Course Learning Outcomes

•        Understand the factors that influence healthy fascia and relate them to clients and participants

•        Understand how fascia connects everything in the body

•        Explain the different roles fascia plays in the body

•        Apply a wholistic approach to working with clients and participants

•        Understand basic movement strategies and SMR techniques to enhance fitness performance and quality of life

MODULE 1

History

2500-3000 BCE- Medical writers were aware of fascia through the surgeries being performed 

600 BCE—Fascia identified as connective tissue

1600’s–The word fascia enters English medical writing

1700’s–1st PubMed article to contain the word fascia is published. Refers to fascia as tissue that separates muscle and supports movement

1800’s–Fascia described generically as undifferentiated tissue that covers muscle and is found under the skin. Also described as packing material between other more specialized tissues

1900’s–Knowledge and interest in fascia grows significantly due to development of powerful microscopes and formaldehyde

2000’s–Understanding of the complexity of fascia increases with awareness that it takes in sensory input and is involved in producing skeletal muscle movements (stores mechanical energy

Functionality of fascia

• Intakes sensory input

• Stores mechanical energy

Multiple layers or areas

Influences all areas of the body

KEY TERMS

CONNECTIVE TISSUE-

General term referring to tissues that protect and support the overall structure of tissues and organs. Helps connect tissue to other tissue. The 4 types of connective tissues are blood, bone, cartilage and connective tissue proper.  Fascia is a subtype of connective tissue 

DEEP FASCIA-

The fibrous layer of connective tissue found beneath superficial fascia. There are two categories; aponeurotic fascia and epimysial fascia. Contains no fat

MYOFASCIAL CHAINS/TRAINS/SLINGS-

Pathways of muscle and fasciae that run through the entire body. Members work together in the chain to create stability and movement, and transfer tension/load from one region of the body to another close-by or far-removed regions

SUPERFICIAL FASCIA-

Fascia found directly under the skin and attached to it via Retinacula Cutis Superficialis Fibers. Contains fat

MODULE 2

Fascia’s:

1.cellular components

2.types (deep, superficial, visceral, parietal)

3.key roles in move and sensation (mechanical-non-mech)

4.factors to optimal and non-optimal fascia

detailed breakdown: AI-gen

1. Superficial Fascia:

Also known as subcutaneous tissue, Located directly under the skin, Contains loose connective tissue and adipose tissue, and Varies in character across different body regions. 

2. Deep Fascia:

• Surrounds muscles, bones, nerves, and blood vessels.

• More fibrous and resilient than superficial fascia.

• Forms fascial compartments, separating groups of muscles.

• Can be further classified as axial (around the spine) or appendicular (around limbs). 

3. Visceral Fascia:

• Surrounds internal organs and supports them within body cavities. 

• Can also refer to the fascia of the brain, meningeal fascia. 

4. Parietal Fascia:

• Lies on the inside of body cavities and lines the walls.

• Found in the pelvis and other areas. 

Definition of Fascia:

-Fascia is a 3-D continuum of solf collagen-containing connective tissues found throughout the body.

It incorporates: 

-adapost tissue=fat, 

-neurovascular sheet =blood vessels and nerves,

- periosteum=bone, 

-muscle tissue

Fascia anatomically separates systems. However these systems work together with support of fascia.

It is a type of connective tissue. This category of tissue covers a vast majority of what makes up our body.

Fascia exists outside of the standard anatomical bc there are no fixed start and end points.

Four Types of Tissue in the Bodye

Connective Tissue

Tissue that helps connect things together along with contributing to form and structure of the body. Eg. Myofascia: considered the scaffolding for muscles. This term refers to the fascia specifically for muscles

Epithelial

Barrier=  Type of tissue that forms the outer covering of all internal and external surfaces of the body (Eg. body cavities, hollow organs, glands, arteries, veins, GI tract). Our skin is considered epithelium or epithelial tissue.Eg. skin

Muscle

Contractile soft tissue found in animals and humans. Muscle cells are comprised of contractile proteins called myosin and actin. Contraction and elongation of the proteins result in a change in the length and shape of the cell.
Eg. skeletal, cardiac, smooth

Nerve Tissue (Nerves)

Communication lines between one part of the body to another. Elongated nerves cells that connect the body to the spinal cord and brain, (Eg. Central Nervous System), which is the control centre of the body. Information passes by electrical nerve impulses from neuron to neuron until it reaches its target location.Eg. neuronsplete. 

Cells- build fibers and secrete ground substance

Fibroblasts - main cellular component

Adipocytes- fat cells

Chondrocytes- cartilage cells

Osteocytes- bone cells

Macrophages and mast cells- Immune cells. White blood cells

Fibers - link everything, physical connection

Ground sub - extracellular matrix, fluid that keeps components healthy and functioning optimally

What is Fascia?

• Fat, blood vessels, nerves, bone, muscle tissue

• Anatomically separate systems

• Work together with the support of fascia

• Ideal to consider anatomical and functional models of fascia

Fascial Anatomy

Epidermis and Dermis:

 Tissue that makes up the skin

Superficial Fascia:

Loose connective tissue located directly underneath the skin. Contains fat

Deep Fascia:

Dense, fibrous tissue that contains no fat. Two types: aponeurotic and epimysium

Epimysium:

The most superficial layer of fascia that goes around muscle. Helps prevent friction between adjacent muscles

Muscle:

Specialized tissue made up of thin, elongated cells. Contract to produce voluntary or involuntary movement

Superficial Retinacula Cutis Fibers : 

Act as skin ligaments; fibers that connect the dermis layer of skin with the superficial fascia

Adipose Tissue: 

Tissue made up of primarily triglycerides

Deep Retinacula Cutis Fibers:

Fibers that connect superficial fascia to deep fascia

Hyaluronic Acid: 

GAG molecule found in ground substance/ECM

What is Fascia

• Endows the body with functional structure

• Enables the body systems to operate in an integrated manner

• Surrounds, interweaves and penetrates all organs, muscles, bones and nerve fibers for functional purposes

Subcategories of Connective Tissue 

Bone Mineralized connective tissue that creates the hard structure of the human body. Contributes to locomotion, support, protection of soft tissues and organs and storage system for minerals (calcium, phosphorus) 

Ligament A dense fibrous connective tissue band connecting bone to bone, providing structure stability or integrity to joints 

Tendon A strong, dense fibrous connective tissue band that attaches muscles to bones. Responsible for transmitting mechanical forces created in the muscles to the bones, resulting in movement. Made of numerous collagen fibers

Tensegrity–Describes a 3-dimensional structure consisting of members or tissues under tension that are contiguous with members or tissues under compression. The physical structure is held in place by tensile and compression forces acting at the same time. The term, when applied to a biological framework, is referred to as biotensegrity.

 

Biotensegrity–Describes biological structures like muscles, bone, ligaments, tendons and fascia combined to produce a strong connected bond via tensioned and compressed components.

Aponeurotic- is a type of deep fascia, a connective tissue layer that envelops muscles and helps them attach to bones

 KEEPING FASCIA HEALTHY 

• Movement promotes flow of fluid

• Promoting exercise, movement and healthy lifestyle = healthy fascia

HEALTHY FASCIA vs, DENSIFICATION

• Lack of movement, dehydration, injury = densification

• Addition of more fibers

• Leads to non-optimal fascial movement

WHAT RESTRICTS FASCIA?

• Insufficient hydration

• Excessive fitness training

• Excessive physical labour

• Daily emotional stress

• Inability to relax

• Insufficient sleep

• Immobility

• Poor diet

• Anxiety

Restricted Fascia Leads To

-Tight Muscles

- Stiff Joints

• Restricted ROM

• Restricted General Mobility

- Decreased Strength

- Decreased Speed

• Decreased Balance

• Poor Posture

Keeping Fascia Healthy

• Hydration Levels

• Appropriate training to rest ratio

• Sleep Quality and Quantity

• Occupation

• Lifestyle/Daily Activity (outside the gym)

• Healthy Food Choices

* Stress Levels

Fascia is a connective tissue 

• As such, we can predict how it will act based on its components 

• Unique tissue that connects all musculoskeletal components

• Also connects with all other body parts (organs, ligaments, joints, & bone)

• These connections are termed fascial systems or lines

• Healthier fascia means a healthier body 

QUIZ

Fascia is a type of connective tissue

Two important factors in healthy fascia are adequate hydration and activity levels.

Three components of connective tissue are cells, fibers and ground substance .

Two types of connective tissue discussed in this module were superficial and deep fascia.

Two fiber types that make up fascia are collagen and  elastin.

Deep fascia can be further subdivided into aponeurotic , epimysium, visceral and parietal fascia. 

Module 3 

Outcomes

-Describe the types of fascial tissue and locate examples of each 

-Describe the cellular components, fibrous components and extracellular substances of fascia and their specific roles

-Explore the physical relationships and communication between fascia and other tissues and how they work together

 - Uncover how fascial pathways influence movement patterns and b mechanics

- Discuss how certain pathologies are connected to fascia

• the types of fascia we find in the body and how they vary. We go into detail about how their cells, fibers and substances vary and how that impacts the roles each plays in the body. 

Superficial FasciaComplete. 

Cutaneous Nerves

Cutaneous nerves - Sensory nerves found in fascia and other tissues which are essential for survival. Provide information from the internal and external environment back to the Central Nervous System.

Eg. mechanoreceptors, thermoreceptors, nociceptors

Retinacula cutis- Found in multiple locations, when located underneath the skin they are called Retinacula Cutis Superficialis. Skin ligaments that allow the skin and superficial fascia to slide and glide.

Superficial fascia 

Loose connective tissue located directly underneath the skin, responsible for acting as a mechanical and thermal cushion. Fibers run in a randomized pattern. Contains cutaneous nerves, blood vessels and lymphatic vessels.

Blood vessels

Provide tissues with oxygen and remove waste products.

Deep Fascia

Dense, fibrous tissue that contains no fat. Two types: aponeurotic and epimysium

Lymph Channels

Collect extra fluids from cells and tissues that isn't reabsorbed

DEEP FASCIA

• Two subcategories: Aponeurotic and Epimysal

• No fat content (more dense, less manipulative)

• Sleeves and surrounds muscles and organs

• Not as manipulative as superficial

• Concentrated hyaluronic acid molecules

• Consists of 2-3 layers of parallel collagen fibers (different angulations) separated by a layer of loose connective tissue

• Anchors superficial fascia and other tissues

• Protective sheaths around nerves and blood vessels

• Merges around joints and organs to provide support and strength

• Distributes forces evenly across muscles ans joints during movement

• Thins out to surround tendons -acts as an attachment point

• Adaptable - remodels in response to mechanical stressors (exercise)

• Optimizes tissue function and structural integrity

• 2-3 layers

• Within each layer fibers are parallel

• Between layers-  varying angulations of 75-80 *

• Load layers in each direction during exercise 

• Biomechanical property influence movement efficiency and performance

Fascial lines

• Create continuity among muscles involves in same movement

• Form basis of myofascial chains

• Smooth force transmission across tissues and joints within fascial lines/chains

• Transmit proprioceptive info (i,e. Length, tension, movement)

TYPES OF DEEP FASCIA

APONEUROTIC FASCIA

• Broad, flat sheets or bands

• Superficial to Muscles

• Collagen and elastic fibers provide flexibility and recoil

- site for muscle attachments (30%)

• Transmits forces generated by muscles to adjacent structures

• Stabilizes muscles and transmits forces

• Reduces friction between muscle layers

-Allows for efficient muscle contraction and movement without resistance

EPIMYSIAL FASCIA

features

• Envelopes individual muscle, provides their shape and integrity

• Protective covering

• Structural support

• Facilitates movement

• Maintains shape

functions

• Prevents overstretching

• Prevents trauma, friction, injury

• Compartmentalizes muscles for optimal function

QUIZ

Aponeurotic and Epimysial:

two types of DEEP FASCIA

Hyaluronic Acid -in DEEP FASCIA

DEEP FASCIA more dense than Superficial fascia

2-3 layer of Collagen fibers (fibers run at different angles) -DEEP FASCIA

Doesn’t store mechanical energy - SUPERFICIAL FASCIA

Can be manipulated through the skin - SUPERFICIAL FASCIA

Loose connective tissue = SUPERFICIAL FASCIA

Random fiber pattern = SUPERFICIAL FASCIA

Contains fat =SUPERFICIAL FASCIA

Cellular Structures of Fascia.

Cellular components:

Connective tissue= CELLS+FIBERS+GROUND SUBSTANCE

Cells= Fibroblasts+Adipocytes+Macrophags, Mast Cells+Chondroblasts/Chondrocytes, Osteoblasts/Osteocytes

Fibers= Collagen + Elastin

Ground substance = Glycosaminoglycan + Water + Ions

Fibroblasts:

• Most important cell in connective tissue

• Found everywhere

• Synthesizes collagen, elastin, and ECM/ground substance

Adipocytes:

• Fat cells, store and release energy

• Primary fat molecule - Triglycerides

• Mechanical protection and temperature regulation

• Direct relationship between size and how much Triglyceride stored

Macrophages and Mast Cells:

• Subgroups of White Blood Cells

• Primary Immune Cells

• Function as Phagocytes - destroy foreign materials, damaged cells, microorganisms, dead cells, bacteria, parasites

Chondrocytes and Osteocytes:

• Chondrocytes - Cartilage cells

• Osteocytes - Bone Cells

• Chonoblasts and osteoblasts activate to produce cartilage and bone

• More active during growth, exercise, movement

Collagen:

• Provide structure, support and connection to fascia matrix

• Greek word for “glue”

• 29 subgroups

• Made from different combinations of protein to create fibers

• Types I to V are most common

Collagen:

• Type I - most common (90%)  skin, tendons, ligament, bone. Least elastic

• Type II - more elastic and softer – nose, ears, joints

• Type III - Blood vessels, muscles, organs —-provides structural support.

Elastin:

• Second most common fiber

• Gives tissue their viscoelastic properties (low stiffness, extensibility, elastic energy, storage)

Ground substance - Water:

• Essential for optimal functioning

• Maintains tissue pliability and elasticity

• Stores GAG molecules ans ions

• Decreases with age, injury, inactivity

• Less that optimal hydration increases risk of injury

Ground Substance - GAG:

• Glycosaminoglycans

• Large sugar molecules

• Most common - hyaluronic acid

GAG and Hyaluronic Acid:

• Important to synovial fluid, decrease of which contributes to osteoarthritis

• Participates in tissue and wound healing

• Role in slide and glide mechanism

KEY TERMS and CONCEPTS

Blood Vessels

Closed loop channels that carry blood throughout the body. Starts and ends at the heart muscle. They can be broken down into the subcategories of veins, arteries and capillaries

Collagen

A type of protein fiber found throughout the entire body (connective tissues, tendons, ligaments, bone and cartilage). Provides structure and support to fascia; greek word for glue. Secreted from Fibroblasts, there are different subgroups of collagen that exists

Densification

A term used to describe a change in the physical properties of fascia. It indicates an increase in the density of fascia. The mechanical properties of the fascia have changed but there have been no alterations to its general structure. This is a reversible change

Cutaneous Nerves

Nerve receptors found in the skin. They carry several important functions related to sensory input, muscle tone functions or muscle output, and secretion of glands 

Eg. mechanoreceptors, thermoreceptors, nociceptors, etc.

Densification

A term used to describe a change in the physical properties of fascia. It indicates an increase in the density of fascia. The mechanical properties of the fascia have changed but there have been no alterations to its general structure. This is a reversible change

Diabetes

A chronic, metabolic disease characterized by elevated levels of glucose which can lead to serious damage of the heart, blood vessels, eyes, kidneys and nerves. Can be broken down into Type 1 and Type 2

Elastin

Type of protein fiber that exists in connective tissue. Less common compared to collagen. Released from fibroblasts. Gives fascia its viscoelastic properties

Fibrosis

Referred to the process of scarring. There has been an increased amount of fascia deposited into the area. This can destroy the natural architecture and function of the original structure. Can be the result of trauma, surgery, diabetes and aging. A process of irreversible change

Glycosaminoglycans

Also called GAG molecules, these are long linear polysaccharides found throughout connective tissue. They are highly polar molecules (Eg. they attract water), the body uses them as lubricants or shock absorbers. Involved in a wide variety of biological processes including cell adhesion, proliferation and migration, tissue repair and immune responses

Immune System

Contributes to protection from infection through various defense mechanisms. When not functioning at its optimal (under or overworking), it can lead to pathology and disease

Lymphatic

General term related to the flow of lymph throughout the body. The lymphatic system is part of the immune system. It contributes to keeping fluid levels in balance while defending the body against infection. The lymphatic vessels, tissues, organs, and glands all contribute to the flow of lymph. Lymph is additional fluid that can accumulate in your tissues

Macrophages

A large white blood cell that surrounds and digests microorganisms, removes dead cells and communicates with other immune cells

Mast Cells

 A type of white blood cell found in connective tissue, under the skin, near blood vessels, lymph vessels, nerves, lungs and intestines

Mechanotransduction

The ability for a cell to actively sense, integrate and convert mechanical stimulus into biomechanical signals that result in cellular changes

Motor Cortex

A region of the cerebral cortex involved in planning, control and execution of voluntary movements. Located anterior to the central sulcus in the frontal lobe of the brain

agocytes

Phagocytes

Popular type of immune cell that can surround and kill organisms, ingest foreign materials and remove dead cells (phagocytosis). Monocytes, Macrophages and Neutrophils are all phagocytes

Sarcopenia

Age related involuntary, progressive and generalized loss of skeletal muscle mass and strength. It starts to decline in linear fashion in the 4th decade. Some literature suggesting more than 50% lost by the 8th decade. Risk factors are age, gender and level of physical activity. It is correlated to physical disability, poor quality of life and death

Senescence

The process of growing old; the process of a cell aging and losing the ability to divide but not dying. Large numbers of these cells can build up over time in the body

Subcutaneous Fat

Fat found underneath the skin. Different than visceral fat

Triglycerides

Type of lipid found in the blood. Your body stores fat mainly in the form of triglycerides, (inside lipocytes). Locations for these lipocytes are subcutaneous fat and visceral fat

QUIZ

Fill in the Blanks

An awareness of how your body moves through space is known as Mechanotransduction is the term used to describe the conversion of mechanical stimulus into chemical activity to create human movement.

Densification involves changes in collagen fiber orientation, it causes a change in functionality but is a reversible process

When there are changes to the collagen fibrous bundles, this is called Fibrosis .

 It is not reversible.

When there is a gradual loss in muscle mass and strength with aging, it is called Sarcopenia

The overall process of tissue deterioration that occurs with aging is called Senescence .

 Inflammaging describes a low grade chronic systemic inflammation without the presence of overt infection.

Deep Fascia: Anatomical and Physiological Features

Fibroblasts-Type of cell that contributes to the creation and formation of all components of connective tissue

Adipocytes- Specialized cells responsible for fat formation

Macrophages- A large white blood cell that surrounds and digests microorganisms, removes dead cells and communicates with other immune cells

chondroblasts/chondrocytes, -Specialized cells responsible for cartilage formation. Help to maintain healthy cartilage and fix damaged cartilage

Osteoblasts/Osteocytes- Mature bone cells found inside bone. Represent 90% to 95% of total bone cells

Collagen - A type of protein fiber found throughout the entire body (connective tissues, tendons, ligaments, bone and cartilage). Provides structure and support to fascia; greek word for glue. Secreted from Fibroblasts

Elastin- Type of protein fiber that exists in connective tissue. Less common compared to collagen. Released from fibroblasts. Gives fascia its viscoelastic properties

Ground substance - An amorphous gel found between cells and fibers, in the extracellular space. It is transparent, colourless and odourless

Glycosaminoglycan -Also called GAG molecules, these are long linear polysaccharides found throughout connective tissue

Proprioception

• Proprioception nerves are found in the skin, joints, muscles and fascia (i.e. mechanoreceptors)

• Relay joint position, limb movement, overall load

• Info sent back to CNS –combined with info from visual and vestibular systems

• Disfunction can lead to dizziness, balance problems, veryigo

Mechanotransduction

• M.= conversion mechanical stimulus into chemical activity

• Myosin and Actin Interaction - Muscular Tension — which leads to Isometric or Concentric contraction

This process involves Calcium ion and ATP molecule

Fascia shares in the production of tension and force

Primary Role of Fascia in Exercise 

• Fibrous components of fascia allows it to function alongside muscle tissue during exercise

• Creates lines of tension (fascial lines) alongside muscles

• Significant sensory input to CNS

• Stores stretch or load as mechanical energy (Biotensegrity mode) due to collagen and elastin  

• Fascial fibers spring back when tension is removed — Collagen and Elastin

• Ability of fascia to spring back after load or stretch can produce more forceful movements when trained along fascial lines. 

Need to consider role of fascia when training for sport or exercise.

Use principle of progressive overload to build more load tolerance in fascia.

More parallel collagen fibers are added.

• Need to be aware of direction of collagen fibers

• Intramuscular fascia + muscle fibers - force generating structure

• Fascia fluid dissipates energy

• Elastic component stores and releases mechanical energy 

• Fascia is connective tissue​

• ​Fascia can be broken up into groups: superficial and deep fascia​

• Each play different roles in the body​

• ​Fascia has cellular components, fibrous components and extracellular fluid ​

• Give the tissue its functional characteristics​

• ​Plays a primary role with proprioception and exercise along with muscles (not independent of)​

• ​Many pathologies related to fascia​

• Densification vs. Fibro

• .

Superficial Fascia vs. Deep Fascia

• SF:

• -can be manipulated through the skin

• -Contains fat

• -is loose connective tissue

• -doesn’t store mechanical energy

• -has random fiber patterns

• DF:

• -has 2-3 layers of Collagen Fibers (fibers run at different angles)

• -more dense than SF

• -Two types of DF: Aponeurotic and Epimysial

• -contains hyaluronic acid

Fascia related pathology

SIMILAR SENSATIONS, SIGNS AND SYMPTOMS

Hard to tell the difference

Need to look in microscope

Chronic densification

Insulin resistance and diabetes 

is a disease associated with the bodies, inability to regulate blood sugar. Whether it’s type one or type two,we know that diabetes will result in body changes occurring in all areas of the body including the structure and function of fascia. 

With the availability of excessive sugar, a process known as glycation occurs to the proteins of fascia. This process causes unnatural additional bonds to occur in the structure, which ultimately alters the structure and function of the proteins themselves. Specifically there is a switch in the type of collagen that gets created.  

90% of collagen in our connective tissue is type one.  Which is stiffer and found more so in ligaments and tendons. If glycation occurs the collagen type changes resulting in functional changes to the tissue itself.  

There is a decrease in the amount one of collagen type 1 and an increase in the collagen type 3 and 4. 

This could decrease tissue strengths, which changes how the tissue functions.  Collagen glycation has been shown to change the structure of Deep facia.  This can result in thickness and fibrosis and ultimately signs and symptoms within the patient.

General trauma and surgery 

  

Damage to tissue, regardless of the mechanism, always causes an inflammatory reaction. Once this information or inflammatory response starts, the body will begin a protocol of healing. 

This is true with fascia. 

When damage to fascia has occurred, the healing process can lead to the fascia being restored. With trauma to any area there is a deposition of tissue over the wound to help with healing. 

We call it the scar

The scar is typically formed by collagen type 1 fibers. When Deep facia is disrupted, three sequential yet overlapping phases of the reparative wound healing process occur. 

They are the inflammatory phase or inflammation phase, proliferation phase, and the remodeling phase   

Each of these phases are responsible for different things. Each with their own cellular armies that come in to help.

Fibroblast come in and help 

For facia and the tissue to heal correctly it is fundamental that collagen be remodeled and realigned along the lines representing components of local tensile stress. 

Aging 

Aging can be described as the process of tissue change over time. It is a one-way process associated with profound structural and functional changes in any organism. 

Changes occur in every system of our body 

Sarcopenia is defined as a gradual loss in muscle mass occurring in humans during aging. It is detected in the third decade of life and progressively increases with age.

Senescence is the process of deterioration due to age. 

Senescence is associated with increased stiffness and reduced elasticity of fascia, as well as loss of skeletal muscle mass, strengths, and regenerative potential. 

Aging leads to physical brain changes like the motor cortex atrophying, reduced motor, cortical, excitability, and plasticity, thus leading to accumulation of denervated muscle fibers. 

 as a result, the magnitude of force generated by neuromuscular apparatus, it’s a transmission, along with myofascial chain, joint mobility and movement coordination are impaired. 

It has been estimated that during aging there is a 30 to 50% reduction in the number and 10 to 40% decrease in size of skeletal muscle fibers, which is associated with decay in muscle performance. 

In particular reduction in skeletal muscle mass has been estimated to be 0.37 and 0.47 per year in woman and in men, respectively 

Aging also results in modification of cells and extracellular matrix of myofascia and tendons.

as mentioned previously, muscular fascia is composed of many different molecules. 

Fascia due to its structural composition has elastic, viscoelastic and plastic properties that strongly influence the biomechanical features of locomotory  apparatus. 

The result is an increase in the sickness and the amount of collagen cross-linking, which leads to elasticity decreasing with age. 

Additionally, decomposition of the muscular connective varies   As an example - the amount of collagen type four rises and that of type six produces. 

As a result, the extracellular matrix becomes more rigid and muscles increase their stiffness, thus resulting in impaired muscle function. 

A decrease in the number of fiberblasts and stem cells in the tendon during aging has also been reported. 

Reduced elasticity and increased stiffness of the aged muscular skeletal system can also be caused by the generation of connective tissue, which leads to reduced joint mobility in the elderly  

Appropriate preparation of fascial structures by warm-up and stretching protocols is essential for optimal results in minimal risk of injury in physical exercise exercises for older adults. 

Fascial tissue can densify and develop fibrosis with age, thus reducing muscular force production and joint range of motion

Moreover, decreased physical mobility in the elderly could be partially Explained by increased stiffness and reduced elasticity of the extracellular matrix due to dehydration and increased collagen content  

A key feature of aging tissue is so called inflammaging, which describes a low-grade chronic system inflammation in the absence of infection. 

Chronic inflammation influences tissue function, via several mechanisms. 

most of the inflammatory responses take place in the extra cellular matrix. 

which can interact with immune cells and change their functions. 

And thereby influencing tissue regeneration. 

Although early inflammation after tissue damage is important for remodeling and adaptation, decreased inflammation seems to be associated with improved tissue regeneration and gain of muscle strengths. 

MODULE 4

• the relationship between fascia and the nervous system, in particular the Autonomic Nervous System. 

• The influence of fascia on physiological and emotional states is discussed as well as theory behind how this connection came into existence.

Learning objectives

• examining the anatomical and physiological connections between fascia and the nervous system 

• Understand the autonomic nervous system‘s role in regulating physiological and behavior behavioral responses

• Investigate the role of fascia in mediating the body’s, physiological, and emotional states. And thus resilience in everyday life.

• The Polyvagal theory and how it points to the impact of fascial manipulation on autonomic regulation and emotional well-being

• Learn how to evaluate a client’s readiness to train, as it pertains to the state of their nervous system

Overview

• components of the nervous system

• How the nervous system works

• Nervous system and fascia connection

• Fascia and manuel release techniques

 

Structural and Functional Components of the Nervous System

The Nervous System plays a major role ​in

•  processing incoming information (from inside and outside the body) ​and determining a response. ​

• Regulates automatic processes in the body

Structural Components of the Nervous System =Peripheral+Central

Central Nervous System 

The Central Nervous System consists of two structures:  

The Brain - a structure composed of billions of interconnected neurons, or nerve cells, contained in the skull. It functions as the coordinating center for almost all of our body's functions

The Spinal cord - a bundled network of nerve fibers, connecting most parts of our body to the brain

Somatic Nervous System 

The Somatic Nervous System is the voluntary system.
This system allows our muscles and brain to communicate with each other. 

For example, the Somatic System helps our brain and spinal cord send signals to the muscles to help them move. It also sends information from the body back to the brain and spinal cord.

Autonomic Nervous System 

The Autonomic Nervous System, or ANS, is the involuntary nervous system. Essentially, the structures that run our body without us having to intentionally think about them.

In addition to controlling the glands and internal organs, such as the heart, lungs and digestive system, this system also helps us scan, interpret, and respond to danger cues.

There are 3 systems within the ANS - click the tiles below to learn more about them.
Sympathetic Nervous System 

This system is involved in arousing our bodies to respond by mobilizing us to move in dangerous situations. Many refer to this system as prompting our "fight or flight" reactions to danger cues in the environment. 

It is responsible for activating our adrenal glands to release epinephrine into the bloodstream, which we experience as an adrenaline rush. 

Peripheral=Autonomic+Somatic

Peripheral Nervous System = all nerves outside the brain and spinal cord, connects the CNS to the body structures.

Somatic Nervous System (functional)

The Somatic Nervous System is the voluntary system.
This system allows our muscles and brain to communicate with each other. 

For example, the Somatic System helps our brain and spinal cord send signals to the muscles to help them move. It also sends information from the body back to the brain and spinal cord.

Autonomic (ANS) =Sympathetic+Parasympathetic+Enteric

Autonomic:

• Involuntary

• Controls the glands and internal organs

• Unconscious processes

• Scans and interprets respond to danger

Sympathetic Nervous System (SNS)

This system is involved in arousing our bodies to respond by mobilizing us to move in dangerous situations. Many refer to this system as prompting our "fight or flight" reactions to danger cues in the environment. 

It is responsible for activating our adrenal glands to release epinephrine into the bloodstream, which we experience as an adrenaline rush. 

Parasympathetic Nervous System (PSNS)

The Parasympathetic Nervous System is involved in calming our bodies, conserving energy as it begins to do things like slow our heart rate, regulate digestion, and lower blood pressure.

 

Some refer to this system as the "rest and digest" system. As we begin to read that a cue is not dangerous, our body begins to calm with the help of our Parasympathetic Nervous System.

The Enteric nervous system (ENS) is a complex network of neurons within the gastrointestinal tract, often referred to as the "second brain," that regulates digestive functions independently of the central nervous system. It controls processes like digestion, motility, and secretion, and can also communicate with the brain via the vagus nerve

 

Nervous System Function 

Nerves/neurons

• Structural and functional units of the nervous system

• Most nerves have both afferent and efferent fibers

• Receive information from the internal or external environment via afferent fibers.

• That information gets interpreted, and a response is sent along the efferent fibers.

• Nervous system interprets those signals (process)

• Creates motor output response based on safety (efferent)

 

It also regulates the automatic processes in our body, ​such as heart rate.  

Neuroception is an action within the autonomic nervous system.

It’s a process by which we scan the environment for Cues.

Through this process, we experience the world - as we unconsciously scan situations And individuals to determine if they are safe or dangerous.

Neuroception is happening all the time even without us being Aware.

Just as we can breathe without telling yourselves to take a breath

We continuously scan our environment for cues without intentionally telling ourselves to do so.

Polyvagal Theory

Nervous System Stages

The Polyvagal Theory ​describes 3 important ​stages in the development ​of the Autonomic Nervous System (hierarchy)

Immobilisation/Dorsal Response:

- Oldest pathway

-Respond to fear by becoming frozen, numb or shutting down

Mobilization/Sympathetic Response:

-Second pathway to develop

-Mobilize to fight the threat or flight

Social engagement/Ventral Response:

-Most recent pathway to evolve

-Elicits feeling of calm, connection and engagement

 

Neuroception 

An unconscious process that occurs within the autonomic nervous system whereby we read incoming signals to determine if they are safe or dangerous

Sensory Nerves

Senses come throughout the body

• Mechanoreceptors (pressure)

• Photoreceptors respond to light

• Tactile receptors respond to touch,texture

• Chemoreceptors are stimulated by chemicals (oils, ointments, or lotions)

• Nociceptors pick up on threats in the environment.

• Thermoreceptors respond to temperature.

Evaluate Your Client’s Readiness to Train as It Pertains to Their Nervous System.

• Fascia tissue is highly innervated.

• Hundreds of millions of nerve endings throughout fascial tissue in the body

• Richest sensory tissue in the body next to skin.

• Some fascia is more innervated than others

Visceral fascia

• surrounds organs

• has high autonomic nervous system (ANS) innervation

• Which allows the organs and the ANS to communicate and regulate their functioning such as heart rate and digestion

Superficial Fascia

• Contains Mechano and Thermal receptors, which are sensitive to pressure and temperature

Deep fascia

• helps regulate tension in nearby muscles to support their coordination

• Participates in nociception as it is innervated with sensory receptors that pick up on threats in our environment

Epimysial fascia

• Coordinates the action of various motor units of the underlying muscle.

• Encloses every single muscle and continues with the perimysium and endomysium which are fascial layers that further separate muscle layers into compartments of fascia

• Unites with the Deep Fascia through walls called intermuscular septums to support communication

Pathological Fascia

• increased sensory receptors. High sympathetic innervation in the fascia of the lower back - the thoracolumbar fascia. Strong connection between stress and back pain.(manual release techniques.)

Fascia and Manual Release

• stimulating fascia signals a ANS to shut down and go into parasympathetic mode.

• Leads to a sense of rest, relaxation, and recovery.

• Leads to overall improvement in mental and emotional well-being

Benefits of Manual Release

• breaks up adhesions

• Promotes fascial mobility

• Decrease pain

• Improve flexibility

• Enhance overall function

• Increase range of motion

• Increase athletic performance

• Decrease risk of injury

• Facilitate the flow of fluids within the body, for example blood and lymph

• This can help decrease information and improve tissue healing

Evaluate Your Nervous System State​

Fight-Flight state (Sympathetic state):

• are your thoughts are racing?

• Do you feel you have to have control or things will not be OK?

• Do you have a lot of tension in your body?

• Is your heart racing?

Your Parasympathetic system might be on overdrive (Dorsal state):

• Does everything feel hard and impossible?

• Do you feel tired even when you have slept?

• Do you feel numb, out of it and not really here?

• Do people in the world feel far away?

Freeze/Fawn state:

• Does it feel hard to focus?

• Does it feel like you’re swimming upstream against major currents to get tasks done?

• Do all of the things you need to get done lead to overwhelm and then nothing gets done?

• Does it feel like there are opposing forces working inside you?

Nervous System Dysregulation

An imbalance between the sympathetic and parasympathetic components of the autonomic nervous system that can cause physical, mental and psychological issues 

 Symptoms of Nervous System Dysregulation

• Tingling or numbness in body parts ​

• Frequent headaches or migraines ​

• Difficulty sleeping or disrupted sleep​

• Difficulty concentrating ​

• Anxiety, stress, restlessness or panic

quiz

Nervous System Dysregulation:

Imbalance between the sympathetic and parasympathetic nervous systems, which can negatively affect health.

Central nervous system:

Brain and spinal cord

Peripheral nervous system :

All the nerves outside of the brain and spinal cord.

Somatic and Autonomic Nervous Systems:

Functional components of the nervous system.

Afferent Nerve Fibers:

Sensory receptors of the nerves

Efferent nerve fibers:

Motor receptors of the nerves

Neuroception:

Unconscious process where the nervous system scans the environment for danger cues

Proprioception:

Sensory receptors that detect position changes in the body

Mechanoceptors:

Sensory receptors that deduct touch, pressure, texture.

Nociceptors

Sensory receptors that detect threat to the body

Vagus Nerve Assessment

KEY CONCEPTS:

• fascia plays, different roles, depending on where it is in the body

• Taking care of fascia equates to caring for the nervous system

• Manual release techniques are key to simulating, fascia and improving overall mental and emotional well-being

• The nervous system is the communication pathway between the body and brain

• Sensory nerves are located throughout the body, including fascia, they send information to the brain about temperature pain, etc.

• Fascia sends information to the brain about the environment, both internal and external

TERMINOLOGY

Afferent Nerve Fibers

Sensory receptors of nerve cells (body to brain) 

Efferent Nerve Fibers

Motor receptors of nerve cells (brain to body) 

Mechanoreceptors

Pressure. Sensory receptors that send information on touch, pressure, stretch and motion to the central nervous system

Nociceptors

Threat in environment. Sensory receptors that detect threat to the body and send that information to the brain 

Photoreceptors

Light. Sensory receptors found in the retina that send information on light to the central nervous system 

Proprioceptors are sensory receptors that provide the brain with information about the body's position and movement in space

Tactile Receptors

Touch, Texture. Sensory receptors that send information on touch to the central nervous system

Thermoreceptors

Temperature. Sensory receptors that detect changes in temperature and send that information to the brain 

Vagus Nerve

Cranial nerve # 10 that innervates the major organs of the body, longest of the cranial nerves

MODULE 5

Influencing Healthy Fascia

- lifestyle behaviours that impact the health of fascia both positively and negatively. 

- Physical activity, exercise and manual therapy techniques, nutrition and sleep patterns.

- movement Isn't simply a result from muscle contraction but also involves the tensegrity characteristics of fascia.

 

OVERVIEW

 WHAT IS HEALTHY FASCIA?

• wet , fluid, hydrated

• Springy, elastic, easily glides across tissue

• Continuous ability to adapt

 Healthy Fascia

• Enhances muscle force transmission and absorption

• Encourages the tissues to slide and glide along each other smoothly

• Supports the movement of fluids as well as nutrient delivery and tissue waste removal

WHAT IS MOVEMENT?

• Fascia produces tension and compression to create movement (Tensegrity)

• Fascia distributes forces and tensions during movement, making sure everything stays in place and works together

• Movement in one area of the body affects other areas

UNHEALTHY MOVEMENT PATTERNS:

• Excessively repetitive movements, postures, or motions 

• Excessive fitness training or physical labour. It all can strain tissues esp. If there is no adequate recovery. This can cause inflammatory responses and tissue adhesions.pain, stiffness, reduced flexibility. Can also cause an actual change to movement patterns to those that are less desirable.

• Lack of movement or staying in any position for too long- like sitting at the desk all day- can result in poor posture and cause fascial tissue to become dehydrated, tense and restricted, or adhesive. Immobility reduces blood flow and oxygen supply to the impacted tissues and muscles, reducing their ability to glide or slide smoothly.  

• Injury can cause an inflammatory response and change the fascia, contributing to instability and  further injuries or pain. 

MOVEMENT TO PROMOTE HEALTHY FASCIA

• Rebounding

• Springy type of movement (bouncing with soft, quiet landing)

• Functional training patterns

• Full body multi-joint, multi-planar movements, using compound movements and exercise.

STABILITY TRAINING:

• Improves balance and reaction time, ultimately-a connection between fascial tissue and the nervous system

• The fascial tissue adapts and changes over time and the nervous system learns and adapts by improving its communication with the muscles and the fascia.  

• We become more stable, coordinated, supported,  and confident in our movements.

DYNAMIC STRETCH   

 A type of stretching where we move our body while stretching. Helps to improve flexibility, loosen tight muscles, and warm up the body before exercise or physical activity. Involves fluid movements, like leg swings or arm circles. 

• Stimulates the flow of blood and nutrient-rich fluid to the connective tissues, which helps to keep fascia hydrated, supple, and flexible.

• Rehydrate fascia

• Slow movements with multiple directions, angles and rotational movements

• Fast dynamic stretch can also be used and is safe with warm muscles.

POWER TRAINING:

• Helps to revive the Recoil effect of fascia, because it encourages the flow of fluids  throughout the tissue. 

• In particularly timing of the stretch shortening component (pre-tensioning of the muscle in the opposite direction to the actual movement) is key, the focus is to avoid relying on the muscles to create the movement. But rather invoke the fascial recoil effect.

•  The motion is fluid and comfortable.  

Stretch-Shortening Cycle

How the muscles and tendons work together to produce powerful movements. The muscle lengthens, or stretches, and then quickly contracts, or shortens. Cycle allows us to jump higher, run faster, and perform explosive movements.

YOGA

   

PROPRIOCEPTION AND FASCIA

• Skin and fascia have a proprioceptive role

• Can be trained by drawing attention to the felt sense of movement. Use tactile and verbal cues to evoke sensory feelings (touch, prop, sight, sound, smell) 

OTHER FACTORS THAT INFLUENCE HEALTHY FASCIA

• HYDRATION

• DIET-inflammatory food-highly processed, or high-fat foods contribute to the production of free-radicals in the body (unstable molecules that can damage the cells, including fascial cells)    

• SUFFICIENT SLEEP (healing mode, tissue gets repaired). Lack of sleep - increased level of stress hormones-cortisol-can contribute to inflammation and muscle tension=tightness and stiffness in the tissue. Can also affect the body’s ability to regulate pain, pain perception can become heightened.

• HEAT. increases elasticity of fascia 

• SOFT TISSUE WORK. massage, self-myofascial release techniques. To restore the fascial tissue by applying pressure and movement to release tension and improve circulation. This can help reduce stiffness and soreness by promoting better flexibility and overall comfort. 

WELLNESS

HOLISTIC APPROACH TO FASCIA

• Physical

• Spiritual. Connection to self, others, nature, divinity. Provides protection, union, help and guidance from an outside source. Be in a “movement moment” 

• Mental. Your thoughts. Sorts and defines all experiences, helps you form mental images of the world based on your needs and wants, and how you project your ideas and sense of self

• Emotional. Bridge between the physical and mental. Reflect our feelings and relationship to all things. Connected to NS, hormone production, even the sensation of touch.There is a deep connection between the nervous system and fascia. Feelings affect fascia, either positively or negatively.​

Emotional Influence on Healthy Fascia

Trauma -experience of threat, disconnection, isolation, or immobilization. Results in chronic dysregulation of the nervous syste, endocrine system, immune system, heart or spirit.

Anxiety

Inability to relax

Stress 

A severe or distressing experience that can cause physical or emotional harm, for example, an injury, accident, or a very difficult event that affects our well-being. Can have lasting effects on our body and mind, and it's important to seek support and care in order to heal. 

Stress Bucket

The Stress Bucket Analogy includes the size of your stress bucket, the amount of water in the bucket, and a tap that allows water to drain from the bucket. The bucket represents each individual's ability to tolerate stress. The bigger the bucket the higher the stress tolerance. This reflects the idea that your ability to deal with stress is impacted by your genetics, personality, and life events. No one person's stress bucket will be the same size. ​

The water that is in the stress bucket represents all the stress in your life, both short term and long term. ​

The tap releases water from the bucket, which represents the coping strategies you employ to help deal with your stress and minimize water from overflowing (experiencing too much stress). 

The Stress Bucket Analogy is a resource we encourage you to share with participants and clients. A reminder once again, it is not within your scope of practice to diagnose, but supporting your participants and clients to seek out supports they require definitely is.​

Job: Lack of movement or staying in any position for too long, like sitting at a desk day in and day out, can result in poor posture and cause the fascial tissue to become dehydrated, tense and restricted (adhesive). 

 

Immobility reduces blood flow and oxygen supply to the impacted tissues and muscles, reducing its ability to glide and slide smoothly. ​

Finances: Financial stability can mean something different for everyone, but can entail having sufficient funds to meet your needs and even some wants.

Not being able to meet your basic needs can be overwhelming and stressful.

Relationships: Relationships can support in a similar manner as family. They can be a helping hand or simply be there to listen to your concerns.

Can be stressful if you lose a relationship, they reject you or they are strained.  

Family:  Family can be supportive during challenging times and be a helping hand or simply a listening ear. 

Can be stressful if relationships are strained or you lose a member of your family.

Exercise :Movement is key to healthy fascia. Exercise and movements aim to place optimal amounts of tension or stress through the tissues so they build up and become stronger. Without the ideal amount of stress they maladapt and become less tolerant, leaving them more prone to getting injured.. 

Meditation: Meditation can mean different things for different people but can involve repeating a mantra, soothing sound or music, or even just enjoying quiet time so you can focus on being in the moment.

Massage: Regular bodywork feels good and helps keep fascia healthy by improving circulation and blood flow through the tissues.

Counseling: Speaking to a professional counselor or psychologist can help process and make sense of thoughts or feelings that are challenging you.

Time away:Whether its an hour, a day or a week, spending time away from daily life and its challenges can leave you feeling refreshed and revived to once again tackle the daily grind.

Health: Having optimal health means having a balance between the components of wellness; spiritual, emotional, physical, mental, social environmental and occupation.

If you or a loved one becomes ill it can be very stressful.

Rate Your Threat Activity Sheet

To narrow down the stress triggers in your world, we have a Lifestyle Assessment Tool as a resource. This tool helps you reflect on the areas that are causing you stress, and the amount of stress each area brings you. Take an opportunity to complete the lifestyle assessment and then reflect on any changes you may want to consider.​

Fascia Wellness Activity

Caring for you also cares for your fascia. You can do this with the following lifestyle habits:

• Move regularly and stretch

• Stay hydrated

• Get adequate rest

• Practice self myofascial release

• Eat healthy foods

• Get regular body work

Self-Myofascial Release (SMR) & Movement Strategies​

Module 6

• the prescription for manual release techniques

• various tools and methods of manual release.

• Mobility and stability techniques to support fascia health

LEARNING OUTCOMES:

• Understand the principles of myofascial release

• Recognize common myofascial restrictions in the neck, shoulders back hips, and extremities

• Become aware of contradictions related to myofascial release techniques

• Recognize when to modify or avoid specific myofascial release techniques based on client’s conditions and situations

• Learn self-myofascial, release, compression,mobility, and stability strategy

• Enhance communication skills to effectively explain, myofascial release concepts, and techniques

OVERVIEW

• what is myofascial release?

• Principles of SMR

• Application guidelines: minimum effective dosage (MED). And also FITT principle

• Manual therapy tools, and my facial release techniques

• Demonstrate SMR techniques

• Movement strategies to improve mobility and stability

• Precautions and contraindications for myofascial release

MYOFASCIAL RELEASE:

• safe and effective hands-on technique

• Applies gentle sustained pressure to fascial tissue restrictions to eliminate pain and restore motion

• Essential component is the duration of pressure. The key is to hold gentle pressure for an extended period of time allowing the fascia to elongate

• No one to or technique will work for everyone

Why does self myofascial release work?

• works through the process of autogenic inhibition (the process by which the neural impulses at signal tension sent by the Goldy tendon organs become greater than impulses that cause muscles to contract which sent by muscle spindles)

• The result is an inhibitory effect to the muscle fibers And the muscles relax to avoid injury

• Self facial release technique improve The local myofascial tissue function by shutting down the autonomic nervous system. So the muscle can lengthen, unknot, and realign

PRINCIPLES OF SELF MYOFASCIAL RELEASE:

• Self-Myofascial Release works through the process of autogenic inhibition to calm the muscles and create a sense of well being throughout the body

• The Minimum Effective Dosage was described using the FITT principle (frequency, intensity, time/duration, type)

• Remember to consider the precautions and contraindications to SMR when considering whether to use it on yourself or with clients

.

Adhesions and restrictions in fascia

• adhesions and restrictions in fascia occur due to acute and or chronic reasons

• Body injury due to repetitive actions or stress often combined with a lack of adequate recovery

  

DAVIS’s LAW and CUMULATIVE INJURY CYCLE

• injury leads to increased likelihood of re-injury

• Taking time to rest and heal is the key

• Davis law:

• Body’s soft tissues adapt based on the demands placed on them

• Provides a pathway to help find likely adhesions

FITT

FREQUENCY - Daily 

NTENSITY - Somewhat uncomfortable, can still relax and breathe 

TIME

- 1 set

- 90-120 seconds per muscle group, 

- 30 sec to 2 min - optimal results

- 5-10 min total 

- 4-6 active rolls per area, holding on areas of discomfort 

TYPE - Foam rollers, massage balls, handheld rollers, vibration rollers

MED

Pressure

• Diameter x Tool density

• Varies with comfort level, pain threshold, etc.

Density:

• softer = more moderate densities

Diameter:

• smaller diameter gives more acute pressure, influences deeper tissue layer

• Larger diameter hits wider portions of superficial layers

Texture:

• variable results

Manual Therapy Tools

Stick-handheld device that can be used like a rolling pin. Best for lower legs especially the calves 

Vibration therapy tool- deliver rapid high frequency vibrations to the affected area, which can help to break up adhesions that are causing pain and discomfort. Come in a variety of forms, from handheld versions to larger devices like massage guns, and can be used on various parts of the body, including the back, legs, and arms. 

 Hands

Massage technique that involves applying sustained pressure to specific areas of tightness or discomfort in the muscles and fascia. Gentle pressure is applied with fingers, palms, or even elbows along the affected area. Using a stretching or pulling movement is encouraged to release tension. Can be highly effective way to address muscle tension and promote overall relaxation and wellness.

Electrotherapy

Involves the use of electrical stimulation to target areas of muscle tension and tightness, electrodes are placed on the skin to deliver electrical impulses to the affected muscles and fascia. Help to reduce muscle spasms, increase blood flow, and encourage muscle relaxation. Stimulate the release of endorphins, the body’s natural pain relievers, promoting a sense of well-being.

Gua Sha

Offer a soothing touch to tight and knotted muscles, helping to release stored tension and promote a sense of relaxation. Can sculpt and smooth out areas of discomfort, allowing the body's natural healing processes to begin

Facial roller

Skincare tool used for facial massage and skincare routines. Typically consists of a roller with one or two smooth, rounded heads made of materials such as jade, rose quartz, or stainless steel. Designed to gently roll over the skin, providing a cooling, soothing effect. Believed to offer multiple benefits for the skin; can help improve blood circulation, decrease puffiness, and promote lymphatic drainage

Rollers and balls

Offer a pathway to address tightness, tension and restrictions within fascia. Help release adhesions, improve blood flow, enhance the flexibility and mobility of the body. Allow the fascia to soften and regain its natural elasticity. Promotes physical healing, a deep sense of connection and mindfulness.

Cupping

Specialized cups are placed on the skin to create a suction effect. Targets and stretches the fascia. Pulling action helps to alleviate tightness, reduce pain, and improve circulation, allowing the body to heal more effectively, release adhesions and promote the flow of energy.

Peanut

Double-ball tool designed to apply pressure in a specific area, allowing for concentrated release of tension and adhesions within fascia. Placed between the muscles or along the spine and rolled, it compresses and releases to alleviate tightness, improve circulation, and stimulate the nervous system

QUIZ

Identify which component of the FITT principle each example applies to 

Daily - FREQUENCY

Somewhat uncomfortable, can still relax and breathe - INTENSITY 

1 set, 90-120 seconds per muscle group,  4-6 active rolls per area, holding on areas of discomfort - TIME

Foam rollers, massage balls, handheld rollers, vibration rollers -TYPE

PRECAUTIONS and CONTRAINDICATIONS

PRECAUTIONS:

Local tissue inflammation

Hypertension

Diabetes

Varicose veins

Scoliosis

Fibromyalgia

Recent injuries/surgeries

CONTRAINDICATIONS:

Open wounds

Pregnancy

Bone fractures

Deep vein thrombosis

Myositis ossificans

Osteomyelitis

Osteoporosis

Bleeding disorders

Cancer or malignancy

Connective tissue disorders 

Screen for precautions and contraindications prior to using any MRT on your own, or with others.

It is important to check with a health care professional.

TERMINOLOGY

Myofascial Release Therapy

Massage treatment-based therapy where the focus is to create change in the myofascial component of the tissue, restoring mobility and tissue tolerance

Muscle Spindles

Stretch receptors that run parallel to muscle fibers that send information on changes in muscle length  

Minimum Effective Dosage (MED)

The minimum effective dose of an input required to receive a desired outcome 

Golgi Tendon Organs

Sensory mechanoreceptors located near muscle tendons 

Davis’s Law

The body’s tissues adapt based on the demands placed upon them  

Cumulative Injury Cycle

When an injury occurs, if it doesn’t receive enough time to recover then it is more likely to be injured again 

Autogenic Inhibition

Golgi tendon organs sense the development of high tension and send a signal to the muscle to relax