Fascia – what is it and how does massage benefit your fascia?

MY NOTES: 🙂

In brief: FASCIA is a connective tissue, such as muscle, ligament, tendons and fat tissue.

Vitamin C is important to keep collagen strong for muscles and fascia. Collagen is another important nutrient as it forms part of tendons (connecting muscle to bone) and ligaments (connecting bone to bone). Collagen is the most common “type” of fascia. It is stimulated by massage to replenish and repair.

Collagen can be found in the aponeurosis above the skull attached to the scalp, this is linked to tight neck muscles and a head and neck massage is recommended to help mobilise and loosen this tight collagen formation.

In general, movement helps with tendons and muscles by assisting in the release of fluid trapped between them, helping healing processes to begin; as important nutrients are released, specifically to any injured areas and assisting in the repair of any broken capillaries (tiny blood vessels).

Fascia thickens and hardens in response to stress or any perceived threat, it will keep thickening as part of an emotional response for guarding ourselves, this results in restricted movement within the body. Deep rocking and massage movements can assist in relaxing and loosening the fascia.

Stimulation of fascial mechanoreceptors starts changes in the nervous system as well as global muscle relaxation. Slow and steady deep manual pressure causes relaxation, stimulating the receptors which result in increased vagal nerve activity. This assists in releasing relaxing emotions.

The fascia can stimulate the endocrine system (hormone system) which cause neuroendocrine changes, such as the production of serotonin – a feel good hormone; a critical neurotransmitter and neuropeptides such as histamine which increases the inflammatory process needed for healing. Myofascial techniques should not cause pain, but assist in releasing tight fascia.

Fascia can only be clearly seen in a functioning, moving body – so keep moving! in whatever capacity you can, even when chronic pain is present.

When waking up in the morning, the first thing you should do is STRETCH, animals stretch and yawn automatically when they wake up, this activates the vagus nerve for better breathing and movements. This can be better understood as the “fuzz” that grows between the muscles whilst sleeping. When you wake up and stretch, you “melt” away this fuzz which builds up between the sliding surfaces of body and muscles (such as around tendons, muscles and nerves). You may not want to stretch because it is “sore” or “stiff”, however over time this fuzz builds up each night that, making you stiffer and less likely to stretch. The fuzz makes thicker fibres form and inhibits movement, this makes you stiff, and can solidify and reduce range of movement. It is important to break this cycle, start stretching tomorrow! Massage can assist in breaking down this fuzz by incorporating manual movement to the tissues.

All “fuzz” isn’t bad, – healthy fuzz enables optimal functioning and allows you to carry heavy objects without hurting yourself. This can have bioelectrical, sensational, emotional and communication implications.

For people with Fibromyalgia, at home care: it is best to use heat and a tennis ball to roll on the sore spots or under the feet, they can also benefit from regular Pilates and Yoga.

What affects fascia?

Age and injury / repetitive strain / trauma and injury / infections and disease / over and under use / ischeamia (lack of oxygen and blood flow) / local and systemic inflammation / chronic inflammation / tissue dehydration (not drinking enough fluid) / emotional stress and centralised pain / COVID tight intercostals and chest area / scars and adhesions (below the scar tissue can cause a problem and bind fascia, restrict and join onto other things and other organs) and adhesions related disorders from many surgeries (if possible rather have manual therapies done rather than surgery – dependent on your GPs advice)

Fascia problems cannot be diagnosed through blood tests, X-rays, CT scans, MRIs and Ultrasounds.

What is Myofascial Pain Syndrome?

This is chronic pain affecting muscles where deep pain is localised within the muscles. The pain gets worse or doesn’t improve and lots of painful knots are present. Muscles are weak, stiff and inflexible with reduced range of motion/movement. The patient experiences sleep disturbances and the “fuzz” builds up.

Myofascial release (through massage) combines a non gliding fascial traction with varying movements to put pressure and stretch with and along the muscle fibres very slowly. This lengthens fascial layers and restores mobility to reduce the effects of the adhesions. This is applied with the tension which has built up over a long period of time. Both sides of the body are always treated as they can both be affected.

Book your massage today to assist in releasing that tight fascia and improving your overall movement!