I have been a bodyworker and soft-tissue health professional since 2002. About a month into massage school, I realized that my athlete peers and clients were getting "stuck" in their tissues, experiencing discomfort and/or movement dysfunction that couldn't always be pinned to one specific muscle or area. There was often pain in their low backs, but it seemed to be stemming from elsewhere in the body and frequently surfaced after an injury to another area.
At the time, science hadn’t fully proven it, but I knew something was off... and that something was, and still is, fascia.
What is Fascia?
Fascia is a dense, fibrous connective tissue that forms a continuous, three-dimensional web throughout the body. It surrounds muscles, bones, nerves, and organs, providing structural support, cushioning, and protection. Fascia plays a pivotal role in movement efficiency, coordination, and strength. But unlike muscles, fascia doesn't contract or expand to generate movement—it responds to physical stresses and tensions, shaping the way we move.
The Science Behind Fascia and Pain
For many years, fascia was overlooked in favor of muscles and bones when it came to understanding pain and dysfunction. However, in recent years, research has started to shine a light on fascia's complex role in movement and pain. Studies have shown that fascia has sensory nerve endings that can sense tension, pressure, and even pain. In fact, fascia may contribute to a substantial amount of the pain we feel, especially when it becomes restricted, dehydrated, or tight.
Fascia’s ability to "hold" tension or memories of past injuries can cause compensatory patterns in the body. For example, a knee injury may lead to tightness and restriction in the hip fascia, which can then lead to discomfort in the low back. This interconnectedness can often lead to pain that doesn’t seem to have a clear, localized cause. What we feel as discomfort might not always originate from where it seems to appear, and fascia plays a key role in that mystery.
Fascia and Athletes: The Hidden Source of Dysfunction
As athletes, we push our bodies to perform, often neglecting the importance of releasing tension in the fascia. When we overuse certain muscle groups, we create strain on the fascia that surrounds them. Fascia can become stiff, sticky, or bound together, leading to restricted movement and discomfort. This is often what we experience as tightness or stiffness, especially after an intense workout or physical activity.
It’s crucial to recognize that fascia doesn’t work in isolation. Its web-like structure means that tightness in one part of the body can affect others. For instance, low back pain might be caused by tightness in the hips, shoulders, or even the feet. This is why I always advocate for addressing the whole body rather than just focusing on the "pain point."
The Solution: Unlocking Fascia Through Movement and Self-Care
The key to overcoming these restrictions is recognizing the importance of regular movement, stretching, and self-care. Research suggests that fascia responds well to consistent, gentle stretching and myofascial release techniques—both of which improve its flexibility and hydration. By incorporating practices that target fascia—such as yoga, foam rolling, and specific stretches—you can help release tension and improve overall movement patterns.
My work with athletes has consistently shown that the best way to unlock tight, painful areas is to work with the body as a whole—listening to it, understanding its patterns, and making small, consistent changes. It's all about releasing the tension from the fascia, not just the muscles, so that the body can move freely and function at its best.
Why Fascia Matters for Everyone
We can all benefit from understanding how our tissues, especially fascia, influence movement. It’s about more than just managing pain—it’s about creating lasting change in the way we move, how we recover, and how we live. Fascia is the body's communication network, and when it's functioning properly, it keeps everything flowing smoothly.
I will end this post with some advice -- keep hydrating, keep moving and make an appointment if you would like to learn more about your fascial patterns.
be well + stay in touch,
AT
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