Dr. Kelly Starrett on Understanding Fascia and Movement
Understanding Fascia
The importance of fascia in human movement cannot be overstated - without it, human movement would simply fail. While some might think fascia is a recent discovery, that's not entirely accurate. Gil Hedley, who describes himself as a "somnaut," was one of the first to document this incredible connective tissue network through live dissections on YouTube. He showed how fascia envelops, wraps, stores energy, and communicates tension throughout the body.
The Framework
When addressing movement issues or pain, we need to consider multiple factors. First, there's the environmental aspect - are you properly hydrated? Your tissues need hydration to slide effectively. Then we look at movement technique - sometimes it's just about proper form and organization. Joint capsule issues come next, as capsular stiffness can significantly limit range of motion. Muscle restrictions and fascia follow, including high tone, stress, and trigger points.
Sliding Surfaces
A crucial concept is the idea of sliding surfaces. Your skin should glide freely in all directions - over your forehead, tendons, and other structures. When this movement becomes restricted, as often happens with the Achilles tendon, it creates tissue restriction and higher tension. This is where mobilization comes in, helping tissues slide and glide as they should.
The Right Approach
If more squats or foam rolling solved all problems, we'd have no movement issues left to solve. The key is recognizing fascia as an equally important part of the system. Simple myofascial mobilization at home can make a significant difference. Whether it's muscle-fascial connections or osteo-fascial connections (fascia gliding over bone), the focus should be on restoring proper tissue movement.
Mobilization Guidelines
When mobilizing tissues, pain isn't necessary. Use these guidelines: First, you should always be able to take a full breath - if you can't breathe, you're going too deep. Second, maintain volitional contraction - you should have control over the muscle. Don't work on a tissue longer than five minutes, and consider doing soft tissue work before bed. This not only ensures better adherence but also helps signal to your brain that it's time to relax and wind down.