Keep Your Fascia Healthy: Tips and Techniques for Optimal Function

By Dominic Pereira

Fascia is a connective tissue surrounding and supporting our body’s muscles, bones, and organs. It is responsible for maintaining structural integrity, providing support, and transmitting force throughout the body.

According to Robert Schleip and Divo Gitta Müller, authors of “Training Principles for Fascial Connective Tissues”:
“Conventional sports training emphasizes adequate training of muscle fibres, of cardiovascular conditioning and/or neuromuscular coordination. Most sports-associated overload injuries however occur within elements of the body-wide fascial net, which are then loaded beyond their prepared capacity.”

Stay Hydrated

Staying hydrated is crucial for maintaining healthy fascia. Our fascia comprises a network of collagen fibres, which require water to stay healthy and strong. When we are dehydrated, our fascia becomes less pliable, making movement more difficult and painful. To keep your fascia healthy, drink plenty of water throughout the day.

Stretch Regularly

Stretching is an excellent way to keep your fascia healthy. It helps to increase blood flow, which brings nutrients and oxygen to the fascia, keeping it healthy and pliable. Incorporate appropriate stretching into your daily routine, and you will notice improved flexibility and range of motion.

“Our fascia comprises a network of collagen fibres, which require water to stay healthy and strong. When we are dehydrated, our fascia becomes less pliable.”

Breathing

There are many breathing techniques that help to hydrate fascia, release stress and move you into your rest and digest autonomic nervous system. Nasal breathing is particularly beneficial. These all contribute to healthy fascia.

Foam Roll

Foam rolling is another effective way to keep your fascia healthy. It helps break up fascia adhesions, improving mobility and reducing pain. You can use a foam roller on various parts of your body, including your back, legs, and arms.

Maintain a Healthy Diet

Eating a healthy diet is essential for keeping your fascia healthy. It provides your body with the necessary nutrients to maintain healthy connective tissue. Ensure you incorporate collagen-rich foods like bone broth to support healthy fascia.

Get Enough Sleep

Sleep is crucial for maintaining healthy fascia. During sleep, our body repairs and regenerates tissue, including the fascia. Aim to get at least 7-8 hours of sleep each night to support healthy fascia.

Reduce Stress

Stress can have a significant impact on our fascia. It can cause tension and tightness, leading to pain and discomfort. Incorporate stress-reducing activities into your daily routine, such as meditation or deep breathing, to support healthy fascia.

Stay Active

Regular physical activity is essential for maintaining healthy fascia. It helps to increase blood flow, which provides necessary nutrients to the fascia. Aim to exercise regularly, such as walking, running, or strength training, to support healthy fascia. But most importantly, move often, get up out of your chair, stretch, yawn, walk around.

Life 360 Summit on Fascia & Chronic Pain

In conclusion, maintaining healthy fascia is crucial for optimal movement, flexibility, and overall well-being. By incorporating these 8 tips into your daily routine, you can keep your fascia healthy and functioning correctly.

Glossary

Fascia – The connective tissue that surrounds muscles, bones, and organs. Coalition Brewing
Myofascial Release – A hands-on approach to managing pain and discomfort. Cleveland Clinic
Foam Rolling – A form of self-myofascial release that involves rolling the body over a foam roller. Self.com
Trigger Point – A sore spot in soft tissue that cause deep aching. painscience.com
Strength Training – An exercise that increases muscle strength by making muscles work against a weight or force. physio-pedia.com

Join a Fascial Fitness Class at moveON 89

Join our Fascial Fitness classes at our studio in Gardens, Cape Town, to improve your overall strength, mobility, flexibility and posture. At moveOn 89, we offer a wide range of wellness classes, including Pilates, HIIT, and Fascial Fitness.

To join our classes, simply visit our class schedule to choose a time that works for you and book!