Fascia Facts

by Sonya Lefever, M.D., FACC

Fascia is a type of connective tissue found throughout the body that surrounds and supports every organ, muscle and blood vessel. Fascia is continuous, meaning that it literally connects the tips of one’s toes to the top of one’s head. It can also be a “structure” in and of itself; for example, the thick plantar fascia that is found on the bottom of the foot and stabilizes the arch. Fascia also separates muscles from each other, allowing them to work independently and move past each other smoothly.

When fascia is healthy, it is flexible, supple and glides. It stabilizes one’s body structures and gives them strength. It provides joint stability and improves circulation. It allows all the body systems to work together. When fascia is unhealthy, it is sticky, lumpy, tight and forms restrictions, adhesions and distortions. Unhealthy fascia is the cause of muscle knots and trigger points. It can lead to pain and limited mobility. The causes of unhealthy fascia are dehydration, a sedentary lifestyle, poor posture, unhealthy eating habits, poor sleep quality and stress.

Treatment of unhealthy fascia has not been widely studied, but there are things that we know help maintain healthy fascia or work to restore unhealthy fascia to a healthy state. A good rule of thumb is to drink half of your body weight in ounces of water a day and limit your caffeine intake. Stretch at least 10 minutes a day. Start (and continue) a mobility program. Use a foam roller to roll out tight muscles. Use a sauna if you have one available. Ice sore muscles, especially after working out. Ice has been shown to reduce inflammation, resulting in less swelling and pain. Engage in a minimum of 30 minutes of aerobic exercise at least five days a week. And, finally, try tai chi.

Tai chi is an ancient Chinese meditative practice consisting of slow, deliberate movements. The movements are balanced—left to right, up and down, front to back—reflecting the yin and yang in Chinese philosophy. Yin and yang is a dualistic concept, describing how opposite or contrary forces can be complementary, interconnected and interdependent. The yin and yang of tai chi is thought to be responsible for the movement of “chi”—vital energy, or that which gives life—through the body and can improve circulation, alignment, balance and restore and/or maintain good health.

Tai chi puts minimal stress on joints and gently stretches the fascia (in addition to muscles, ligaments, tendons and the spine). Additionally, it can improve flexibility, strength and balance. As a moving meditation, it has been shown to lower stress and anxiety, which translates into more restful and restorative sleep. In short, the practice of tai chi addresses almost every recommendation to maintain healthy fascia or restore unhealthy fascia back to a healthy state.

The Taoist Tai Chi Society will be starting introductory classes May 2 and 4 at two locations in Jacksonville: Riverside Park United Methodist Church, located at 819 Park Street, and St. Paul’s Episcopal Church, located at 5616 Atlantic Boulevard.

Sonya Lefever is a cardiologist who practices tai chi regularly. For more information about the classes, call 1-877-398-1108, email Jacksonville.fl@TaoistTaiChi.org or visit TaoistTaiChi.org See ad on page 15.