The Connection Between Fascia and Chronic Pain

What is fascia?

Fascia is a thin casing of connective tissue that surrounds and holds every organ, blood vessel, bone, nerve fiber and muscle in place. The tissue does more than provide internal structure; fascia has nerves that make it almost as sensitive as skin. When stressed, it tightens up.

Although fascia looks like one sheet of tissue, it’s actually made up of multiple layers with liquid in between called hyaluronan. It’s designed to stretch as you move. But there are certain things that cause fascia to thicken and become sticky. When it dries up and tightens around muscles, it can limit mobility and cause painful knots to develop.

Fascia-Related Muscle Pain and Stiffness

Healthy fascia is smooth, slippery and flexible. Factors that cause fascia to become gummy and crinkle up (called adhesion) include:

• A lifestyle of limited physical activity (too little movement day after day)

• Repetitive movement that overworks one part of the body

• Trauma such as surgery or injury

How to Keep Fascia Flexible

Keeping your fascia healthy has many benefits. You’ll move more easily, have better range of motion and experience less pain. Things you can do to prevent fascia problems include:

• Move more: In addition to a consistent but varied exercise routine, it’s important to be active throughout the day. Have a desk job? Take at least a two-minute break every hour to stand up and move around, which helps fascia stay supple. Consider walking meetings or stand up and walk while participating in conference calls.

• Stretch regularly: Stretching is essential to good health. It reduces the risk of inflammation and structural problems in the body.

• Focus on posture: Slumping over a desk or a phone or walking in an awkward way to compensate for an injury can cause fascia to tighten. Try to maintain good posture while sitting or standing.