Myofascial Release

The Fascial System

The fascial system of the body is composed of connective tissue which travels through the body three dimentionally from the top of the head to the tip of the toes. The tissue binds, separates, connects and defends all other tissues in the body, including nerves, muscle, vessels, organs and bone. Since fascia permeates all regions of the body and is all interconnected, when it is injured and scars, the effects will be transferred throughout the system. Imagine the fascia in your body to be the equivalent of a full body panty hose. The tension in the body (or the pull on the panty hose) could cause pain to be felt by pain sensitive structures elsewhere in the body. For this reason, pain can often be experienced away from the site of the fascial trauma. This trauma could have been initiated by soft tissue or bony injury, repetitive strain, infection, surgical incision or any number of causes that would cause a disruption of the glide of the connective tissue. The fascial system is divided into superficial and deep layers. The deepest of these layers are horizontal thickenings of connective tissue which lie in the pelvis, above and below the lungs and at the base of the skull. Often all four of these diaphragms will become restricted when fascial adhesions occur in any other part of the body.

Unlike muscle, which responds to a relatively firm stretch, the fascia in your body gives way to a very small amount of pressure applied by a therapist's hands. Although it is estimated that fascia has a tensile strength of as much as 2000 pounds per square inch, it will soften and begin to release when a very gentle pressure is sustained over time.

Muscle provides the greatest bulk of our body's soft tissue. Because all muscle ("myo" means "muscle")is enveloped by fascia, myofascial release is a term that has been given to the techniques used to relieve soft tissue from the abnormal grip of tight fascia.

What to expect during a Myofascial Release treatment

Your therapist has been instructed in either indirect or direct fascial release techniques and has a thorough understanding of the fascial system in the body. The type of fascial release technique chosen will depend on where they find the restriction of the fascia in your body. With skilled and sensitive hands, your therapist will apply a three dimentional fulcrum and hold a gentle stretch to allow the tissue to release. You may notice subtle movements or full limb unwinding. There may be a perceived warmth, pulsing, tingling or tissue change in the area the therapist is working or in areas that seem unrelated. You may not perceive anything at all during a treatment but your therapists skilled hands will be able to detect areas of fascial restriction and the associated changes that occur with a release.

Myofascial release is a gentle technique but can have profound effects on the body's tissues. You may not perceive any change after your first session but later that day or even a day later you may begin to feel the effects of the treatment.

Occasionally after a treatment, there is an increase in discomfort for several hours, followed by remarkable improvement. This improvement can be noted during or immediately following a treatment. Sometimes, new pain may be noticed in an area that previously did not seem affected. Sometimes there is a short lived feeling of nausea or light headedness. A temporary emotional change may also be noticed. All of these reactions are normal. The fascial system is changing and adjusting to it's new range of mobility.

It is recommended that after a session you drink a lot of fluids to "flush your system". It is felt that after the release of tight tissue there is also a release of trapped metabolic waste products into the surrounding tissue and blood stream. Drinking fluids will limit the feelings of nausea, achiness and light-headedness after receiving myofascial release treatments.

Osteoarthritis

Osteoarthritis is the most common form of arthritis and is also known as degenerative joint disease or spondylosis. This condition, which occurs later in life, is a progressive disorder of the joints of the body, specifically the cartilage, which is located at the ends of bones. Over time, the cartilage may wear down and consequently lead to pain and inflammation. The most common areas affected are the hands, hips, knees and spine. Other symptoms may include stiffness, swelling, loss of range of motion, muscle weakness, joint instability, deformities and inflexibility.

Physiotherapy has been shown to help manage these symptoms. Specific stretching and strengthening exercises can help to increase flexibility, decrease pain, improve mobility, increase quality of life and reduce the risk of injuries. Stretching muscles that have shortened and strengthening muscles that have weakened will decrease the load on the joints affected, and therefore making osteoarthritis more manageable. Contact a physiotherapist for more information and to begin a specific treatment program catered towards your symptoms and goals.

Pilates Principles in Practice for Perfect Posture

Pilates has become a common form of exercise used to improve posture and strengthen and lengthen the spine and extremities. Using some basic principles in your daily activities can help you to gain a more balanced posture.

Neutral Pelvis

Whether doing activities in sitting or standing, it is best to keep the pelvis in a neutral position. This encourages a slight forward curve in the low back (lumbar spine), not a flat back or excessive arch. Strengthening your deep abdominal and pelvic floor muscles can help to achieve this control.

Rib cage Placement

The thoracic spine and rib cage, houses very important organs that control breathing and the circulation of blood. To ensure the best function of these organs and your spine, mechanically it is best to keep the rib cage in line with the pelvis. Stabilizing the rib cage on the pelvis is achieved by drawing the shoulder blades gently down and back on the ribcage. At the same, activate the deep abdominal muscles by gently drawing your belly button up and in towards your spine without holding your breathe. Both a slumped posture and an overextended (or military) posture should be avoided as this will strain the joints and soft tissues of the spine.

Head and Neck Placement

By gently tucking in the chin and reaching the top of the ears away from the tip of your tail bone, it is possible to lengthen the neck and spine. This assists in unloading the small neck joints and encourages an upright posture when performed in conjunction with the postural tips mentioned above.

Shoulder Girdle Stabilization

During arm movement it is important to maintain a stabile shoulder girdle and limit rounding of the shoulders on the trunk and neck. Again, This is performed by gently letting the shoulder blades slide down and back on the rib cage when initiating arm movement.

Leg Posture

In standing, if you look down, it is advised to keep the hips in line with the mid line of the knee and carry the line down through the second and third toes. This guideline may assist with controlling excessive rotations occurring at the hip, knee and ankle joints (for example, being knock kneed or bow legged). It is also best to avoid over extending the knee joint. Gaining proper muscle balance of the legs would ensure better leg alignment.

Principles of posture are commonly addressed during a Physiotherapy assessment. Pilates exercises have become a useful tool for many therapists in reducing muscle imbalances, improving body awareness and developing a healthy posture. Overall, this allows for greater ease of motion with all of your activities of daily living.