One of the body’s most integrated systems, your connective tissue, can be the cause of — or solution to — many energy and mobility issues. Here’s how to take control of it.
Headaches-
A throbbing head is often related to cranky fascia in your neck. When your head and shoulders shift forward instead of staying aligned with your spine, the muscles and the fascia at the base of your head tighten, while the ones that control your shoulders grow weak. The combo leads to tension headaches.
Solution: Do three sets of 12 seated rows with weights three times a week to improve body alignment.
Limited Movement-
After surgery or injury, your body forms scar tissue that can replace healthy fascia. That’s problematic, since normal tissue fibers are flexible. But as scar tissue thickens, it can leave adhesions (firm attachments) in the fascia that limit your range of motion.
Solution: Once the damaged area has healed, begin gentle massage techniques, like gliding the skin forward and back, then side to side, for several minutes a few times a day. If you are nervous about messing with your wound, see a physical therapist.
Sticky Joints-
Tightness in your muscles and surrounding fascia can cause joints to stiffen, making your body move in ways that can create long-term issues. A prime example: Tight calves reduce your toes’ ability to flex, changing your gait (rate of movement).
Solution: Foam-roll or stretch any tense area after each workout, as your muscles respond best when warm. Try three 30-second standing calf stretches (legs straight, heels down) daily.
Back Pain-
Where your thoracic (middle) and lumbar (lower) spine meet can be a spider web of chaos, because muscles supporting your top and bottom half intersect there. This means restricted fascia — especially in your hamstrings or quads — inviting soreness. Ever heard of your psoas? It’s a muscle in your hip flexors that personal trainers love to talk about, since it’s vital for core strength.
Solution: Stretching your hip flexors can help, but also foam-roll your hamstrings at least twice a week.
Unhappy Feet-
Plantar fasciitis, or heel pain due to inflamed fascia in the sole of your foot, strikes 2 million people each year, especially runners. The condition can usually be traced to tightness around the calves, though flat feet (from weak leg muscles) may play a part. While the pain itself can be debilitating, it presents a much bigger problem: Because our bodies are one kinetic chain, problems at the bottom can spark imbalances farther up when other muscles compensate. The result? Limping, less agility, or often, injury.
Solution: Roll your feet over a lacrosse ball, for a minute each, ideally every day. Super active? Foam-roll your calves for up to five minutes each.
