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1 June, 2023When we suffer pain or a feeling of stiffness, we usually intuitively attribute it to our muscles or joints. However, in many cases, these discomforts can originate in a component of our body that we may not have even heard of: the fascia. Traditionally, it was assigned 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 with a mainly fibrous and strong appearance that covers all body structures – muscles, bones, viscera, vessels, nerves… – in a continuous and uninterrupted manner. 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, it is actually made up of multiple layers with liquid between them.
For the body to move optimally, these layers must slide over each other smoothly and fluidly. 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 it has water, hyaluronic acid binds to the liquid element and is less viscous, allowing adequate sliding. But if there is not, a hyaluronate macromolecule is generated, which increases the viscosity and ends up forming a densification point.
Additionally, several studies are showing that fascia is a highly innervated tissue, even more so than the skin. It mainly has pain and movement receptors, which can be arranged along the tissue or pass through it.
High voltage
A healthy fascia is flexible and soft, and allows optimal, fluid and efficient movement. However, when a point of densification occurs, the increase in tension in that area is transmitted to other places due to its anatomical continuity.
Furthermore, this tension can affect the functioning of nerve receptors, which can emit a pain signal due to the changes generated in the tissue (at the same point where they occurred or in the distance).
If this circumstance continues, our body will compensate to escape the pain and recover the movement it has lost in the area. This will produce other areas of tension, endangering joint mobility, postural integrity and some organic functions. Ultimately, the pain can become chronic.
To reach this situation, there are several factors that can negatively affect our protagonist:
- Carry out little physical activity.
- Adopting forced or held postures for long periods of time.
- Do repetitive movements.
- Suffering from trauma, including surgeries and injuries, or conditions such as menstrual pain or poor digestion.
Is it the fascia that hurts?
But how can I know if the discomfort is really coming from the fascia? In general, if the muscles or joints are affected, the more we move, the worse we will feel. Instead, tensions in the fascial tissue improve with movement. In addition, they respond very well to heat therapies, which help recover tissue elasticity.
To relieve pain, we can then apply heat to the area, take a hot shower and do gentle stretches. If the discomfort is recent, it usually resolves on its own within a few days. When this does not happen, it is advisable to go to the physiotherapist.
It is common to suffer from this type of problem from time to time. However, other more serious causes must be ruled out if the pain is constant, very intense or chronic. If we continue to suffer from it despite the recommendations or it does not allow us to sleep or live our normal lives, it is advisable to visit the doctor.
How to keep it healthy
Having a healthy fascia means feeling less pain, having more ranges of joint mobility and moving more easily. We will be less tired, since our body will work more efficiently and will not spend more energy than necessary. These are some recommendations to prevent fascial problems:
- Move more: It's not just about getting regular physical exercise; It is also necessary that, if you have a static job, you change position or walk during the work day. If you can accomplish a task while moving, do it. For example, climbing stairs instead of taking the elevator.
- Stretch regularly.
- Try to have good body awareness that allows you to know at all times if the posture you adopt is appropriate. And if not, don't keep it for long.
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Source: The Conversation. Authorship:
Vidina Suarez-Rodriguez
Physiotherapist. Doctor in Research Applied to Healthcare CC Associate Professor in the Degree of Physiotherapy, University of Las Palmas de Gran Canaria