What Do You Know about Fascia?

Maybe we walked too fast on the way to the gym, or maybe we didn't know enough about our body so that we neglected a lot of details in the process and caused sports injuries unknowingly. Many sports injuries occur is not because we do not want to prevent them, but we have not yet fully understood some key points.

Especially for the muscular fascia, too many of us only know how to rush forward and practice hard, but neglect the maintenance of the muscular fascia, so the muscular fascia cannot be fully recovered. The supplement of diet after training is more about the repair of muscle energy and nervous system, but the physical extension and contraction of muscle fascia are not well-paid attention to. Today's topic is not about diet or training, it's about the relaxation of muscle fascia.


Muscle and Fascia

Muscles are composed of thousands of muscle fibers. The tension of muscle fibers makes the limbs and other parts of the human body move.

Muscle fibers are usually arranged in bundles and tightly bundled together. The outer layer is surrounded by connective tissue, which is also a component of the fascial network. The connective tissue that exists in and around muscles was once named fascia by medical experts. Later, the concept of fascia continued to develop, and the concept of the human fascia network was gradually derived.

The fascial network is subordinate to the motion system. In addition to generating a small pretension when the body is at rest, it is also of great significance in sports and strength training. Fascia and muscles are closely connected. Modern fascia theory proves that fascia not only wraps the muscles but also controls the shape of the muscles. The fascia around the muscle also plays an important role in the biomechanical function of the human body.


The role of fascia: fascia is contractible, and at the same time, when muscles contract, fascia can conduct force; fascia can maintain the shape of muscle tissue and make muscle fibers slide smoothly.


What causes muscle soreness?

The fascia actually contracts and relaxes like a muscle, but it is not as obedient as a muscle. It is not controlled by our consciousness, but it contracts when it is stimulated by tension or chemical substances.

If a rubber band is knotted in the middle, there will be a problem. Because the rubber band is shortened as a whole, the ductility becomes much worse, and at the same time, the normal elasticity of the rubber band is reduced. However, the tension generated by the rubber band with the same force will also produce a series of changes due to the shortening of the rubber band. The fascia of our human body is like a rubber band. In the normal state, the fascia can stretch and move without restriction. However, once there is a problem with the fascia, it loses its toughness like a rubber band and its activities are restricted.

If improper stimulation persists (maybe bad posture, wrong exercise pattern, more likely caused by physical injury.) The fascia will continue to shrink, unable to relax, and it will stick and shrink over time, and then feel tightness and soreness.

In other words, when doing exercise or in a long-term bad posture, it is like wearing a tight and inelastic plastic leather jacket on the outer layer of the muscles, which cannot be fully stretched and relaxed. Over time, it may limit physical activity and affect muscle function.


Therefore, it is not enough just to relax the muscles! If the outer fascia is not relaxed, the muscles will still shrink back, which is why the effect of stretching tendons is usually very short-lived.


How to avoid sports injuries?

 If asked how to avoid sports injuries, this is achieved through the relaxation of the self-fascia. Fascia relaxation refers to pressing the dense, restricted movement of the fascia and the lower muscles to reduce the tension of this part of the tissue and improve the relationship between muscle length and tension. 

Muscle fascia relaxation can be performed before and after training. So far, there is no relevant evidence that it is not feasible to perform muscle fascial relaxation every day. Therefore, it is recommended to maintain each part for 30 to 90 seconds at a time, 3 to 5 times a week, according to the degree of pain tolerance. Note that fascia relaxation is not the same as stretching. Stretching is to make the entire muscle tissue ductile and stretch the muscle tissue more. But the muscular fascia relaxes and deals more with local muscle tissue. It is recommended to relax the fascia and then stretch accordingly. When the two are combined, it will bring maximum mobility to the joint ligaments. The specific steps can be searched on YouTube or Google



The more we understand the body, the less likely it is to cause sports injuries, and the more we know how to train and recover scientifically. Although muscular fascia relaxation may seem like a small thing, a little carelessness can cause big problems. Before and after each training, take a few minutes to organize and regenerate the body muscles, which can not only avoid sports injuries but also improve sports performance. Don't neglect to relax the muscles and fascia. It's not a big deal, but do it steadily and take good care of your body scientifically.

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