30 min) after you start working out. This includes getting warm and stretching. Static stretching can be particularly effective for this.
Geralyn Coopersmith, MA, CSCS is an exercise physiologist, certified personal trainer, author of Fit + Female: The Complete Fitness and Nutrition Game Plan for Your Unique Body Type and the creator of The Best Me Ever, a comprehensive weight loss and wellness system just for women. It's a first of its kind program designed to fit into a busy women's life. Lose weight and look great -- 90 Day Unconditional Money Back Guarantee!!