Fascia Friday - Part 3 - Lateral Line
Reminder (from part 1)
We’re going to discuss “trains” of fascia and how they connect parts of our bodies, just like train tracks connect parts of a state/country/etc. The use of fascial “trains” was introduced by Thomas Myers in his book, Anatomy Trains. This series of posts will look at the major fascial “trains,” what they connect, common issues in each train, and how to deal with those issues to relieve pain and improve movement.
Lateral Line
The next fascia train that we’re going to look at is called the Lateral Line. “Lateral” simply refers to the fact that it’s on the side of the body (as opposed in the middle).
Here is a look at the Lateral Line:
Lateral Line from Anatomy Trains by Thomas Myers (p. 116)
The lateral line actually starts on the inside bottom of the foot and wraps under the heel, it continues up the outside of the lower leg (these muscles are called fibularis (or peroneus) longus and brevis, if you’ve heard of them). The lateral line crosses the outside of the knee and continues up the iliotibial tract (ITT) (also known as the IT Band). Near the top of the ITT, the lateral line includes hip abductor muscles (muscles that move the upper leg AWAY from the center of the body, such as the TFL, gluteus medius, and part of the gluteus maximus). These muscles attach to the greater trochanter (which people often call their “hip bone” since it’s the very prominent on the side, but it’s actually the upper part of your thigh bone (femur)). From the hip area upward, the lateral line includes the lateral obliques (of the abdominal muscles) and the muscles between the ribs (intercostals). The last portion of the lateral line are the muscles along the side of the neck (SCM and splenius capitus) - which are used to tilt the head to one side.
Let’s look at an example of how Lateral Line issues might appear:
Lower legs - the muscles of the side lower leg (used when turning the bottom of the foot outward). Tightness in the lateral line can affect ankle mobility, even causing a person to have an altered running stride. This can be seen as the foot comes off the pavement and is pulled outward (due to tightness), in what I like to call “foot whip”
ITT (ITB issues) - Adhesions or tightness in the IT band is common among runners. The ITB is mainly fascia, so attempts to “rollout your IT band” are likely to be unsuccessful. Getting the IT band “unstuck” from its neighbors is likely a better strategy and can help with both hip as well as knee pain (since the knee cap will track better).
Trunk - tightness in the lateral line can cause a shift in the rib cage to one side (impacts breathing) or possibly limit the ability to perform side bends (to the opposite side of the tightness). You can observe tightness (leading to limited or restricted movement) in the older population, which causes them to “wobble” side to side when walking since the lateral line isn’t as flexible.
Head/neck - tightness in this portion of the lateral line can lead to issues with shoulder restriction, head stability or even head forward posture (from excessive seated desk/computer work or phone use)
So what can you do?
Be sure to use a ball to work the fascia on the bottom of the foot - this was a tip last week, but this time it’s to ensure that there is enough ankle flexibility/mobility to keep the lower portion of the lateral line from becoming “stuck”
Work the muscles on the outside of the lower leg - using massage or foam rolling to ensure that the lateral line remains flexible and not restrictive (search for “fibularis longus/brevis”, if you need to work this area)
Walk barefoot as often as possible - walking barefoot allows the foot to move more naturally which includes walking on sand or unstable surfaces. You might feel soreness or tightness if you always wear shoes and then walk on the beach (which forces your muscles to control your foot position)
Do a side bend stretch (see pic below) - this is great to open up the lateral line. For extra stretch, I like to move the foot of the side being stretched in the same direction as the hands
(for example, to stretch the RIGHT lateral line, stand on your left foot and reach your arms over head and lean your upper body to the LEFT. Once stable, lift your RIGHT foot and place it outside your LEFT stance foot - your feet are now crossed)
IMPORTANT - keep your body in straight line and don’t twist forward or backward!Take breaks from computer/phone usage and stretch your head backward periodically (try to balance the time you are “head down” with the time you stretch - life is all about balance)
Realize how interconnected your body is and ensure that your fitness program (strength/flexibility/etc.) addresses the connectedness of your body
Ensure that you have a plan to maintain your soft tissue using self-care or massage therapy so that you maximize your mobility - which can also help when you are working on your strength/stability.
Side (lateral) Stretch