Understanding Fascia and its Role in Muscle Health & Massage

Fascia, a complex connective tissue that surrounds every muscle, plays a crucial role in how muscles function, heal, and respond to treatment. In remedial massage, understanding fascia is essential for addressing muscle aches, pains, and restoring mobility.

A Unifying Web

Fascia is a type of thin, fibrous connective tissue that surrounds and holds in place almost every part of the human body (including every organ, blood vessel, bone, nerve fibre, and muscle)^[1]. Beyond being just an inert wrapping web, nerves exist in the fascia to the extent that some view it as one of the largest sensory organs^[2]. You could think of fascia as a single, three-dimensional web of tissue which unifies and connects the entire body.

Muscle and Fascia (Myofascia)

When it comes to movement and overall health, fascia and muscles are inseparable. The human body contains roughly 600 muscles, each surrounded by a pocket of fascia. This connective tissue not only encases every individual muscle, it also innervates and coats every individual fibre within that muscle. Rather than thinking of these 600 muscles as separate entities, it’s more accurate to see them as interconnected through a fascial network that defines the quality of our movements and ultimately gives us our posture^[3].

Fascia and the Shape of Our Bodies

From the moment we are born, our fascial network is being shaped, moulded, stressed, and strained from our day-to-day activities. Fascia shapes itself according to our patterns of movement: the way we breathe, walk, stand, sit at our desks & couches, sleep, slump, and more. This fascial web is formed during gestation and will remain as a single connected web from birth to death. The largest force influencing our fascial network is gravity, and as we age, our fascia begins to dehydrate and degenerate^[3].

What Is This Web-like Tissue Made Of?

The fascial web consists predominantly of collagen, elastin, and ‘ground substance’, which is a gel-like fluid ^[5]. Fascia is fluid and flexible but simultaneously fibrous and structural. These dual qualities allow fascia to be so dynamic in its function. The fluid component allows it to slide and glide with ease during movement, and its fibrous element allows for the transfer of forces during musculoskeletal activity such as a muscular contraction or an influence from an external force ^[4].

Fascia’s Role in Muscular Aches and Pains

Fascia’s fibrous component is sticky and easily adheres to surrounding tissues, which is very beneficial during wound repair and healing, such as scar formation. However, it is this stickiness that can be the source of many different types of muscular aches and pains. Fascial restrictions and adhesions can be the cause of reduced range of motion & reduced flexibility in muscles ^[5]. Healthy fascia is moist, slippery, and smooth. When problems arise (acute or chronic), contraction of the fascia can occur alongside its associated muscle groups. Fascial adhesions can cause tightness around the muscles, resulting in pain and reduced functionality in the muscles and surrounding areas.

Key Elements to Looking After Your Fascia

1. Stay Hydrated
   When fascia is hydrated, it becomes more pliable and elastic and can better perform its function in the body.

2. Movement & Regular Exercise
   Regular exercise helps to stretch and lengthen fascia. If you work long hours at a desk, it’s important to take regular movement breaks.

3. Be Mindful of Your Posture
   Slumping at a desk or standing awkwardly for long periods of time can cause chronic fascia tightness.

How Remedial Massage Can Help Fascial-Related Issues

Myofascial release techniques specifically target areas where fascial adhesions may be present. Deep tissue therapies such as Myofascial Trigger Point Therapy apply deep pressure over a period of time to help release fascial adhesions. Myofascial Stretching can help stretch larger areas of fascia, both the superficial and deep fascial layers. There is an inseparable relationship between fascia and muscles, so it’s imperative when treating muscular-related problems that the fascial aspect is taken into consideration during a treatment.

References

1. 1. Bordoni B, Escher AR, Castellini F, et al. Fascial Nomenclature: Update 2024. Cureus. 2024 Feb 11;16(2):e53995. doi: 10.7759/cureus.53995. PMID: 38343702; PMCID: PMC10858998.
2. 2. Suarez-Rodriguez V, Fede C, Pirri C, et al. Fascial Innervation A Systematic Review of the Literature. Int J Mol Sci. 2022 May 18;23(10):5674. doi: 10.3390/ijms23105674. PMID: 35628484; PMCID: PMC9143136.
3. 3. Fascial Release for Structural Balance, Revised Edition 2017, James Earls & Thomas Myers
4. 4. Born To Walk, Myofascial Efficiency and the Body in Movement, 2014, James Earls.
5. 5. Myofascial Trigger point Release of the Upper Extremity, 2010, Caroline Joy.