The average gym-goer typically focuses on either strength training or cardio, sometimes both. Due to time constraint reasons, many don’t get around to working on or even paying attention to their connective tissue. Unless an issues arises. There are three forms of connective to tissue to be aware of, which are: (1) ligaments, (2) tendons and (3) fascia. In today’s article, we’ll talk the most about fascia.
What’s the Difference Between Ligaments & Tendons?
There is an easy way to understand the difference between ligaments and tendons. According to the Cleveland Clinic, “the human body has more than 900 ligaments that help connect bones, joints and organs and hold them in place.” Most of these ligaments can be found in the arms and legs.
- Ligaments: Connect bone to bone. They also help to connect joints and organs, helping them hold in place. Ligaments also stabilize muscles and bones, can prevent bones from dislocating and strengthen joints.
- Tendon: Connect muscle to bone. Overuse, injuries, aging and other health conditions, such as arthritis, can damage your tendons. Your body contains thousands of tendons, from your head to your toes. The achilles tendon, which connects the calf muscle to your heel bone, is the largest tendon in your body.
What is Fascia?
Fascia is a sheath of connective tissue that surrounds every part of your body. Think of it like a weblike, structural system, consisting of about 70 percent water. Fascia is composed mostly of water, as mentioned, plus proteins and proteoglycans. These proteoglycans help to regulate many cellular processes in your body.
Fascia provides support to your muscles, tendons, ligaments, tissues, organs, nerves, joints and bones. According to the Cleveland Clinic, when your fascia is healthy, it’s flexible and stretches with you. When your fascia tightens up, it can restrict movement and cause painful health conditions.”
Maintaining Healthy Fascia
Before we mention ways to maintain healthy fascia, one way is probably very obvious to you. Since fascia contains a lot of water, make sure you drink plenty of water throughout the day. Research has shown that when fascia becomes dehydrated, fascial planes can adhere together preventing fluidity of movement, and in turn, result in stiffness and pain. You may think a lot of your pain is coming from muscle, but often it’s fascia-related. Here are a few options to try to keep your fascia and body moving the way it was meant to.
Book an appointment with a therapist trained in myofascial release.
Regular massage can reduce stress keeping both muscle and fascia healthy. Get plenty of “uninterrupted” sleep as well.
Roll-out on a regular basis using a foam roller. “Sit” on any tights areas for a few minutes to help release restricted myofascial.
Take up yoga, or tai chi. Regular movement/stretching are key for maintaining healthy fascia and will improve flexibility & mobility.
Final Thought
I will leave you with a great quote from an excellent therapist I’ve used for myofascial release. “Myofascial release is a safe and effective treatment to address restrictions in connective tissue. Myofascial release helps to reduce pain, restore motion, decrease tightness and improve overall functional mobility.” – Kendellynn Cavanaugh, MSPT
Stay Strong Together
Try Jefit app, named one of the best apps for 2023 by Lifewire, GLAMOUR, Appgrooves, and in 2020 & 2021 by PC Magazine, Men’s Health, The Manual, the Greatist, and many others. The app comes equipped with a customizable workout planner and training log. The app also has ability to track data, offer audio cues, and has a feature to share workouts with friends. Take advantage of Jefits exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your fitness lifestyle.
