If your body feels stiff, sore, or more injury-prone than it should, the problem may not be your muscles or joints. Beneath the surface of your skin lies a network of tissue that, when healthy, moves smoothly and efficiently. But when this tissue becomes tight or damaged, it can lead to pain, restricted mobility, and a higher risk of injury. It’s called fascia, and understanding how it works — and how to care for it — can help keep you moving your best.
What Is Fascia?
“Fascia is a web-like framework of tissue that keeps everything in place,” explains Therese Miller, DC, an American Chiropractic Association (ACA) member who practices near Kenosha, Wis. It’s made of strong fibers, stretchy fibers, and a gel-like substance that surrounds, supports, and separates the muscles, organs, blood and lymphatic vessels, nerves, bones, and joints.
Fascia sends signals to your brain about tension and pressure, as well as where the body is in space. It’s also a key player within the musculoskeletal system, where it stabilizes joints and coordinates with your muscles, tendons, and other soft tissues to enable you to walk, run, and perform other everyday movements.
The Pain-Fascia Connection
Dr. Miller states that fascia can be damaged if these tissues are pulled too quickly or too forcefully. It may also become inflamed from rubbing against surrounding tissues. Plantar fasciitis, IT band syndrome, and frozen shoulder are all conditions that involve a fascia issue.
When it heals, this tissue can become thick or “sticky.” This can lead to tightness or a reduced range of motion, both of which can cause you to change the way you move. The result is pain, tenderness, increased sensitivity, swelling, and an increased risk of another injury. It doesn’t heal too quickly, either.
“Fascia has less blood supply than muscles and other tissues,” Dr. Miller explains, “so healing can take longer when an injury does occur.” It can also reduce blood flow and lymphatic drainage from the affected area. “This can further result in slower healing,” she says, “but can also contribute to general health and recovery.”
What Causes Fascia Problems?
Several factors can contribute to fascia issues and pain. Dr. Miller indicates that these include:
- A sedentary lifestyle, which can weaken fascia and make it less pliable.
- Dehydration, as this reduces the gel in fascia, so it doesn’t glide as well.
- Poor nutrition that lowers tissue quality and impacts the fascia’s ability to repair.
- Chronic conditions that affect the body’s natural repair processes and inflammation, such as diabetes, thyroid issues, and autoimmune diseases.
Signs of Damage
How do you know if you might have fascia issues? One sign is pain that feels tight or achy. Some people describe these areas as “knots” that, when pushed on, cause localized pain or pain that radiates to other areas of the body. “These travelling patterns are specific and well documented,” says Dr. Miller. “They are a good indicator of fascial problems if your patterns are consistent.” You may also notice that your symptoms get worse during periods of inactivity.
If you’ve sought medical attention for your pain and the tests have been negative, this could also signal fascia issues. “Fascia does not always show up on an MRI and will not show on X-ray,” Dr. Miller says, “so this may be one reason for continued problems when these imaging studies are normal.”
Improving Fascia Health
There are several things you can do to protect your tissue network, such as staying active throughout the day. “Arguably, the single biggest thing to improve fascial health is movement,” says Dr. Miller. This helps keep the tissue strong and pliable.
Second, use techniques to support recovery. Give your body time to heal after strenuous exercise or long work weeks. Get massages or use home tools like foam rollers or golf balls on the bottom of your feet. “This can help bring blood flow into the areas worked,” Dr. Miller says, “and improves pliability of the fascia.”
It’s also important to stay hydrated. “When you become dehydrated even a little bit, your tissues become more ‘sticky’ and less resilient,” explains Dr. Miller. “They do not glide as well, and that can increase the risk of injury.”
How Chiropractic Can Help
“Chiropractic providers are uniquely situated within healthcare for fascial problems,” says Dr. Miller. “The training and diagnosis skills, followed by a broad scope of treatment techniques, allow chiropractors to manage cases from start to finish or co-manage with other providers when appropriate.”
Depending on the type and extent of your fascial issues, these healthcare providers may use specific techniques, such as Active Release Technique, cupping, or trigger point work to address your issues. Regular adjustments can normalize joint movements, reduce tension, and aid in pain management.
Your chiropractor can also provide home exercise and stretching routines for injury recovery and prevention. If nutrition is a concern, they can provide dietary tips to support tissue health. When other health conditions are present, they can work with the rest of your healthcare team to help manage your symptoms.
“Keeping your fascia strong and pliable is one part of preventing injury, improving recovery time from injury, and staying healthy,” says Dr. Miller.
Written by Christina DeBusk, a contributor to Hands Down Better.
Reviewed by the ACA Editorial Advisory Board.
The information in this post is for educational purposes. It is not a replacement for treatment or consultation with a healthcare professional. If you have specific questions, contact your doctor of chiropractic. To find an ACA chiropractor near you, click here.
