Fascia  (From Wikipedia, the free encyclopedia) is a layer of fibrous tissue that permeates the human body.  Fascia is thin, but very fibrous and strong. Anyone who has skinned chicken breasts or trimmed meat has encountered fascia, the whitish colored thin sheets of tissue between the skin and muscle of the meat. Fascia forms directly under the skin and serves as a strong layer of connective tissue between the skin and muscles underneath it.

 

 

The top layer of fascia is superficial fascia, which may be mixed with varying amounts of fat, depending on where it is on the body. The skull and hands have a particularly noticeable layer of superficial fascia which connects the skin to the tissues and bone underneath it. By wriggling your scalp, you can see that superficial fascia is strong but flexible, keeping the skin firmly anchored while allowing its owner to move freely.

 

 

Underneath the superficial fascia lies deep fascia, a much more densely packed and strong layer of fascia. Deep fascia covers the muscles in connective tissue aggregations which help to keep the muscles divided and protected. On occasion, this fascia can create tight knots or connective adhesions which act as trigger points which can cause pain. A variety of treatments including myofascial release and stretching are used to treat this condition, which can be debilitating and extremely painful.

 

 

The fascia interpenetrates and surrounds muscles, bones, organs, nerves, blood vessels and other structures. Fascia is an uninterrupted, three-dimensional web of tissue that extends from head to toe, from front to back, from interior to exterior.  It is responsible for maintaining structural integrity; for providing support and protection; and acts as a shock absorber.

This soft tissue can become restricted due to psychogenic disease, overuse, trauma, infectious agents, or inactivity, often resulting in pain, muscle tension, and corresponding diminished blood flow.  As in most tissue, irritation of fascia or muscle causes local inflammation. Chronic inflammation results in fibrosis, or thickening of the connective tissue, and this thickening causes pain and irritation, resulting in reflexive muscle tension that causes more inflammation.

 

 

Direct myofascial release seeks for changes in the myofascial structures by stretching, elongation of fascia, or mobilizing adhesive tissues. The practitioner moves slowly through the layers of the fascia until the deep tissues are reached.  Indirect method involves a gentle stretch, with only a few grams of pressure, which allows the fascia to 'unwind' itself. The gentle traction applied to the restricted fascia will result in heat and increased blood flow in the area. This allows the body's inherent ability for self correction to return, thus eliminating pain and restoring the optimum performance of the body.

 

 

Plantar Fasciitis

The plantar fascia is a band of tissue, much like a tendon, that starts at your heel and goes along the bottom of your foot. It attaches to each one of the bones that form the ball of your foot. The plantar fascia works like a rubber band between the heel and the ball of your foot to form the arch of your foot. If the band is short, you'll have a high arch, and if it's long, you'll have a low arch, what some people call flatfeet. A pad of fat in your heel covers the plantar fascia to help absorb the shock of walking. Damage to the plantar fascia can be a cause of heel pain.

Exercises that will help?

Stretching exercises are important. Do the stretches described here at least twice a day.

Plantar fascia stretch 

To do this stretch, stand straight with your hands against a wall and your injured leg slightly behind your other leg. Keeping your heels flat on the floor, slowly bend both knees. You should feel the stretch in the lower part of your leg. Hold the stretch for 10 to 15 seconds. Repeat the stretch 6 to 8 times.

 

 

Calf stretch

Stand with your hands against a wall and your injured leg behind your other leg. With your injured leg straight, your heel flat on the floor and your foot pointed straight ahead, lean slowly forward, bending the other leg. You should feel the stretch in the middle of your calf. Hold the stretch for 10 to 15 seconds. Repeat the stretch 6 to 8 times.

Other exercises

You can also strengthen your leg muscles by standing on the ball of your foot at the edge of a step and rising up as high as possible on your toes. Relax between toe raises and let your heel fall a little lower than the edge of the step.

It's also helpful to strengthen the foot by grabbing a towel with your toes as if you are going to pick up the towel with your foot. Repeat this exercise several times a day.

 

NOTE:  Don't bounce when you stretch.

 

Tammy Jensen, LMT

Equilibrium Medspa

Phone:  615-890-2948

www.equilibriummedspa.com