Explore the fascia in anatomy. Understand what fascia is by definition, identify the fascia functions and learn how to improve fascia health in the body.
Updated: 02/02/2022
What is Fascia?
What is Fascia?
What is fascia? Fascia is a type of connective tissue that covers and connects all internal parts of the body. It connects muscles, internal organs, tendons, ligaments, and skin. It is primarily made of collagen, a tightly coiled protein that creates elastic and slippery fascial tissue. Collagen is produced by specialized cells in connective tissues called fibroblasts. Fascia is white when dissected in isolation but often looks light pink in the body due to the red muscle tissue behind it. Fascia is highly innervated and almost as sensitive as skin tissue.
There are four layers of fascia in the human body, all with slightly differing functions:
- Visceral fascia surrounds the viscera, or organs, of the body.
- Parietal fascia lines body cavities, like the cavities pictured in the diagram below.
- Deep fascia covers blood vessels, bones, muscles, and nerves.
- Superficial fascia is the outermost layer of fascia and connects skin to the tissue lying directly underneath.
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Fascia Pain
Layers of fascia slip smoothly against each other due to the biological lubricant hyaluronan. An excellent example of this concept is two latex balloons with baby oil rubbed against each other. There should be very little friction, easy movement, and separation between balloon cavities. Fascia function provides this easy movement and separates body components from the surrounding tissue, like organs and muscles.
Fascia pain occurs when the easy movement between fascia is disturbed. Pain can happen for a variety of reasons:
- Sticky or dried-up hyaluronan doesn't lubricate fascia movement and normal hyaluronan; this can result in muscle knots or muscles that bind in certain areas. These are called fascia adhesions.
- Repetitive movements for many hours per day can strain the fascia, resulting in pain and inflammation in the strained area.
- Surgeries or other traumatic injuries that damage the fascia can sometimes cause long-term pain.
- A sedentary lifestyle can also be the culprit of fascia pain because fascia requires some movement to work correctly.
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Fascia
Imagine your body being wrapped entirely in plastic wrap. When you tug on one part of the wrap, it will tighten elsewhere. If you tugged hard enough, the wrap could tear anywhere there is enough tension placed upon it. Your body actually has a system like this in place -- only it's on the inside where we can't see.
Fascia is internal connective tissue that wraps around organs, providing support and holding parts together. It has the appearance of a very thin spider web, connecting layers of muscle and surrounding all internal body tissues.
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Fascia in Anatomy
The anatomical definition of fascia is a sheath, covering, or sheet of connective tissue that encloses, separates, and attaches body components. These body components can be muscles, organs, skin, bones, or nerves. Typically developed and undamaged fascia is stretchy, flexible, slippery, coated in hyaluronan, and relaxed. It is relaxed, wavy and white in appearance. Healthy fascia will resist being pulled apart and can withstand considerable tension, helping to keep the body together during times of physical stress.
Some places inside the body, particularly the lower back and other aspects of the abdomen, have very thick sheets of fascia that hold muscles, vertebrae, and organs in place. Other areas have very thin layers of fascia, like directly under the skin. Every organ in the body is covered in one or several layers of fascia. For example, the lungs are separated from the thoracic cavity by the visceral pleura and then surrounded by fascia again by the fascia enclosing the entire thoracic cavity.
Fascia and Plantar Fasciitis
The bottom of the foot is held together by two ligaments called the long plantar ligament and the short plantar ligament. Together, they are called the plantar fascia ligaments and are surrounded by significant fascia. When this fascia on the bottom of the feet becomes torn or inflamed, a condition called plantar fasciitis develops due to strain. The strain can also cause microtears to occur. Plantar fasciitis is the most common type of fasciitis. However, other places in the body can experience similar strain, including the Achilles tendon; this means fasciitis can occur anywhere in the body.
Plantar fasciitis usually results in severe, stabbing pain on the bottom of the feet. This is usually found in the heel but can occur anywhere on the bottom of the foot. Doctors still do not understand why plantar fasciitis occurs in some people. However, it is more common in runners and people with obesity. The pain resulting from plantar fasciitis can halt normal ambulation, resulting in knee and hip problems.
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How to Improve Fascia Health
Keeping fascia healthy is an important part of any healthcare routine. Thankfully, many things are good for both the fascia and the body as a whole.
Here are some ideas to keep the body's fascia healthy:
- Fascia pain tends to decrease with movement because fascia operates best when lubricated and relaxed. Regular exercise is essential for keeping the fascia slippery and easy to move.
- Stretching is an incredible way to increase the flexibility and strength of fascia, notably thicker fascia like what is found in the lower back. Yoga and Pilates offer good ways to achieve this stretching.
- Good posture, particularly while sitting, keeps fascia in the correct place and correctly strengthens it. Slouching can result in a misplaced fascia that pulls the body downward.
- Properly hydrating the body with water can prevent fascia pain. The lubricant found between fascia layers (hyaluronan) can be too sticky if the body is not hydrated. This can eventually cause adhesions.
- Hot and cold therapies, like saunas and cryotherapy, can help maintain healthy fascia.
- Seek the help of a doctor or physical therapist if any fascia is injured to give the best chance of a full recovery.
Lesson Summary
Fascia anatomy shapes the entire body. Fascia is a sheath, covering, or sheet of connective tissue that encloses, separates and attaches body components. Every organ is covered in the fascia. Most muscles are surrounded by fascia. Each body cavity is lined with fascia. Fascia is elastic and provides smooth movement between body parts, mainly because a lubricant called _the body produces hyaluronan. Fascia is made primarily of collagen, a particularly coiled and stretchy protein. Normal collagen is relaxed, white, and wavy in appearance. Collagen is produced by fibroblast cells.
There are four categories of fascia.
- Visceral fascia surrounds the viscera, or organs, of the body.
- Superficial fascia is the outermost layer of fascia and connects skin to the tissue lying directly underneath.
- Parietal fascia lines body cavities, like the cavities pictured earlier in this lesson.
- Deep fascia covers blood vessels, bones, muscles, and nerves.
Fasciitis, or the painful straining or inflammation of the fascia, is most common in the bottoms of the feet. The strain, inflammation, or tearing of the fascia found in the bottom of the feet is called plantar fasciitis. It is extremely painful, causing shooting or stabbing pains throughout the bottoms of the feet but usually centered in the heels.
Fascia Elasticity
When in a normal, healthy state, fascia is somewhat relaxed and wavy, much like a gentle yet supportive hug. The elasticity of fascia is due to many interlocking collagen fibers, or strands of proteins that act like coiled springs: being strong, but stretchy. This allows the fascia to be responsive and flexible when it comes to movement and activity. But when excessive physical strain or trauma occurs, the fascia becomes tense and strained. This can not only cause pain and discomfort, but also limit the body's range of motion.
Fascia & Plantar Fasciitis
When fascia becomes overly strained, it can begin to tear. The 'coiled spring' of the collagen fibers are overstretched and become 'sprung'. This causes the fibers to be misaligned and unable to pull and stretch against each other normally. Pain and swelling can occur in the areas of strain.
This strain most commonly occurs across the bottoms of one's feet, resulting in a condition known as plantar fasciitis, in which the plantar fascia ligament becomes strained and inflamed. Athletes in particular can suffer from this problem, as they are more prone to excessive strain, but people who spend long hours on their feet, or very flat-footed individuals, can also experience plantar fasciitis. Because the feet are one of the most 'pointed' or strained extremities for the fascia, and they take more significant weight and strain than other parts of the body, they are a very sensitive area.
Lesson Summary
Fascia is a thin, delicate, stretchy webbing of tissue connecting or holding together all other tissues inside the body. It is very important in holding muscles, tendons, and other internal parts together, as well as ensuring healthy movement. When over-strained, fascia can tear, causing serious pain or injury, as in the case of plantar fasciitis, where the plantar fascia ligament becomes strained and inflamed.
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Video Transcript
Fascia
Imagine your body being wrapped entirely in plastic wrap. When you tug on one part of the wrap, it will tighten elsewhere. If you tugged hard enough, the wrap could tear anywhere there is enough tension placed upon it. Your body actually has a system like this in place -- only it's on the inside where we can't see.
Fascia is internal connective tissue that wraps around organs, providing support and holding parts together. It has the appearance of a very thin spider web, connecting layers of muscle and surrounding all internal body tissues.
Fascia Elasticity
When in a normal, healthy state, fascia is somewhat relaxed and wavy, much like a gentle yet supportive hug. The elasticity of fascia is due to many interlocking collagen fibers, or strands of proteins that act like coiled springs: being strong, but stretchy. This allows the fascia to be responsive and flexible when it comes to movement and activity. But when excessive physical strain or trauma occurs, the fascia becomes tense and strained. This can not only cause pain and discomfort, but also limit the body's range of motion.
Fascia & Plantar Fasciitis
When fascia becomes overly strained, it can begin to tear. The 'coiled spring' of the collagen fibers are overstretched and become 'sprung'. This causes the fibers to be misaligned and unable to pull and stretch against each other normally. Pain and swelling can occur in the areas of strain.
This strain most commonly occurs across the bottoms of one's feet, resulting in a condition known as plantar fasciitis, in which the plantar fascia ligament becomes strained and inflamed. Athletes in particular can suffer from this problem, as they are more prone to excessive strain, but people who spend long hours on their feet, or very flat-footed individuals, can also experience plantar fasciitis. Because the feet are one of the most 'pointed' or strained extremities for the fascia, and they take more significant weight and strain than other parts of the body, they are a very sensitive area.
Lesson Summary
Fascia is a thin, delicate, stretchy webbing of tissue connecting or holding together all other tissues inside the body. It is very important in holding muscles, tendons, and other internal parts together, as well as ensuring healthy movement. When over-strained, fascia can tear, causing serious pain or injury, as in the case of plantar fasciitis, where the plantar fascia ligament becomes strained and inflamed.
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Frequently Asked Questions
Where is fascia located in the body?
Fascia is located everywhere in the body. It encloses and separates all organs, most muscles, and nerves. It adheres the skin to the rest of the tissues in the body.
What is fascia and its function?
Fascia is the slippery, elastic connective tissue that holds the body together. It not only provides structure to the body but also allows for easy, lubricated movement between body parts.
What happens when you release fascia?
Fascia release refers to breaking up fascia adhesions manually, usually through massage. Adhesions are created when the lubricant between fascial layers, hyaluronan, is sticky or insufficient.
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