Muscles can become stiff and lose flexibility for many reasons, such as strenuous exercise, flu, disuse or even aging. At least some of this stiffness is thought to be related to the fascia tissues that surround muscles.
QUESTION: What is fascia?
ANSWER: Fascia is a term used to describe the connective tissue that wraps around and connects the many different components of the body and helps to hold things in place. Myofascial tissues (myo = muscle) are thin sheets of fascia that wrap around muscles and muscle segments kind of like tight nylon stockings.
Q: Does the fascia in muscles do anything besides provide structure and support?
A: Yes. The traditional view was that myofascial tissues just separate and hold muscle components in place. However, this view is changing radically. In addition to fascia’s important structural role, researchers are now referring to the “fascial system” composed of all fascia tissues in and around most of the body’s structures. This new perspective sees fascia as interconnected in ways that allow communication throughout the system. This system approach also helps to understand how fascia is linked to associated nerve fibers, blood and lymphatic vessels, and specialized types of cells whose functions are just beginning to be explored and understood.
Regarding muscle stiffness, it is thought that myofascial tissues can cause problems by sticking to muscle in places that limit flexibility. Techniques such as deep massage have been used to loosen up these adhesions. More recently, people are using various types of foam and hard plastic rollers to do what is called self-myofascial release.
Q: Are the rollers effective for loosening myofascia?
A: There are many testimonials from people using rollers for self-myofascial release. The common claims include decreased muscle tension and stiffness, and overall improved flexibility and range of motion. Others have claimed pain relief in conditions like sciatica, tendonitis and arthritis, among others. Although it can be difficult to establish cause and effect in these claims, the new perspective of the interconnected fascial system may explain some of them. Studies are exploring many possible links to a wide variety of health problems.
Q: What types of rollers are best?
A: Some suggest soft foam rollers are more forgiving for people who are very sensitive to pressure on their muscles. However, soft rollers may not provide the pressure needed to thoroughly release some types of myofascial restrictions or tightness. Softer rollers also can become deformed over time.
Q: Who in Honolulu provides training in using rollers for self-myofascial release?
A: Oahu-based husband-and-wife team Anthony and Eileen Chrisco, founding members of the Fascia Research Society, developed the Fascianator self-myofascial release roller along with a training program in its correct use. The Fascianator program is being used in fitness clubs as well as some major medical centers and in a pain management program at Tripler Army Medical Center.
The Fascianator technique uses a hard plastic tube covered with a carpetlike material and a removable, washable socklike cover. Rolling should be done slowly with careful attention to tight and sore spots — basically, listening to your body in the process. For more information on fascia and related research, go to TheFascianator.com Opens in a new tab and FasciaResearch.com Opens in a new tab.
Alan Titchenal, Ph.D., C.N.S., and Joannie Dobbs, Ph.D., C.N.S., are nutritionists in the Department of Human Nutrition, Food and Animal Sciences, College of Tropical Agriculture and Human Resources, University of Hawaii at Manoa. Dobbs also works with University Health Services.
