HEALTHY YOU

Tension & Body Pain

STORY MICHELLE JOHNS

MA, LPC-MHSP (TEMP), NCC, 200 HR E-RTY, 500 HR RYT

neck pain, back pain, tension headaches and general stiffness may be signs of stress and anxiety in the body. They may also be due to spending long periods of time in the same position, standing, sitting or doing repetitive movements daily at work or in exercise. The human body houses an amazing network of systems. Connective tissue is part of a system of fascia that runs throughout the entire body. Packed with collagen, fascia holds the body together by attaching body parts to one another, stabilizing and strengthening the body, maintaining open flow of blood vessels, enclosing organs and separating muscles. The main types of fascia are superficial, visceral, parietal and deep. • Superficial fascia is found directly under the skin and superficial adipose layers. It is made up of membranous layers of collagen and elastic fibers. It surrounds organs and glands. • Deep fascia surrounds bones, muscles, nerves and blood vessels. It has a more fibrous consistency and is richer in hyaluronan than other subtypes. Deep fascia contains blood vessels and lymphatic channels. It forms a sheet of pearly-white tissue that attaches to muscles and thins as it becomes a tendon or at connection point to other muscles.

• Visceral fascia surrounds organs in the abdomen, as well as the lungs and heart.

It holds suspended organs in place in the body. • Parietal fascia is the tissue that lines the wall of a body cavity just outside its inner walls.

Fascia plays a significant role in physical wellbeing. In addition to supporting muscles, tissues and organs, fascia helps reduce friction. Healthy fascia is a relaxed and wavy connective tissue across which movement flows easily throughout the body. When damaged via physical trauma, inflammation or the emotional trauma of stress and anxiety, fascia stiffens and loses its flexibility. Tight fascial layers restrict the movement of tissues at every level in the body and can lead to pain, limited range of motion and decreased blood flow.

Physical trauma and inflammation are usually obvious forms of damage, often caused by dehydration, injury or illness. Physical damage caused by emotional trauma such as stress, depression, sadness, grief and anxiety is less obvious. When someone experiences emotional trauma, they tend to focus on thoughts and emotions rather than the physical aspect of the damage. Whether the damage is caused by physical or emotional trauma, once fascia is affected it becomes tight, misaligned and inflamed. Constricted fascia can limit movement. Signals of pain and stiffness are the body’s way of communicating that it needs help to release tension and create flow through blood vessels, organs, muscles, tendons and ligaments. Myofascial release is a term often used to describe forms of activity intended to help relieve fascia pain and stiffness.

Pharmaceuticals can mask pain temporarily, but until the issues are addressed through myofascial release they will likely get worse. Without release, patients often find they eventually need more pain medications or a medical procedure such as surgery. Following are some forms of myofascial release that help relieve muscle tissue and generate energy flow in the fascia.

Massage therapy is used to rub or knead the soft tissue in the body. Typically Swedish, classic and Thai massage are best for helping release stiffness and inflammation. These approaches are more nurturing and allow the body to soften throughout the massage process. Tools such as percussion therapy devices and fascia blasting cause the body to tense up as it adjusts to the intensity of the treatment, which is counteractive to the goal of relieving tension and stress. Yoga is a process of stretching and mindfully moving the tissues in the body. Yoga should be approached with a mindset of nurturing the body through movement aimed at releasing tension and stress held in the tissues. As they move through stretching and resistance exercises, participants are encouraged to acknowledge the signals in the body, moving only to the first point of resistance. The more a person practices this movement with thoughtfulness, the more they reap the benefits of myofascial release through yoga. Rolling is a process of massaging body tissues with balls and foam rollers to gently apply pressure. Balls and rollers come in many sizes, shapes and densities. The best way to roll tension and stress out of the body is to place the ball or foam roller at the site of the pain and begin to roll gently until you feel the release of tension.

The above techniques can be done at home or with the assistance of a hired professional. It is important the techniques in this article be integrated with mindfulness and care. For more information on myofascial release, search online or email mjohns@transforming-wellness.com. *Note: The information in this article is not intended to be medical advice. If you have chronic issues in your body, seek attention from a medical professional to identify the source of the pain.

SEPTEMBER 2022

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