Fascia and Movement
Why do we need to address fascia separately and HOW do we do that?
You can’t really separate muscle from fascia. However, you can move and focus in a way that addresses more of the properties that fascia responds to. In other words, a specific type of input will address more of the properties of fascia than muscle. An example would be light hopping or a fluid movement exercise. Yes, muscle is being used in these examples, but the input is designed to enhance more of what the fascia wants and needs to be optimized. There are several types of receptors in the fascia that respond to different input, so we need to move in a way that satisfies the requirements of these various receptors. (eg: Rufini endings respond to sustained pressure, vibration, and lateral stretch) On the other hand, when you lift a heavy weight over your head, the fascia is involved, but the load and execution of the movement is more focused on the properties of muscle tissue to build strength. Again, the extensibility of the fascia helped with this overhead press effort, but the focus is on the muscle tissue. However, there is a way to focus on the fascia during a heavy weight exercise, but I will leave that for another article. The takeaway here is that we need to address the properties of fascia through specific training in order to not only fortify muscle function, but to enhance joint health and preserve the system that we now know is directly related to disease prevention, mental health, a multitude of cellular activities. That’s the why – now for the HOW…
Many people ask how they can effectively address the fascia, especially with the many tools there are out there. First and foremost, there is no substitute for a great hands-on practitioner who understands the role, behavior, and treatment of fascia – this includes acupuncture. However, we also need to be able to help ourselves on a daily basis and also get to know our own selves through this type of self-care. There are many tools that can address fascial health, but I will discuss the foam roller and the spiked massage ball in this article. When it comes to foam roller use, here are a few guidelines to follow. First and foremost, you should not feel excessive pain! Period. Foam rollers come in different densities, and you may have to invest in a few so that you can comfortably execute this regimen. One suggestion I just learned about was, for a more firm roller that causes significant discomfort, is to put a towel over it and secure it around the circumference of the roller. There is also the method in which one would foam roll. There is a benefit and specific time for fast rolling and slow rolling. Faster rolling is best for circulation and increasing proprioception (being aware of your body in space), and slower, deeper rolling, is best done after a workout or at a separate time other than exercise. Now, the deal with the slow, deeper rolling is that you should leave at least two days between rolling the same body area again. Collagen gets broken down a bit when rolling like this and you need to give it time to regenerate.
I also use the spikey massage ball (8cm). I use this tool for the bottoms of the feet. This ball is also great for the client who can’t get on the ground with a foam roller. It can be used against the wall for most body areas. For the calves and hamstrings, someone can prop their leg up on a bench or something that is firm and off the ground.
There are also other movements and exercises that accommodate training the different receptors in the fascia. Aside from rolling (using pressure and shearing) there are also, what I call, categorized movements. I will be releasing a program on my website that will offer all things fascial training. At this time, I invite you to go to michelebond.com and go to the contact page and fill out the form and say that you want to get on the list to let you know when this is available. For now, I will briefly mention that the categories of movement are based on research, not because the movements look good or are entertaining. These categories of movement focus on enhancing fascial elasticity, tendon strengthening, increased range of motion, sensory refinement, and allowing the body to move gracefully and elegantly.
As a way to look at this in practical application, if you are still not convinced that working the fascia as a separate entity is important, let me highlight an important concept for you. Fascia truly is muscle’s partner. In the 2nd week of gestation, in your mother’s womb, your fascial system was already forming. This spewing of embryonic fibers paved the pathway for muscle fibers to grow into!! If it’s THAT directive and important in this stage of our lives, imagine now – today. One application to this training is that the more conditioned your fascial system is, the more productive the training for your sport or exercise will be. Progressive overload (increasing the training load in a systematic way), will be much more efficient and pleasant because the sheath that the muscle fiber is encased in (and connected to other structures with) is ready to help with increased loads of training. Increased loads of training (weight, duration, intensity) is what make you better at whatever it is that you are doing. This will alleviate pain. The old saying “no pain, no gain†is absolutely false, and quite frankly, dangerous for your fascial health. If you are in muscle pain/discomfort at a 2-4 out of 10, ok, that’s not bad, you did not go too overboard. If you are more than that, watch out. You should be able to get out of a chair easily still or for the upper body, be able to reach up to get something out of a cupboard with ease. If you are wincing and/ or it takes more than a day for this pain to go away, you have overdone it far too much. It’s your fascia around the muscle that has been microdamaged and that is a no go. I have trained many a client, over years, that mostly never felt much after our workouts. Yet, they developed muscle definition, strength, and endurance. With this experience, they grew to enjoy exercise and did things they never thought they would or could do. Imagine that!!
This topic is vast, but I will stop at this point. I thank you for reading and I want, very much, to be your partner in understanding this marvelous tissue and system. I have been studying with and working alongside some the world’s most prominent researchers to bring you this information in an authentic way.
I now invite you to visit michelebond.com and go to the contact page. Write me note there and get on my list for the fascia conditioning program. The first 100 people to purchase will gain founding member status that will allow them to receive discounts and access time with me. Subscribe to my YouTube channel for more content and updates as well. (@kinesiopro)
Thank you again and be well.
