Fasciae

We all know what muscles are, but what about fasciae?

In this session, we’ll explain what fasciae are and share important insights on their structure, their properties, and what they do. What’s more, we’ll show you how fasciae causes pain and how we can loosen fasciae that might stick together.

What are fasciae?

Straps and bundles

The term ‘fasciae’ originates from the Latin word fascia, which refers to a strap or bundle. The fasciae make up the connective tissue that enclose muscles, bones and organs, and separate them from each other.

Fasciae can be found in all parts of the body. They are the ‘fine-mesh fabric’ that holds everything together. On top of this, fasciae affect how muscles transfer force and are an important sensory organ that helps us perceive our own body.

The terms ‘fasciae’ and ‘connective tissue’ can be used interchangeably.

Appearance and components

To better visualise what fascia is, picture an orange with a muscle on the inside. When healthy, the orange is nice and smooth, and the muscle can move freely.

The fascia or said orange offers the perfect range of motion without the muscle rubbing against other muscles, which in turn protects it.

If the fruit is dried up, things look a bit different: The muscle can no longer move and unfold freely. This restricts motion and leads to pain.

Free nerve endings are located within the fasciae. Because of these nerves, fasciae can translate external stimuli into pain signals.

This ability explains why the fasciae should be integrated into physiotherapy sessions.

Properties and purpose 

Our knowledge of the properties and functions of fasciae has changed dramatically in recent years. They were previously seen as inactive filler or supportive tissue; today, they’re seen as their own organ.

Fasciae are, among other things, extremely important to the proper functioning of muscles and the way they transmit force. What’s more, these milky-white strings hold our body in shape and boost our physical performance.

The different functions of fasciae in our body are interrelated and complement one another.

The fitness level of our fasciae influences regeneration and recovery after training and competition. In addition, there are many more functions for which different types of connective tissue are responsible.

Fasciae give our body their shape and enable our mobility and flexibility.

Their key basic functions include:

• shaping (padding, protecting, giving structure)
• movement (transmitting force, holding tension)
• maintenance (metabolism, transport of fluids)
• communication (sending and receiving and stimuli and information)

Fasciae: appearance and components

3 layers

Fasciae are divided into 3 layers:

• superficial
• visceral (belonging to the organs)
• deep

The superficial fasciae are part of the subcutaneous tissue; they connect tissue and organs and enclose blood vessels, glands, and nerves.

The visceral fasciae suspend and protect the inner organs. Important organs like the brain and heart have their own fasciae tissue.

Deep fasciae, which enclose muscles, bones, and joints, support the muscles and serve as a sort of floating layer that allows them to move freely.

Myofascial therapy revolves around the treatment of the fasciae structure, or the structure that surrounds the deep muscles.

Fasciae are mainly made up of protein, collagen, and water. Imagine it as a fine-mesh fabric. It can be elastic and dense, with tensile strength and tearing resistance, or it can be soft and loose.

The milky-white strings, which are between 0.5 to 3 mm thick, shape our body. They also come with pain and motion sensors and nerve endings – this is what allows fasciae to signal pain through external stimuli.

Pain caused by fasciae

When fasciae stick together

With incorrect movement, a lack of motion, one-sided or excessive strain, the connective tissue of muscles pulls together and hardens.

With age, the collagen fibres can stick together. An unbalanced diet can also lead to disturbances in the fasciae system.

When fasciae stick together, this results in tension, restriction of muscle movement or tearing – which in turn can lead to cramps or pain. Sticky fasciae can also be the reason for poor posture.

Fasciae are often responsible for back pain and tension.

The fasciae contain fluids as well as elastin and collagen proteins. Amino acids, which include valine, leucine, isoleucine, and lysine are responsible for the production of elastin and collagen.

While our body can produce some of these amino acids, others can be found in our food.

The following foods are rich in these amino acids:

• fish
• cheese
• eggs
• nuts
• pulses (red lentils, chickpeas, dried peas)
• beef

The best approach is to eat a combination of plant and animal proteins.

Vitamin C also plays an important role in the formation of elastin and collagen.

Fasciae treatment is used to treat pains as well as restricted movement. The treatment usually focuses on the interaction between fascia and muscles.

Fasciae training

Targeted fasciae training helps us train the connective tissue deep under the skin. This training keeps the fasciae elastic and helps prevent pain and injuries.

If the fasciae have hardened or stick together over time, train or massage them to restore their elastic and smooth properties.

Training the fasciae alleviates tension and our muscles are able to work with higher performance. It’s easy to integrate the exercises into our training regimen without too much effort.

Elastic and springy movements such as jumping, hopping, and dancing, paired with balanced stretches, are especially helpful in stimulating the fasciae. It’s ideal to spend about 10 mins, 2-3 times a week doing these kinds of exercises.

Healthy fasciae provide long-term protection against injury, pain and muscle dysfunction.

There are many aids to help us with fascia training, including fascia rollers and balls. When we use these aids to massage the body, we give ourselves a − pleasantly painful − sports massage. This is known as ‘fascial release’.

A simple exercise is to massage yourself with a fascia ball. Place the ball under the hardened spot (e.g. calf, glutes) and slowly roll your body over the ball.

By applying sufficient pressure to a body part while rolling over the ball, the sticky bonds within the fascial tissue are loosened.

Pilates and yoga exercises also target the fasciae.

Depending on how sticky the fasciae are, it’s normal that the exercises will hurt somewhat at the beginning, since the muscle isn’t used to it. Simply reduce the pressure on the muscle and support yourself with your arms or legs.

The more frequently you repeat the exercise, the softer your tissue will become, and using the fascia ball will no longer hurt.

Fascia stretching is another great way to restore the active, smooth, and elastic qualities of the fasciae. This involves both dynamic and quick, bouncy stretches, as well as slow stretches.

‘Elastic jumps’ are a good exercise for your calves, feet, and Achilles’ tendons.

During exercise, always focus on how your body is moving through space, breathing calmly and evenly.

Jumping exercises do a good job at activating the surrounding fascial structures of the calves and loosen them.

Try doing one-legged jumps from right to left and from front to back. Do your best to land softly on the balls of your feet.