How to release tight fascia and relieve pain

Unexplained soreness and symptoms may be caused by fascia, an often-overlooked component of your anatomy. This article explains what fascia is, why it may be causing you discomfort, and how to release tight fascia.

Millions of women in the United Kingdom suffer daily from debilitating shoulder and back pain. Approximately 38% of women suffer from chronic pain, most commonly back discomfort. If its origin is unknown, it cannot be treated to cure, only masked. An estimated 7,1 million individuals in England are prescribed analgesics on a regular basis. But new research is uncovering a previously unknown cause of enigmatic aches and pains – one that can be treated with simple lifestyle modifications to naturally alleviate your painful spots: fascia.

What is fascia?

Inflammation and inactivity can cause fascia to become dense, according to Stecco.

Until recently, fascia was thought to play a passive role in the body, but new findings from scientists such as Professor Carla Stecco at the University of Padova, Italy, have redefined fascia as an active functional system, enabling cell communication, which is vital for tissue repair, immunity and keeping your body in balance (homeostasis).

Fascia allows for the smooth flow of movement and for the free flow of communication between different body parts. So, it’s a very sensitive connective system that can become tightened or thickened in places, which may cause pain. ‘Fascia is loaded with nerve and pain receptors. If it becomes dense it puts pressure on these receptors, causing pain. Fascia can become dense from inflammation or from lack of movement,’ says Stecco.

Causes of tight fascia

Until recently, fascia was thought to play a passive role in the body, but new findings from scientists such as Professor Carla Stecco at the University of Padova, Italy, have redefined fascia as an active functional system, enabling cell communication, which is vital for tissue repair, immunity and keeping your body in balance (homeostasis).

Fascia allows for the smooth flow of movement and for the free flow of communication between different body parts. So, it’s a very sensitive connective system that can become tightened or thickened in places, which may cause pain. ‘Fascia is loaded with nerve and pain receptors. If it becomes dense it puts pressure on these receptors, causing pain. Fascia can become dense from inflammation or from lack of movement,’ says Stecco.

New research demonstrates that an increase in the density or thickness of the fascia that envelops the lower back muscles can result in otherwise unexplained back discomfort. Another study discovered that fascia is sensitive to fluctuating levels of reproductive hormones, such as oestrogen. This may explain why more women than men suffer from chronic pain, and it also implies a cause for recurring aches and pains during the month.

Stress, diet, and poor posture are additional causes of fascia dysfunction due to thickening. Axel Bohlin, proprietor of The Fascia Guide, explains, "Fascia loads and unloads pressure as you move, so having bad posture for too long can cause fascia to adjust to that position, then the fascia becomes dense in that spot and you experience pain." Because cortisol can inflame fascia, he adds, stress and a sugary diet are also common causes.

Improving fascia health to alleviate pain is not difficult, but you must remember to include it in your daily routine. A healthy lifestyle that includes moderate exercise, such as lengthy walks, tension reduction, a nutritious diet, and adequate rest will maintain healthy fascia. Regular movement is essential to prevent fascia from constricting, according to Bohlin, who recommends stretches and yoga poses.

If you sit at a desk all day, be sure to frequently arise and stretch your arms and neck, and take 45-minute intervals to walk around. Also essential is deep breathing, which reduces tension and can lower blood pressure (see additional tips below). Sounds straightforward, but we frequently neglect to perform these actions.

How to release tight fascia with Rolfing

Until recently, fascia was thought to play a passive role in the body, but new findings from scientists such as Professor Carla Stecco at the University of Padova, Italy, have redefined fascia as an active functional system, enabling cell communication, which is vital for tissue repair, immunity and keeping your body in balance (homeostasis).

Fascia allows for the smooth flow of movement and for the free flow of communication between different body parts. So, it’s a very sensitive connective system that can become tightened or thickened in places, which may cause pain. ‘Fascia is loaded with nerve and pain receptors. If it becomes dense it puts pressure on these receptors, causing pain. Fascia can become dense from inflammation or from lack of movement,’ says Stecco.

Targeted massage is also effective for loosening tight fascia and alleviating discomfort. A study discovered that manipulating the fascia with massage significantly reduced discomfort. Rolfing, a method of deep tissue manipulation developed by the American biochemist Dr. Ida Rolf, is an example of such a beneficial technique. The advantages include enhanced posture, flexibility, and range of motion, as well as acute and chronic pain management. Hayley Matthews, a certified Rolfer, explains, "Rolfers use their hands to alter the structure of the fascia system, which frequently has imbalances such as parts that are bunched up or parts that are not functioning properly."

Rolfers manually manipulate fascia in various areas of the body, carefully unraveling adhesions caused by poor posture, repetitive movements, injuries, or trauma. 'Fascia maintains tension if you have an injury or if you repeatedly strain your posture, such as by sitting at a desk every day or playing tennis frequently. It's a web that connects the entire body, and it frequently links your behaviors and ailments,' explains Matthews.

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