Muscle and Fascia Pain: What Older Runners Need To Know

The scientific understanding of fascia is still evolving, and we are discovering that its role is quite complex, but for now, the general understanding is this: 

Fascia is a band or sheath of connective tissue that separates and binds together muscles, organs, and other soft structures of the body. Some have described it as a Saran Wrap-like layer that holds these soft-tissue elements together.

It’s like a thin skin that holds organs and muscle tissues together, protecting them from internal and external forces. To accomplish this, it must be healthy, receiving proper hydration, nutrients, and stimulation just like any other tissue.

As a practical matter, it’s essential to be aware of fascia issues because many of them can be resolved quickly. The problem is that fascia restrictions can masquerade as strained muscles, for which rest is the recommended recovery protocol.

Conversely, fascia recovery is an active process.

The recommended practices for addressing fascia restrictions are the following, listed in increasing order of intensity. 

1. Foam rolling
2. Spiky ball rolling
3. Muscle and fascia flossing
4. Graston technique

This episode will help you get started with eash of them. 

If there are topics you would like me to address in future episodes, please visit runninglongevitylab.com where you can subscribe to my twice-monthly newsletter so we can stay in touch. 

Now, get out there and enjoy your next run!