The fascia is a multifunctional membrane made of connective tissue. Its work and the role it plays in the smooth functioning of the body is wrongly overlooked. Fascia corresponds to, inter alia, for the correct body posture, protection of internal organs and muscle and joint structures, body nutrition, metabolism. It is worth taking care of the muscle fascia with exercise, stretching and massage. The myofascial therapy may also be helpful in the proper functioning of the fascia. Find out what a fascia is, what functions it performs and learn about the best fascia stretching exercises.

The most common causes of dysfunctionfasciaare injuries - that is, immobilization of the joint causing drying out of the joint capsule and joint overload, also often caused by contusions. Stress and emotional states can also contribute to the failure of the fascia.

For the muscle fascia to function properly, you need to pay close attention to your daily work and leisure habits. When we experience tissue pain, massage, stretching and exercises to improve the work of the fascia will be helpful.

Contents:

  1. What is a fascia?
  2. What are the functions of the fascia?
  3. Symptoms of the poor functioning of the fascia
  4. What is myofascial therapy?
  5. Fascia massage - exemplary exercises with a roller

What is a fascia?

The fascia is a membrane made up of a network of unbroken and three-dimensional connective tissues that extend in all directions. The muscular frame surrounds and covers every muscle in our body, keeping the whole body united.

Fascias are collagen fibers of connective tissue, e.g. organ capsules, joint capsules, fasciae, muscle septum, ligaments, and tendons. The connective tissue also includes: skin, subcutaneous tissue, muscles, tendons and ligaments. Together with the muscle tissue, the fascia forms the myofascial system, which in turn forms the muscle chains. This means that in our body it is impossible to completely isolate a given muscle, because the fascia creates a network of movement in which the activation of one muscle starts the work of the next one. Mostly, fasciae are found in the extremities where they attach to bones and muscles to form muscle septa.

The fascia consists of three layers:

  • superficial, located under the dermis,
  • deep,
  • for me.

What are the functions of the fascia?

The muscle fascia has a number of important functions. In short, they are called 4P (from English), which means:

1. Passageway (conduction)

The fascia plays the role of an important nutrient transporter in our body. In the fascia, there are blood, nerve and lymphatic pathways, which make these tissues responsible for the proper metabolism (homeostasis). The tension of the fascial structures and the construction of organs with their help has a great influence on the metabolism.

2. Posture

Fascia influences our body posture. The fascia-muscular structures are responsible for the proper arrangement of organs and muscle groups and have an influence on the dynamics of the body. The fascia has a bonding function and indirectly contributes to muscle tension and proper movement patterns.

3. Packaging

The fascia fills the body and builds it up. It also merges all structures inside the body.

4. Protection

The protection provided by the fascia is invaluable. Due to its flexible structure, it helps the body to move and protects the joints from any external injuries.

In addition, the fascia also has other important functions in our body:

  • is an important conductive pathway for the nervous system,
  • is responsible for the immune system, protecting the body against infections,
  • after a possible illness it also helps in recovery.

Symptoms of the poor functioning of the fascia

The most common symptoms of fascia problems are a painful tension known as the trigger point. Pulsating pain is felt when pressing on the sore spot. Discomfort may be caused by overloading the joint and the fascia-muscular structures, e.g. when the right leg is injured and more emphasis is placed on the left limb. Then massage or myofascial therapy may be helpful. Other symptoms of fascial dysfunctions are: slower metabolism, posture defects, swelling.

However, symptoms of fascial malfunction may turn out to be more serious, as they cause chronic infections of entire structures. Diseases to which this valuable connective tissue is exposed are, for example, necrotizing fasciitis. Symptoms that should not be underestimated are:

  • swelling,
  • erythema,
  • soreness and sensitivity to touch,
  • skin vesicles,
  • necrotic scabs resembling burns,
  • loss of feeling insore spot,
  • high fever,
  • a significant increase in heart rate.

Untreated treatment causes disseminated intravascular coagulation and multi-organ failure leading to death.

What is myofascial therapy?

Myofascial therapy , called KMI, helps the body restore proper movement patterns and posture.

At the beginning of the therapy, we need to answer questions about our daily movement habits and let the doctor examine the body posture and observe any abnormalities.

Myofascial therapy consists in pressing and moving the diseased tissues by the therapist and making movements dictated by him. Therapy should include 12 sessions. The first part is to reduce tension, while the next one is to consolidate correct movement patterns through appropriate exercises.

Fascia massage - exemplary exercises with a roller

Exercises with a roller stretch the fascia, improve its blood supply, relieve tension, ensure proper placement and improve its functioning.

Discover exemplary roller exercises that work like a fascia massage. Perform each of them until the tension is removed. If you feel particularly painful in any area, hold the roller on that muscle longer with minimal and slow movements. Remember not to "ride" the roller over joints and bones.

Check also: What massage roller to buy?

1. Sit on the mat with straight legs. Place the roller under the knee of one leg, rest your weight on the outstretched limb, and move forward and backward on it. Perform on both limbs.

2. Now the roller should be under your thigh, specifically on the biceps. Perform forward and backward movements, repeat the exercise for the other leg.

3. Next, place the roller under your buttock as if you were sitting on it. Move the equipment in different directions and repeat this exercise for the other buttock.

4. Lie on your back and slide the roller under your shoulder blades, make minimal and careful movements so as not to damage your spine.

5. Lie on your side and slip the roller under your thigh. After performing the fascia massage, place the roller around your waist and move your body up and down. Perform to the other side of the body.

6. Then lie on your stomach and massage the front of your thigh by placing it on the roller. Move up and down. Repeat for the other leg.

Apart from rolling, it is also very important to stretch the fascia: dynamic - before training, static - after training. In maintenanceyoga and functional training will also be helpful.

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