What your fascia says about your overall wellbeing – and how to release tightness

Your fascia is the web of connective tissue that runs throughout your whole body, helping to provide support, strength and cushioning to your organs and muscles. As it connects your entire body from head to toe, any problems within the web can have a noticeable impact on your health and wellbeing. Here’s how to decode what your fascia is trying to tell you – and how to support the health of your fascia in the long run.

‘Fascia is a word some people have heard about, but very few really know what it is and what role it plays in our overall health and wellbeing,’ comments massage expert Beata Aleksandrowicz. ‘Fascia is the web of connective tissue that is wrapped around every internal part of the body from the head to the toes. It is built mostly from collagen, elastin and a type of gel substance that fills the gaps between the fibres.’

‘The main four tasks of the fascia are to give strength, support, elasticity and to cushion,’ she continues. ‘It allows the organs and muscles to move freely. It also impacts the movement and quality of our muscles. Previously, people had ignored the fascia – but this is changing. We also now know it stores water and fat – that it is almost like a passage way for lymph fluid, blood vessels, nerves.’

What causes fascia tightness?

Overexerting yourself can certainly create tense and achy muscles – but not moving enough can also cause your fascia to seize up, causing pain and stiffness. ‘If you have a non-active, sedentary lifestyle, this will impact the quality of the fascia as there won’t be enough movement, stretch or flexibility,’ Beata explains.

‘When we hold the same posture repeatedly, the body can adapt to that position, making movement feel restricted and causing certain muscles and joints to become stiff – this will impact the free flow and elasticity of the fascia,’ she adds. ‘Dehydration, over using the muscles, unhealthy eating habits, lack of sleep and stress – this will all impact your fascia.’

Beyond the physical, your emotional wellbeing can also impact how flexible and free your fascia feels. ‘Your emotional wellbeing can restrict the free movement in the fascia,’ Beata shares. ‘If you are going through a stressful time, this can tighten and restrict it, which hinders the free flow of energy. It is always important to look at the synergy between mind, body and spirit.’

What your fascia is trying to tell you

If your fascia has become unhappy, it will be sure to let you know. ‘As fascia connects the body’s whole structure, the flexibility of it can affect any part of the body,’ Beata explains. ‘If fascia is tight or in need for repair, the first symptoms you might notice will be inflammation and pain.’

‘You may experience painful knots in your muscles – such as your trigger points,’ she continues. ‘There will be a restriction in your range of movement, which is another sign that the fascia isn’t working properly. That lack of flexibility will have an impact, for example, on the pelvic floor muscles in both men and women.’

How to release tight fascia

Beata recommends stretching regularly to release and prevent tightness in your fascia. ‘My experience teaches me that stretches are one of the best ways to prevent the stiffness of the fascia because it helps to maintain flexibility and movement,’ she explains.

‘Simply stretching for 10 minutes in the morning and evening, done on a regular basis, can make a world of difference,’ she continues. ‘Stretching can include rolling out any tight spots with a towel or roller – or techniques such as those used in Pilates or Yoga.’

Beyond stretching, Beata also recommends drinking plenty of water and practicing some post-gym self-care. ‘Keeping the fascia hydrated is vital,’ she tells us. ‘I also always recommend people use the sauna after the gym – it is perfect to soften the fascia and bring back the elasticity and free movement.’

Even if you are not currently experiencing any signs of fascia tightness or tension, Beata emphasises the importance of caring for your fascia now to ward off problems further down the line. ‘Like in any aspect of your health, prevention is the key to avoiding any pain and discomfort in the future,’ she adds.

Massage and myofascial release treatments

While stretching, staying hydrated and regular sauna sessions all help to keep your fascia flexible, Beata also recommends regular massage therapy to prevent fibres from becoming tight in the first place. ‘Prevention is important and the best way to do this is by keeping fascia smooth and elastic by having a regular massages,’ she explains. ‘I believe that any type of body massage will improve fascia if the therapist has an awareness of the importance of this system in the body.’

If you’re already struggling with tightness and tension, there are also specialised treatments you can try that are specifically designed to release the fascia. ‘If there is a significant loss of flexibility in the fascia, a specific myofascial release treatment would be a great option to treat it and to restore the movement,’ Beata tells us. ‘It is a set of specific techniques that help to manipulate the fascia to relieve and release the tension.’

‘The hands of an experienced therapist will feel this tension,’ she adds. ‘It’s a unique way to identify and feel the fascial restrictions and loosen up the places where fascia is stuck.’

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