Fascia has gone from being a nobody to being the body’s superhero. Fascia is the current biological phenomenon that is receiving long-overdue attention from body workers, athletes, medical professionals, alternative practitioners and now, finally, researchers.
The Fascia Research Society states, “Fascia is the most pervasive, but perhaps least understood network of the human body. No longer considered the ‘scraps’ of cadaver dissections, fascia has now attracted the attention of scientists and clinicians alike.”
Until recently, we understood the body to be composed of, literally, skin and bones, which supported internal systems such as muscles, organs and the fluids that make up over 60% of our body. Something was missing, however, because what holds it all in place? The skin? No. The skin is a part of the immune system and provides no structural support. And, what keeps all that water and fluid in us from pooling down at our feet?
Among the many drawings of the human anatomy, 500 years ago, Leonardo DaVinci astutely depicted fascia in one of his pieces. This remarkable depiction comes ages before its actual discovery by modern medicine.
Thomas W. Meyers, of Anatomy Trains, poses the point, “Individual muscles acting on bones across joints’ simply does not adequately explain human stability and movement.”
The answer lies in fascia. In fact, fascia could be the answer to a lot of questions about structure, movement, stability, pain and healing.
Fascia is a web of connective tissue formed in bands that wraps around all the internal parts of the body from head to toe and fuses it all together. It allows the muscles to move freely alongside other structures and reduces friction. It can be found immediately beneath the skin, around muscles, groups of muscles, bones, nerves, blood vessels, organs and cells. Fascia is everywhere. Biologically, it’s what holds us together. Like a snug pair of pantyhose (as if there is any other kind), fasciae are the bands that bind us.
Muscle tension or fascia tension?
Like bones, fascia bands are composed primarily of collagen which gives them a tough but pliable texture. The fascial system maintains a balance of tension and elasticity which allows for smooth, unrestricted movement of each muscle group while holding everything in place. If the fascia is restricted then muscle contraction is restricted.
Restriction is where pain and injury can happen, but the restriction could come from either muscle or fascia, and possibly in another part of the body. This is the part that has clinicians scratching their heads. Tight fascia is every bit as painful and restrictive as a tight muscle. This is the aim of myofascial release: to restore the natural elasticity to tight and hardened fascia.
In an NCBI publication, Dr. Thomas Findley illustrates the pervasiveness and complexity of fascia with this simple clinical demonstration:
Sit in your chair with your knees bent and dorsiflex your ankle (flex up and down). Now take that leg and with the knee straight, put it on the table in front of you and do the same thing. The foot moves less. Now bend your trunk forward. Even less motion. Next, drop your head. Now you can really feel tightness in your calf. This demonstrates just one simple fascial connection, the back-line, but the fascial connections throughout the body are far, far more intricate.
Since there is one singular piece of this stretchy, mesh-like substance interweaving through muscles and organs from head to toe like shrink-wrap, distress in one area can affect movement and create symptoms elsewhere.
This answers the question as to why our shoulder begins to hurt after a sore ankle has been bothering us, or any one of a number of scenarios where stress from one area causes tension in another part of the body. The body might be composed of different parts, but they are all connected through this mysterious organic glove-like web of fascia.
Wellness Advisory Services states, “As soon as there is dysfunction or pain in one area, the body adapts and compensates to keep the body upright and work without causing pain. As it does this the fascia will shorten or tighten in areas because the muscles cannot hold the extra tension alone. Posture changes to accommodate this.”
And, like a glove, fascia has enough substance to hold shape, but not enough to support weight. This illustrates how movement and structure conditions, such as poor posture, affect fascia, causing pain and unstable movement.
If we stood a thick, leather driving glove and positioned it so that it was standing, at first, it would retain its shape. Gradually, however, because it does not contain enough substance of its own, it would begin to slouch, bend, sink and eventually fold in on itself.
All the parts function individually, but never alone
Every organ and system in the body has a job that only it can perform; however, none of it happens without the work of the body as a whole functioning unit. We can’t effectively treat a distressed organ, system or even a muscle without affecting the whole unit. So, the answer is to treat the unit of the human body as whole. The nature of fascia confirms this.
A perfect example of this happened recently in a local yoga class. About ten minutes into the class, one of the students commented to the instructor, “I’m tight.” The instructor instantly realized she had passed over an essential and routine warm-up exercise that specifically targets loosening the fascia. It’s called “Wiggle it! Shake it! Wake it up!” Basically, it’s gently running in place with a bit of a shimmy going on. This full-body vibration relaxes and softens tight fascia so that the muscles beneath are free to get stretched, flexed and toned during exercise. “Better,” reported the student, after the warm-up exercise.
Now we can see why myofascial release of the psoas can relieve peroneal tendonitis pain (as it did for my daughter who puts a lot of strain on her ankles in volleyball).
Now we can see why someone with hand pain benefits greatly from releasing the traps, lats, armpits, shoulders and forearms.
Above all, understanding fascia helps us understand the extraordinary power of massage.
Because the fascia is three-dimensional – running not just around the muscles but also through it – stretching cannot penetrate your muscle to reach tight fascia the way massage balls or a therapists elbow can.
Fascia isn’t the latest answer to everything, but the questions it seems to be answering, as growing research sheds new light on old theories about structure and movement, are revolutionizing the way we treat the body clinically, athletically, individually and holistically.
In my experience, the fastest and longest-lasting fascia changes have happened through the Feldenkrais Method. It not only addresses the specific areas that seem affected, but also the cause, which is commonly overlooked by most bodyworks. The biggest problem is finding a feldenkrais practitioner in your area. I believe it will get more credit in the future as it is being respected more and more by neuroscientists as “hands on neuroplasticity”.
It also doesn’t cause any inflammation or recovery time and gifts you with more self awareness in general.
I’ve had many surgeries (several abdo, pancreatic and back) where many of my nerves have been cut and have been diagnosed with peripheral neuropathy. Do you know if there’s anything they can do about severe contractions? After a lot of research, I found info on fascia and contractions… also, do you know if hypoglycemia can mess up the nerve impulses affecting the fascia making them contract? I was a total tkd nut before a diagnosis of lupus and connective tissue disease… I am still super flexible, except during the conctractions where I am screaming and rigid… Btw, the contractions are slowly creeping up my body I’ve noticed… was in my ankles, then left leg, a couple of years later in both legs, then abdomen down, now ribs down…
Have you looked into methylation issues? Ever supplemented with methylfolate and/or methyl B12? How about Ehlors Danloss?
I am currently on b12 shots,takin 5000/2x a day of vit D and multivitamins… After some discussion, I’ve scheduled an appt with my rheumatologist… I had another endoscopy yesterday and was told my stomach is basically gone(the dr had to create a pouch because of scar tissue a cpl of years ago), so now I’m wondering how I’m metabolizing things…
5000 x 2 IU is very high. Do you take vit A and K also? These are important cofactors for vitamin D. What form is your B12? Many have found they can get the same or better results with sublingual mb12.
I think I may have figured this out although none of my doctors have mentioned it… I read on a Gastrectomy website that since my food goes straight to my intestines, any sugar or starches absorbed pull as much water as they can get from my body… It doesn’t say this anywhere, but I wonder if it could still cause cramping even though I’m not dehydrated… it still doesn’t explain the pain in my chest, but maybe… I will ask… my bloodwork still doesn’t show any nutritional deficiencies and I just had folate, b, and thiamine I-v last week… I don’t know anything, except I need a plan…
Well, I do know that low stomach acid is a very common cause of chronic illness due to partial digestion of foods. Do you take HCl or enzymes with your meals? Seems to me that a gastrectomy could easily cause very serious chronic health problems…
I agree with Eric, There could be a B12 issue there’s a great book called “could it be B12” by Sally patcholok. Contractions could also be due to magnesium deficiency. Soft tissue problems can also be linked to magnesium and copper regulation issues. Check out Dr Carolyn Dean’s Work as well.
can the fascia get a hole in it? An x-ray showed that my right lung is pretty elevated from a probable hole in my diaphragm. Sounds like fascia? It has me worried. Thank you, glad i found this site.
Again, beyond my expertise… good wishes Carol.
hi and i’m so glad i found this site!
i had a fluoroquinolone reaction and my connective tissue etc. has ‘unhinged’. my most worrisome part is i have a raised right hemi diaphragm (not sure of wording) but my right lung is elevated. it is always mentioned in the radiology reports. i’n wondering if i have a hole in my fascia, although they don’t mention the word fascia. they don’t seem concerned but i’ve researched and it sounds to me like it could be dangerous, with liver or intestines going up in it. sorry this is so long, i’m just wondering is this could be a ruptured part of the diaphragm i.e. fascia. thank you so much, Carol
Sorry Carol, that’s beyond my ability to comment on virtually….
Seems like a lot is beyond your knowledge.
Yes, it certainly is.
I’m a recipient of pain medication that causes severe drying of the mouth. My message therapists said one day after seeing and hearing me that the pain medication causing dry mouth wasn’t the only drying process going on. My question is, would this actually dry fascia internally too? She says I have build ups and the fascia is laying or bundling. Just curious.
I’d try looking at the effects of your meds on mineral balance – often prescription meds will deplete magnesium or other critical minerals which will eventually destabilize your health systemically…
Hi Joe, I’d still suggest that you at least consult with a certified Fascial Stretch Therapist if there is one in your area. FST is unlike any other therapy and bodywork and works with the joint as well as fascia. They will also work in PNF (proprioceptive neuromuscular facilitiation) into the stretches to bring your awareness back to the “right place”.
I have recently had a shoulder injury where my posterior shoulder fascia was moved by trauma and pulled over my shoulder. I now feel my whole back left line of strength gone and has changed my posture, movement, strength and proprioceotion. The place that the fascia moved to is now restricting my external rotation as I can feel it pulling and it really feels like it needs to get moved back or at least cut to remove the tension but Surgeons do not even acknowledge that it is important…. Is it possible to get this strength line back?
Joe, have you seen a chiropractor, osteopath or other bodyworker? I’d always hope for the least invasive solution…
Hi yes I’ve seen a myofascial massager, a Rolfer, physio, osteopath etc. still not much progress, what would your advice be? At the moment I seem to be in a situation of when you cut a flap off off your skin, do you push it back on and hope it heals back, or do you rip it off and grow new skin over the top.
What would your advice be? The place that the fascia was pulled to is hindering my external rotation/abduction as I can feel it pulling, should I just keep stretching through it and try and regernate new fascia over the lats/triceps/rear delts?
Joe, I wish I could help but you’ve already done what I would have suggested so your situation is beyond my experience…
Ok no worries, one more question, when I rub my lats, I feel a nerve being stretched up my lats, is this just because I’ve lost the fascia surrounding it or do you think the nerve has somehow moved or is pulling on tissue?
Couldn’t say Joe. I do know that nerves are slow to heal. I injured a nerve on my finger a few years ago and it still reminds me now and then…
Joe, Have you tried working with a certified Fascial Stretch Therapist? They should be able to help you stretch the area that needs stretching and once that is opened a bit and then begin on strengthening/contracting areas that have been long-locked (overstretched) due to your tight area.
Hi Jill,
I have had structural intergration done, and I am going to see a Rolfer next week too. I have also been having dry needling done to try and free up where the fascia has been pulled around my humerus, but it is so tight and so stuck there that it just feels disgusting! The weirdest part is I have spoken to that many specialists and done that much research and I haven’t found anything like this from anyone? I refuse to believe I am the only one in the world that this has happened too and I can’t believe that someone if they have had this has just accepted it and moved on, it’s literally feels like to my mind that the top of my should is in space and the start of feeling and proprioception starts under the acromion where the fascia is stretched and tangled underneath the lateral deltoid.
If you have tightness in an area and you use yoga therapy balls to massage the fascia and you have a breakthrough, meaning, the balls have been effective and the problem area is resolved, does this mean you can discontinue therapy on the originally troubled area or is therapy on that area a life long process?
Keith, the answer will be different for everyone. If you have underlying health problems such as a mineral imbalance, you are likely to experience a relapse. If your problem was just situational, maybe it will never come back!
I have frozen shoulder in the left shoulder. I have been going to physio as the muscles on my shoulder are pushing back making putting my arm behind my back almost impossible. How long should I be holding the stretches for and at what frequency during the day
If you want to learn the ins and outs of stretching, I recommend Sharon Butler’s book featured in my post about tendinitis at https://deeprecovery.com/how-to-treat-tendonitis – but I suspect you’ll get more mileage from myofascial release / deep tissue massage.
Hello, i am interesting in knowing the vibration frequency of the fascia.
According to the Russians and the Van Gelder microcurrent frequency list, it is 77 Hz – this happens to be the only frequency that the Russians and FSM people agree on (that I can see). https://pulsedfrequency.com/pdf/van-gelder-frequencies
I am studying massage at the diploma level and find the topic of fascia fascinating. I feel that you have addressed this topic in such a manner that the average person can relate to. I will be referring my friends to your article to better understand what’s happening in regards to bad posture.
Thank you for this informative introduction into Fascia. I am a currently undertreatment for accute sholder pain. My physio has been using accupuncture with great sucess. I am currently investigating correct light stengthening exersises to increase core and improve body posture.
Glad to hear the acupuncture has been working well!