Fascia- The “Natural Bandage”
Hunter Terrell
Do you know what the largest organ in the body is?
Did you say skin?
Nope… it’s FASCIA!
Fascia has become recognized as the largest and most complex organ in the body, with skin following closely behind. We are still learning more about it every day.
If you have ever asked me about fascia, you know well that I will talk all day about this fascinating organ.
But.. What exactly is fascia?
When we think of the human body, our focus often lands on bones, muscles, and organs. But there is a critical, often overlooked component that ties everything together: fascia. Fascia is fibrous connective tissue that surrounds everything within our bodies from muscles, bones, joints, vital organs, skin, nerve fibers, and blood vessels. It provides protection, stability, and structure. If everything in our bodies was removed and only fascia remained, it is the only organ where we would still look like ourselves. Now, isn’t that cool?
Erasmus Wilson, an anatomist in the 19th century, called what is now known as fascia – “a natural bandage”, and that is exactly what it looks like: sheets of white, fibrous connective tissue that are strong and flexible, and perfect for keeping everything in place. Fascia is a stringy, almost cobweb-like structure made of mostly collagen, which is a protein that provides both strength and flexibility. As it appears to be a “bandage”, it makes it more difficult to see the structures they cover, so anatomists used to cut the tissue away and not think much else of it. Though it was originally thought to only provide support to internal organs, scientists have discovered that fascia plays a role in pain management and muscular fluidity.
Fascia is not just one type of tissue but rather a dynamic, three-dimensional network that exists throughout the body. It can be thought of as a fabric or web that holds everything in place, providing structure and helps with coordination and movement.
There are three primary types of fascia:
Superficial Fascia: The layer that lies just beneath the skin and helps attach the skin to the underlying structures.
Deep Fascia: Surrounds muscles, bones, and joints. This type of fascia is more dense and thick than superficial fascia, and plays a crucial role in transmitting force during movement.
Visceral Fascia: Surrounds and supports the internal organs. This type of fascia helps in maintaining the position of internal organs, and assists with blood flow, lymph movement, and other bodily fluids.
What Does Fascia Do?
Essentially, fascia is what keeps our bodies from turning into soup.
Fascia plays a crucial role in maintaining the integrity and function of our body. Can you believe it’s only recently that fascia has gained the attention it deserves in the fields of anatomy, movement science, and healthcare?
Structural Support and Integrity
Fascia helps maintain the structure and shape of your body by acting as a stabilizing framework that supports muscles and organs in their proper place. Without fascia, your muscles would lose their form and become disconnected from each other and cause instability, as well as your internal organs would migrate from their designated locations and slide around.
Movement
Fascia is incredibly flexible and can stretch and adapt with every movement we make. It allows muscles to glide smoothly over each other, while reducing friction and the potential for strain. Fascia also helps distribute the forces generated by muscles during activity, and plays a critical role in body mechanics.
Force and Power
Fascia is vital in the transmission of mechanical force as you move. Force is transferred from one muscle group to another through fascia.
Have you ever wondered why tightness in one area of your body (like your lower back) can lead to discomfort or stiffness in another area (such as your neck or shoulders)? This is because the fascial network creates a tension system throughout the body, much like the strings of a violin, that works to transfer energy and allow for proper coordination during movement.
Nerve and Blood Flow
Fascia also houses nerves and blood vessels, which allows for efficient communication and circulation throughout our bodies. It plays a significant role in keeping the body’s electrical signals and fluid movements in harmony.
Shock Absorption
Fascia acts as a shock absorber during movements like running or jumping by absorbing and dissipating the force. This reduces the impact on joints and bones, and helps protect our body from injury.
How Fascia Affects Your Health
When fascia becomes restricted or injured, it can have a significant impact on your overall health and well-being. Here are a few common issues:
Fascial Adhesions and Restrictions
Fascia can often become stiff, thickened, or stuck together due to poor posture, overuse, trauma, or lack of movement. These can lead to fascial adhesions, which are areas where fascia becomes tight or “glued” to other tissues. Restrictions like these can limit mobility, cause pain and discomfort, and lead to muscular imbalances.
Chronic Pain and Tension
Fascial restrictions are often linked to chronic pain conditions, such as fibromyalgia, myofascial pain syndrome, and tension headaches. These conditions may be the result of fascia becoming inflamed or restricted, leading to muscle tightness, discomfort, and a general sense of stiffness throughout the body.
Impact on Posture and Alignment
Since fascia plays a significant role in supporting the body’s structure, restrictions or imbalances in the fascial network can lead to poor posture. This can cause a ripple effect, impacting movement patterns and increasing the risk of injury. For example, tight fascia in the hips can affect the alignment of the spine, leading to back pain or discomfort.
What Can I Do?
Regular Movement
Movement is one of the best ways to keep fascia flexible and healthy, and regular exercise helps keep the fascial network fluid and free from adhesions. Exercises such as walking, yoga, Pilates, stretching Dynamic stretching, in particular, promotes the release of fascial restrictions.
Foam Rolling
Self-myofascial release (SMR) techniques, like foam rolling, can help release tension in the fascia. By applying pressure to specific areas of the body, foam rolling helps to break up fascial adhesions, improve circulation, and enhance flexibility.
Massage and Bodywork
Manual therapies such as massage, deep tissue work, and fascial stretch therapy can be incredibly effective at improving fascia health. These techniques target specific fascial layers to increase mobility, reduce pain, and improve overall function.
Hydration
Fascia, like all connective tissue, relies on hydration to maintain its elasticity and flexibility. Drinking enough water is essential for keeping the fascia lubricated and healthy. Dehydration can cause fascia to become stiff and prone to adhesions.
Mindful Posture
Maintaining good posture throughout the day helps prevent unnecessary tension on the fascia. Being mindful of how you sit, stand, and move can reduce the likelihood of developing fascial restrictions or discomfort.
The Future of Fascia Research
Fascia research is still relatively new compared to other areas of anatomy and physiology, but it's expanding rapidly. Scientists are beginning to understand how fascia interacts with the nervous system, its role in chronic pain, and how it influences everything from posture to athletic performance. As this research evolves, we’ll likely see new treatment modalities and therapies that focus specifically on fascial health.
Conclusion
Fascia may not be the most well-known body tissue at this moment, but it’s certainly one of the most important. Its role in providing support, facilitating movement, and maintaining the body’s overall function is unparalleled. Understanding and caring for your fascia can lead to better mobility, reduced pain, and a healthier body overall
Have Any Questions?
Hunter is happy to answer any questions you may have- Ask away at your next appointment!
Want to Learn More?
Check out these resources!
SciShow. (2020). Fascia: The Body’s Remarkable, Functional Glue. YouTube. https://www.youtube.com/watch?v=T-UsSmD7mil
YOGABODY. (2024). Understanding Fascia – Flexibility, Power & Pain. YouTube. https://www.youtube.com/watch?v=hrpdiMc_bEI
Ingraham, P. (2024, February 2). Fascia Science Review. PainScience. https://www.painscience.com/articles/does-fascia-matter.php
Kumka, M., & Bonar, J. (2012, September). Fascia: A Morphological Description and Classification System Based on a Literature Review. The Journal of the Canadian Chiropractic Association. https://pmc.ncbi.nlm.nih.gov/articles/PMC3430451/
