Strong Hips for Stability
February 19, 2016
Under your skin, throughout your entire body is densely packed collagen that gives our body its human shape. This substance is called fascia. Crisscrossing like a web, pockets of fascia encases your bones, muscles, joints, nerves and organs – protecting them and keeping them separated. A common scientific definition for fascia is: the uninterrupted body-wide tensional network that surrounds and penetrates all structures from head to toe. It is everywhere, its structure creates our movement patterns. Arguably, fascia affects every system of the body and every aspect of our health.
Healthy fascia is critically important for endurance athletes. Several factors, such as prolonged sitting, infrequent movement, poor posture, lack of flexibility or mobility, and repetitive movements can lock fascial fibers into place as they adhere together. An impact injury or repetitive stress causes the fascial fibers to thicken into adhesions. When this happens, movement is restricted, performance decreases, and risk of discomfort and injury heightens.
How to show your fascia some love
Our fascia is what gives us the freedom of movement and the ability to enjoy our sport! As endurance athletes, repetitive motion is what we do. Yes, it rewards our health, but it can be hard on our bodies. Here are several effective strategies that athletes can integrate into their regimen to strengthen their fascia and also encourage healthy supple tissue.
Stretching: Incorporate regular stretching into your warm-up (dynamic movements) and as part of your regular daily routine to maintain flexibility and prevent fascial adhesions.
Foam Rolling: Foam rolling is a self-induced massage technique that can decrease muscle soreness, improve muscle activation, and increase range of motion.
Mobility Training: Newer to the scene, but supported by science, mobility training builds strength and flexibility, by moving joints through their full range of motion. It enhances musculoskeletal functionality, fascial health, and overall well-being
Yoga: Practicing yoga can help improve flexibility, mobility, and circulation throughout the body, benefiting the health of your fascia. Yin Yoga is often suggested as a beneficial practice for athletes.
Pilates: By combining slow movements, muscle contractions and deep breathing, authentic Pilates is considered to be a fascial focused exercise program.
Myofascial Release Tools: Utilize tools such as massage balls, percussion guns, therapy sticks, gua-sha tools, or specialized myofascial release techniques, such as voodoo flossing to target specific areas of tension in the fascia.
Hydration and Nutrition: Staying well-hydrated and maintaining a balanced high-protein diet with plenty of fiber supports the entire system. Remember, junk in, junk out.
Multi-directional Dynamic Movement: Unloaded dynamic movements like lunges in all directions, push-ups with the hands in different positions, and incorporating twists into squats or planks place different loads onto the tissues, helping your fascia to become more adaptive.
Plyometrics: plyometric movements such as skipping, hopping and bounding do more than just help improve running technique. Plyos also boost the elastic recoil capacity of your fascia. increase elasticity, improve movement skill and develop the structural integrity to resist injuries like pulls or strains
Mindfulness: There is no denying the powerful mind-body connection. Studies support practices such as deep breathing, meditation, and relaxation techniques can help reduce stress and tension in the body, benefiting the health of your fascia.
Thermotherapy: Alternating between hot and cold treatments, such as hot baths, heat packs, cold plunge baths, ice packs, etc. can help improve circulation, reduce muscle inflammation, and stimulate recovery in different ways.
Positional Awareness: Pay attention to the positions you put your body into for extended periods. Take frequent walk breaks if your job requires sitting for extended periods. Note your posture throughout the day to prevent excessive strain on the fascia and promote proper alignment.
Massage: Schedule regular massages with a qualified therapist to release tension in the fascia and promote relaxation.
Don’t Skip Rest Day: Allow adequate time for recovery between training sessions to support the fascial repair processes.
RESOURCES:
- Wilke J, Hespanhol L, Behrens M. Is It All About the Fascia? A Systematic Review and Meta-analysis of the Prevalence of Extramuscular Connective Tissue Lesions in Muscle Strain Injury. Orthop J Sports Med. 2019 Dec 24;7(12):2325967119888500. doi: 10.1177/2325967119888500. PMID: 31903399; PMCID: PMC6931154.
- Slomka G, Schleip R, Frei P, Kurpiers N, Krämer M, Bauermeister K, Bauermeister W. The Influence of Mobility Training on the Myofascial Structures of the Back and Extremities. J Clin Med. 2024 Jan 6;13(2):329. doi: 10.3390/jcm13020329. PMID: 38256463; PMCID: PMC10816048.
- Daukantaitė D, Tellhed U, Maddux RE, Svensson T, Melander O. Five-week yin yoga-based interventions decreased plasma adrenomedullin and increased psychological health in stressed adults: A randomized controlled trial. PLoS One. 2018 Jul 18;13(7):e0200518. doi: 10.1371/journal.pone.0200518. PMID: 30020987; PMCID: PMC6051627.
- Pearcey GE, Bradbury-Squires DJ, Kawamoto JE, Drinkwater EJ, Behm DG, Button DC. Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. J Athl Train. 2015 Jan;50(1):5-13. doi: 10.4085/1062-6050-50.1.01. Epub 2014 Nov 21. PMID: 25415413; PMCID: PMC4299735.
- Panta P. The Possible Role of Meditation in Myofascial Pain Syndrome: A New Hypothesis. Indian J Palliat Care. 2017 Apr-Jun;23(2):180-187. doi: 10.4103/0973-1075.204239. PMID: 28503039; PMCID: PMC5412127.
