A Critical Connector & Common Culprit of Pain

Written by Cassie Vanderwall, MS RD LDN CPT

Which of the following bodily tissues will remain connected from head to toe if all other structures are removed?

1. Muscle
2. Bone
3. Fascia
4. Blood

If you guessed Fascia you are correct. Did you also know that fascia is one of the common culprits of chronic pain?

Fascia, pronounced like fashion without the “n,” is a soft, connective tissue that provides both support and protection to most structures in the body. It helps to guide blood vessels and nerves through the body, connects bone to bone (ligament) and bone to muscle (tendon), and covers muscles to help them move. It can be seen easily on raw chicken; it is the thin, clear sheath that covers the muscle directly under the poultry skin. It is also comparable to the casing on sausage. Since fascia is a giant web that is connected from head-to-toe, when one part of the matrix is compromised, or hurt, it can affect tissues far from the site of injury.

Fascia is a moldable substance, so it can change shapes over time due to how the body moves. Fascial changes that result in painful symptoms occur in a variety of ways: 

• Poor posture and inactivity can cause the fascia surrounding nerves to become tight and cause a nerve to stick to nearby muscles, bone or skin, so that every time the contacted area moves the nerve gets pulled. Over time, this can cause the nerve to become irritated, which results in pain, tingling, numbness, or weakness.
• Overuse injuries are the result of repetitive motions and cause the fascia around muscles to become rigid. This causes the muscles normal movement to be restricted, so it is forced to call upon other muscles in the area to do its job. Since this is unnatural it can cause a chain reaction of fascial flare-ups in the area.
• Stress can cause instant tension and inflammation (fasciitis) throughout the body via the fight-or-flight response.

Fascia-nating! Isn’t it?

Now that we have identified the probable perpetrator of back pain, a stiff neck, tight hips, frozen shoulder, headaches, etc. let’s discuss prevention and treatment. There are several factors that can help alleviate fasciitis, fascial inflammation.

• Nutrition. Choose foods that combat inflammation such as whole grains, lean proteins, whole fruit and non-starch vegetables. It is best to limit processed grains (white flour products), sugars (candy, juice, soda-pop and sweets) and trans-fats (fried foods, pies, and cakes).
• Hydration. Since fascia is a flexible matrix it thrives within a hydrated environment. Make water your beverage of choice and strive for at least 8 ounces (1 cup) at every meal and snack. 
• Stretch. Flexible fascia is happy fascia. Stretching not only helps to keep the body nimble but increases circulation of blood and nutrients, which can help to maintain overall health to the structural tissues.
• Strengthen. Core exercises can help to strengthen the trunk muscles (abdomimals, obliques, quadratus lumborum, erector spinae, etc.) in an individual’s core, which will promote healthier posture and movement, as well as, protect one from injury.
• Relax. Relaxation techniques such as yoga, stretching, myofascial release and deep breathing all promote hormones that relax the body. When the body is relaxed, it is able to repair and rebuild itself from natural wear and tear.

All of the strategies described above will not only promote healthy fascia, but are also vital to an individual’s pursuit of overall wellness.