THE SUPERFICIAL FRONT LINE
The Superficial Front Line
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What is it?
For our introduction to fascia blog, please click HERE
Preface: The following blog is almost exclusively based on Anatomy Trains, and is a basic introduction to some of the concepts. If you already have a general knowledge of what is being written, but want a more integrated program, feel free to send us a message HERE, or alternatively visit Functional Patterns.
The Superficial Front Line (SFL) is one of the 4 cardinal lines of myofascia in our body along with the Superficial Back Line (SBL) and the two Lateral Lines (LL). In a perfect environment in standing, it keeps us balanced with the SBL and stops us from falling backwards. When we're moving, each side of the SFL contracts at different points to bend our hip trunk and foot, as well as straighten our knee. As seen to the right, it is split into two sections:
1 . The upper SFL - from the scalp, through the neck musculature, the inner chest muscles, and the 'abs' onto your pubic bone, about a hands' width below your belly button.
2. The lower SFL - Starting near the hip, it involves the 'quads', the kneecap, the front shin muscle and inserts into the fascia on top of the foot.
WHY IS IT RELEVANT?
When we walk or run (our primary functions), we don't have to think "Lift your foot, flex the hip, extend the knee." The lower SFL contracts together to perform this function subconsciously. However, looking at the way people currently train, we don't tend to replicate these functions.
DO YOU HAVE AN SFL DYSFUNCTION?
Image courtesy of Anatomy Trains
In a clinical setting, I tend to see four different types of patients come in that have some kind of SFL dysfunction - usually, with our current lifestyle, its restricted, or for want of a much better word, 'tight':
1. The young athlete (usually 12-17 years old) - A combination of stressful situations sitting at school studying, heavy schoolbags walking to the train, incorrect exercises at sports training and an often-ridiculous weekly sports schedule wreak all kinds of havoc on these young patients. Restriction in the SFL (along with other issues) is often manifested in hamstring, hip flexor and calf strains, along with growing issues like Osgood-Schlatter's Disease or Sever's lesion.
2. The office worker (25-50) - Crazy hours in a stressful, blue lit environment make this client easy to spot. Severe neck pain, headaches, breathing difficulties, lower back pain and knee issues regularly present to physios, chiros and the doctor. Unfortunately, this category of client often get told to add some kind of exercise into their routine, without the knowledge that it usually results in more dysfunction building and more pain ensuing.
3. The gym-goer (16-25) - Squats, bench press, crunches, leg extensions...all exercises that may provide some isolated hypertrophy, but at what cost? These clients often present with quadriceps that are visibly screaming out in agony for the core to help them out, with lower back, neck, hip and knee pain the most common result.
4. The retiree (55+) - Often seen after hip, knee or shoulder surgery, these clients usually are fairly easy to please - fix the pain so they can get back to the activity they love, such as tennis or gardening. However, even with surgery, if the same bad postural habits are adopted, these clients regularly find themselves in an endless loop of popping panadol osteos, receiving cortisone injections into the joint and having weekly trips to the local massage therapist.
WHAT CAN I DO ABOUT IT?
Without a doubt, 95% of all my clients have moderate to severe restrictions around the hips and ribcage. Spending just 10 minutes a day on myofascial release (MFR) can significantly relieve pain in any of the above cases. In the short term, releasing these chains of muscles will 'balance out' the tension through the SFL and enable it to work more efficiently with the SBL (and the other lines) to lower the chance of injury. Of course, with the same bad habits that brought you into pain/dysfunction, the long term fix is to ask WHY the SFL has become restricted to start with.
For those that have used a foam roller before, it is somewhat similar. I tend to go for a PVC pipe (a rolling pin can work fairly well too) and begin at my quads. This technique will usually elicit some kind of pain - we want a moderate amount of pain, enough to feel a general ache around the area, but not too much to cause you to tense up. Be as relaxed as possible when you're doing MFR (I tend to put some music on, in the sunshine or a quiet place) and focus on your breathing and letting the muscle 'give in' to the implement of choice. DO NOT sit on your phone or lazily have your weight on the roller without any kind of pain or tenderness; this is the equivalent of studying for an exam with facebook open on your laptop. For bad habits to be broken and new habits to form, you need 'skin in the game.'
Hold each spot for around 1-2 minutes. This is probably the key difference between traditional foam rolling and specific MFR. As you relax and breathe into the pain, there is generally a decrease in sensation; this is a good thing. If at any point with any release you feel a lightning pain down your leg, or can actively feel a strong beating sensation, take the pressure off and move slightly away from the area. For the SFL, I tend to follow the below sequence:
1. Quadriceps (quads) - 4 minutes each side
2. Upper abdominals - 2 minutes
3. Sternum and pectorals - 2 minutes
4. Neck - 2 minutes
We have a MFR Booklet you can download for free which runs through how to reach these points in greater detail. Alternatively, you can try one of our MFR group classes at our Brisbane Facility if you are nearby. I have linked both of these options below.
Our next blog will be the yang to the SFL's yin; the Superficial Back Line. If you have any questions about the above or you want to book a session with one of our biomechanics specialists, feel free to click HERE.
Cheers,
Louis Ellery