What are fascia and what helps when they cause pain?
Fascia are more than just connective tissue – they run through the entire body like a spider’s web. If they harden or become tight, it can be painful.
What are fascia?
Fascia are special structures in the connective tissue that run through the entire body. “They’re like a spider’s web that connects the whole body,” says physiotherapist Katrin Wiegratz. The fascia don’t just surround the muscle fibres, but also the joints, tendons, vessels, nerves and organs and they connect the individual structures with each other.
In an average 80 kg person, fascia tissue makes up around a quarter of the body’s weight. They mainly comprise stabilising collagen fibres and elastic fibres that help make the fascia supple.
Three fascia layers: types
The fascia layers differ in structure, position and function, but they work closely together nevertheless. To understand how they work, it’s worth taking a look at the different layers of tissue.
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Superficial fascia
Superficial fascia are found directly under the skin. They comprise a loose layer of connective and adipose tissue and are home to nerves, vessels and lymph nodes. These fascia act as a buffer, store fat, insulate the body and adapt perfectly to the contours of the body.
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Deep fascia
The deep fascia are thicker than the top layers. They surround the muscles, bones, organs and nerves. For example, they connect our organs to our spine and make sure that everything remains in place when we do a headstand.
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Visceral fascia
The visceral fascia stabilise and hold together the internal organs, such as the peritoneum, pericardium and meninges. In this way, the visceral fascia also allow for the smooth movement of the organs, a function that is particularly important during pregnancy.
Fascia tasks
Long underestimated, fascia are increasingly becoming a focus of medical research – not just as protective structures, but as active elements in the body’s processes. For example, they play a key role in force transmission, posture and pain perception.
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Structure and stability
The fascia support the body and give it its shape. They surround the muscles, bones and organs and connect everything, thus ensuring stability and efficient force transmission – with each movement. Without fascia, the body would simply fall apart.
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Movement and gliding ability
The fascia layers have to glide efficiently so that the muscles can move smoothly. And that’s why the fascia need to be elastic – they ensure movements are fluid and prevent friction. If they tighten or harden, it can cause pain and restrict movement.
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Perception and protection
Fascia are considered the largest sensory organ due to their extensive innervation and role in proprioception. They are densely packed with sensory receptors that register stimuli such as pressure, tension and pain. This high receptor density and body-wide distribution make fascia a crucial system for providing the brain with information about the body’s position, movement and overall state.
What causes fascia pain?
Fascia promote shape, support and mobility, which means they are an important factor in our well-being. They also contain important immune cells. That’s why the fascia react even more strongly when our health is out of balance.
Knotted fascia
Back pain caused by knotted fascia is often due to poor posture or lack of exercise. “We frequently work sitting down and do unilateral movements,” says Katrin Wiegratz. As a result, the fascia tissue loses elasticity, leading to restricted movement and pain.
Inflammation or operations can also affect the fascia, for example when tissue is injured as a result of surgery. Even an appendix scar can cause back or shoulder pain.
What helps? Stay active, stretch, do yoga and try fascia training
To keep the fascia healthy and flexible, it is important to loosen any knots in good time – various techniques and daily habits can help.
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Fascia training
As is so often the case, exercise is crucial when it comes to keeping our fascia fit and healthy. “But you have to do movements that you don’t normally do. For example, after sitting all day at work, it’s a good idea to go running or swimming instead of sitting directly on a bike.” Balance is the key.
“Our body not only has to be strong; it also has to be flexible, with elastic, supple tissues and strong muscles for greater stability.” This makes the body more resilient and less susceptible to injury. “Springy or rebounding movements are fantastic too, for example, on a trampoline,” adds Wiegratz.
You can find simple exercises for effective fascia training here.
Wiegratz recommends a mix of fast and slow movements and strength exercises. Yoga is great for training the fascia, because it combines stretching and strength. “It doesn’t matter which sport you choose, as long as you enjoy doing it! Because then you’ll stick at it.” Even small changes can have a big impact.
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Fascia and stress
Fascia contain many pain receptors, so they respond quickly to emotional stress. “If you’re constantly stressed, the fascia tighten and become rigid. Shallow breathing also leads to vasoconstriction and poorer blood circulation in the vessels.” That’s why reducing stress is also a good way to keep the fascia healthy.
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Diet and nutrition
Nutrition is also important in supporting connective tissue health. Fascia need nutrients. “As is so often the case, the more balanced your diet, – with plenty of vitamins and minerals – the better.” As fascia consist of over 60% water, it is also important to stay hydrated.
