Guide
Which fatty acids are good for you - and which you should avoid
by Anna Sandner
Come to think of it, what are fasciae?
17-5-2023
Translation: Veronica Bielawski
Fasciae run through your entire body like a network. They surround your muscles, organs, bones and nerves. Here’s what they do – and how to keep them healthy.
Despite passing through our entire body, fasciae had hardly been on anyone’s mind. In recent years, however, connective tissue structures have not only become a popular topic in the media, but research on them has also increased. In 2000, there were fewer than 400 scientific publications dealing with fascia; last year alone, the number rose to over 1,400.
For good reason: without fasciae, our bodies would hardly function.
What are fasciae?
Fasciae are part of the connective tissue that provides structure, support, elasticity and exchange between different tissues and organs in the body. The thin membranous layers enclose muscles, bones, organs and other tissues in the body, delimiting them from one another. Through special sensory receptors, so-called mechanoreceptors, fasciae also play an important role in how your body feels to you and pain regulation. These receptors allow the body to respond and adapt to mechanical stresses and changes in tissue.
The mechanoreceptors in the fasciae are closely connected to the nervous system. They constantly send information to the brain to monitor the position of the body in space and the condition of the muscles and joints. When fasciae are damaged by injury or overuse, these receptors send pain signals to the brain to alert it to the damage. Fasciae can therefore become a source of pain and, in the worst case, play a role in the development of chronic pain.
However, through targeted fascial training, you can stimulate the mechanoreceptors in the fasciae, thus improving your body awareness. This can help relieve pain and improve your body’s mobility and performance.
What’s bad for your fascia?
One-sided loads, a lack of exercise and stress can cause fasciae to stick together and harden. This can become painful and lead to tension. Surgery or injury can also affect the fasciae. By exercising regularly or even doing workouts specifically designed for the fasciae, you can effectively prevent adhesions and hardening.
What’s good for your fascia?
In short, getting enough exercise, drinking enough fluids, and eating a healthy diet is good for your fascia (as well as your overall health).
Exercise stimulates blood circulation in the tissues, which contributes to a better supply of oxygen and nutrients to the fasciae. In addition, working out and regular stretching stimulate collagen production and improve the alignment of collagen fibres in the tissues. This loosens any adhesions and shortenings of the fasciae and improves flexibility.
Getting a massage can also have a positive effect on the fasciae. It promotes blood circulation, which allows muscles and organs to be better supplied with nutrients and oxygen. Special fascia rollers are particularly suitable for this purpose, though you should be careful if you’re suffering from any inflammation or injuries. A fascial massage can prove painful in this case. If so, you should stop immediately. It’s best to ease into massaging yourself so your body can get used to it.
A stretching exercise for your fasciae: the wall angel
The wall angel is a simple exercise that’s good for your fascia and for which you need nothing but a wall.
Here’s how to do it: stand with your back against the wall. Place your arms at a 90-degree angle against the wall, as if you were spreading your wings. Slowly move your arms upwards until they’re fully stretched, then return to the starting position. The important thing is to keep your shoulder blades against the wall and not pull them forward. You can repeat this exercise several times in a row to stretch and activate your fasciae. A pleasant side effect: it can also help relieve tension in the shoulder and neck area and improve posture.
Do you have a favourite exercise for your fasciae? Let me know in the comments!
Header image: calatorescu/shutterstock
Science editor and biologist. I love animals and am fascinated by plants, their abilities and everything you can do with them. That's why my favourite place is always outside - somewhere in nature, preferably in my wild garden.
