THE REMARKABLE SUPERFICIAL FASCIA
Superficial is an anatomical term that means closer to the surface, while fascia refers to a group of connective tissues that wrap things in the body.
Superficial fascia is our body’s version of the ugly duckling.
Why? Because it is different than the other tissues. It is thicker, and it contains the subcutaneous fat. In our Western culture’s preoccupation with thin, the superficial fascia has been persona non grata.
Entire industries have emerged to wage war on our sensitive superficial fascia. It has been crushed, cooked, frozen, beaten, hated, poisoned, cursed, cut, sucked out, and wished away. We assault it daily with foam rollers, assorted bats and scraping tools, and prolonged sitting on our butts.
But the day has come where our duckling is turning into a swan. We’re recognizing the special and almost magical properties that superficial fascia contains.
This is where acupuncture needles do their magic. Most of the lymphatic fluid flows through superficial fascia (about 70%), and other than the skin this is the only tissue that surrounds the body in a single continuous layer – like a big fluffy onesie. This layer is clearly integral to communication and energy flow within the body.
Being close to the body’s surface it has roles in temperature regulation, immune defences, and mechanical protection. Plus it is remarkably strong. You can literally pick someone up by their superficial fascia. If you try this with deep fascia it tears, and if you try it with muscle you end up with a messy paste.
Superficial fascia is loaded with sensory structures that give us information about our movement and body position. But there’s more. It picks up information that relates to perception and intuition. It’s how we know there’s a tiger hiding behind that bush.
To add to the mystery, anatomists don’t even agree on where it begins and ends.
Caring for our superficial fascia is in our highest interest. Give it lots of movement. Both active movement with exercise and sports, and passive movement like massage. The fascia itself needs to be supple but it also needs to be mobile relative to its neighbour the deep fascia. Superficial and deep fascia are normally connected by little connective tissue cords. Think of it like ropes that tie a boat to a dock. This allows some movement but also creates healthy and needed limits.
Abnormal restrictions between these layers is problematic. They become restricted through trauma and through inactivity, like bed rest. Bleeding between the layers is especially effective at creating unwanted adhesions. Without frequent movement the layers make additional chemical bonds between them. The result either way is that movement is harder and limited. We feel it as stiffness. It makes for less resilience in falls and accidents, and increases the harmful wear and tear on our parts.
This fascia loves to be gently pinched and rolled and massaged. It especially loves to be gently pulled apart. It does not love rough treatment. Each restriction has a very specific direction it needs a force applied in in order for it to release. Neighbouring restrictions all have unique directions. You need to deal with each restriction gently and individually.
If you are mobilizing your own superficial fascia (highly recommended), when you feel resistance, just stop and hold it at that first edge of resistance. Most restrictions will release within a minute or so if there isn’t too much tension on it. Note: If you are on blood thinner medication be sure to get instruction and supervision from one of your health professionals before doing this.
Know that superficial fascia varies in thickness throughout the body so the pressures and depths needed to mobilize it will change over different areas. It is thickest over the upper arms and torso and quite thin over the back of the hands and the top of the feet. It is also naturally thicker in females than in males, leading the anatomist Gil Hedley to suspect that superficial fascia is the seat of woman’s intuition.
There are many secrets yet to discover about superficial fascia. Expect the wisdom from health and exercise experts to change as new knowledge is discovered and integrated. Find a new use for your foam roller that doesn’t involve crushing your tissues and re-traumatizing your existing restrictions and you’ll be well on your way to moving well through the ages, and sharing a secret kinship with swans.
Jeff Harvie – Physiotherapist
BlueWater Physiotherapy
Bluewaterphysio.ca
