When we experience pain or stiffness, we tend to intuitively attribute it to our muscles or joints.
However, on many occasions, this discomfort can originate in a component of our body that we may not even have heard of: the fascia.
Traditionally, it was given a very secondary role, but in recent years it has begun to gain prominence. Let’s see why.
Sliding matter
Fascia is a type of connective tissue, mainly fibrous and strong, that covers all body structures -muscles, bones, viscera, vessels, nerves…- in a continuous and uninterrupted way. It gives them shape, support and protection and allows the exchange of substances between them.
It is distributed throughout the length, width and depth of our body, with both anatomical and functional continuity. And although it looks like a sheet or membrane, in reality it is made up of multiple layers with fluid between them.
In order for the organism to move optimally, these layers must glide smoothly and fluidly over each other. And that can only happen thanks to the intervention of some “lubricant”; in this case, the well-known hyaluronic acid or hyaluronate.
Its consistency and, therefore, its lubricating action depend on the availability of water in its environment. When water is present, hyaluronic acid binds to the liquid element and is less viscous, allowing proper sliding. But if there is no water, a hyaluronate macromolecule is generated, which increases viscosity and ends up forming a point of densification.
In addition, several studies are showing that fascia is a highly innervated tissue, even more than skin. It has mainly pain and movement receptors, which can be arranged along the tissue or pass through it.
High voltage
Healthy fascia is flexible and smooth, and allows for optimal, fluid and efficient movement. However, when a point of densification occurs, the increased tension in that area is transmitted to other locations due to its anatomical continuity.
In addition, this tension can affect the functioning of the nerve receptors, which can emit a pain signal due to the changes generated in the tissue (at the same point where they have occurred or in the distance).
If this circumstance is maintained, our body will compensate to escape the pain and recover the movement that has been lost in the area. Thus, other areas of tension will be produced, endangering joint mobility, postural integrity and some organic functions. Ultimately, the pain may become chronic.
To reach this situation, there are several factors that can negatively affect our protagonist:
- Carrying out little physical activity.
- Adopting forced or maintained postures for long periods of time.
- Doing repetitive movements.
- Trauma, including surgeries and injuries, or conditions such as menstrual pain or poor digestion.
Is it the fascia that hurts?
But how do I know if the discomfort is really coming from the fascia? Generally speaking, if muscles or joints are affected, the more we move, the worse we feel.
In contrast, tensions in the fascial tissue improve with movement. In addition, they respond very well to heat therapies, which help to restore tissue elasticity.
To relieve pain, we can therefore apply heat to the area, take a hot shower and perform gentle stretching. If the discomfort is recent, in a few days it usually resolves by itself. When this does not happen, it is advisable to visit a physiotherapist.
It is common to suffer from this type of problem from time to time. However, other more serious causes should be ruled out if the pain is constant, very intense or chronic. If we continue to suffer despite the recommendations or does not allow us to sleep or do our normal life, it is advisable to visit the doctor.
How to keep it healthy
Healthy fascia means less pain, more joint range of motion and easier movement.
We will be less tired, since our body will work more efficiently and will not expend more energy than necessary. These are some recommendations to prevent fascial problems:
- Move more: it’s not just about regular physical exercise; if you have a static job, you also need to change positions or walk around during the workday. If you can do something while moving, do it. For example, climb stairs instead of taking the elevator.
- Stretch regularly.
- Try to have a good body awareness that allows you to know at all times if the posture you are adopting is adequate. And if not, do not hold it for too long.
*Vidina Suárez-Rodríguez is a physiotherapist, PhD in Applied Research in Health Sciences, associate professor in the Degree of Physiotherapy, University of Las Palmas de Gran Canaria, Spain.